Wednesday, 5/27/2015 WOD

Death by snatch Death by clean Death by deadlift The workout is done with 2 minutes rest after failure in each segment You are allowed to try more than once if you miss a lift, but only with in the given minute. Start the snatch @50% of your 1RM For the snatch and clean, male athletes add 10lbs each minute until failure; women athletes add 5lbs. For the deadlift, male athletes add 20lbs each minute until failure; women athletes add 10lbs Warm up: 500 meter row Old stretch Barbell skill work Jeff 145/205/275 Tyler 135/195/355 Heather 95/145/260 Ivonne 60/75/165 Maiya 110/155/230 Steph 95/135/255 JMac 75/100/155 Tyler 105/135/205 Ruth 75/115/170 Stacey 95/120/245 Juarez 145/185/275 McC 135/155/315 John 145/205/395 Cait 55/105/145 Alissa 95/125/250 Hollywood 130/165/345 Herman 105/135/225 Caileigh 85/110/205 Emily 50/70/155 Precy 70/90/175 Murph Jamie 22:39...

Tuesday, 5/26/2015 WOD

10-9-8-7…1 of: Front squat (95/135) 2X situps 20 double unders or 60 singles between each round Warm up: 50 double unders/ 150 singles 3×20 pull overs Old Stretch kb squat and kb side lunges 5×3 front squats (light to workout weight) Times: Tyler 10:46 Jamie 14:22 sc Jeff 10:41 Heather 11:17 Karen 19:30 sc Cristy 20:18 mod Bull 16:58 sc Vero 14:41 sc Vicki 11:19 sc Mayra 18:26 sc Jake nft Steph 12:31 Lili 17:01 sc Drew 19:05 Sean 14:21 Elisa 16:27 sc Lindsay 17:15 D 16:54 Shannon 17:44 3D 18:33 sc Juarez 14:01 Otter 23:24 Herman 25:32 sc KK 17:06 sc John 23:50 Deskins 20:59 sc Michi 22:08 sc Vince 25:34 Jessica 22:36 sc Kristen 16:40 Stacey 16:49 Randy 32:08 CQ 22:23 Roberto 15:08 Tyler 4:43 (intro) Strength: Emily Juarez...

Monday, 5/25/2015 WOD

CrossFit Terra Nova will have a regular schedule this Memorial Day. It will also be a FREE day for every member of the Military.  “Who kept the faith and fought the fight; The glory theirs, the duty ours”.  Wallace Bruce “Murph”  For time 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Times: Tyler 34:22 Matt 38:47 Jeff 37:59 Heather 42:19 Ivonne 30:30 1/2 Alex nft Vince 45:41 Kevin 45:41 Otter 59:19 (vest) McC 59:13 (unbroken) D 51:23 Alissa 52:53 Vicki 55:03 Jess 65:52 Ru 59:14 Emily 30:22 1/2 Lili 28:22 1/2 Gimpy 53:20 Juarez 59:20 Anthony 41:03 Brooks 45:37 Jackie T 52:48 Ruth 67:48 (beast mode) Guru 58:20 KK 53:38 Cait 51:47 Q 44:39 1/2 Kristen 44:39 “Other” Phil 32:16 Roberto nft Intro: Sarah 7:34 Tyler nft      ...

Sunday, 5/24/2015 WOD

Remember that we will be conquering the Incline after today’s workout.  500 meter row then 5 Rounds for time of: 10 kettlebell push press with left arm (16/24) 10 kettlebell push press with right arm (16/24) 10 hand release pushups then 500 meter row Warm up: 500 meter row 3×5 kb situps, each arm...

Saturday, 5/23/2015 WOD

EMOM for 10 minutes of 2 barbell complex (75/115) (power clean/front squat/hang squat clean/jerk rest 4 minutes 3 rounds for time of: 10 ball slams (20/30) 10 pull ups 200 meter run Warm up: 400 meter run 3×20 pullovers Old stretch Shoulder/hip mobility barbell complex Adriana 75/7:02 Vero 45/8:30 sc Otter 115/9:02 Vince 95/7:36 D 65/8:14 sc Vicki 45/7:42 sc Alissa 65 Karen 55/8:14 mod KK 55/9:10 mod Emily 45/8:37 mod...
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