Friday, 7/1/2016

Today is  CrossFit Terra Nova’s 3rd anniversary  Muchas GRACIAS! Timmy’s and Roberto’s Birthday Workout  Squat clean & jerk – 55%x3, 60%x3, 65%x3, 70%x2, 75%x1 at 40 past the hour: 47 calorie row then 3 rounds of 7 box jumps (20/24) 1 ring muscle up/bmu/3 strict pull ups and 3 ring dips 7 goblet squats (16/24) 400 meter run then 36 calorie row “Ninja” 30 push ups 30 jumping squats 200 meter run 20 push ups  20 jumping squats 400 meter run 10 push ups 10 jumping squats 800 meter run Times: Vero 22:35 Shane 18:29 rx 3Dee 27:56 C-Note 31:15 Juarez 26:04 rx Carla 23:15 Sean 18:22 rx Alissa 19:58 Raisa 26:40 Razor 20:53 rx Bull 16:59 rx Gris 21:36 Cara 21:30 Susana 20:41 Miriam 19:28 Carmen Jody Roberto 18:39 rx JMac 22:48 Kim 24:02 Rochelle 24:40 Andrea 15:30 mod Nico 17:00 mod Tato 15:30 mod Ian Meat 20:27 rx Luke 18:58 rx Jessica 25:42 rx Ruth 19:54 rx Phil 21:37 rx T2 17:25 rx CQ 23:47 Ninja: Carmen Jody T2 Other:...

Thursday, 6/30/2016

Shedule Alert  Monday, July 4th 9 am only, by the Freedom Memorial (half a mile from the gym) Good Morning – 25%x8x3 (% of Back Squat) at 35 past the hour 2 rounds of: 40 wall balls (14/20) 30 sit ups 20 burpees over the bar 10 power cleans (95/135) “Maximum Level” Every 3 minutes, for 15 minutes (5 sets): 4 box step downs (prison rules) 8 Toes-to-Bar 30 Double Unders Rest 5 minutes 4 sets of 3 Deadlifts to Knee @ 60-70% of 1-RM Deadlift Pause for 2 seconds at the knee Times: Carla 28:34 Alyssa 26:18 Bill 23:31 Isaiah 18:36 Cara 18:05 Raisa 17:31 Carmen 14:14 Martha 13:31 Gris 15:36 Razor 16:18 rx Miriam 14:16 rx Cristy 12:14 rx Joe 15:44 rx Christina 17:29 rx Shannon 18:21 Jill 19:08 Vicki 11:42 T2 16:08 rx Scott 14:13 Susana 12:20 rx CQ 14:59 mod Adriana 14:26 Meat 14:20 rx Paige 15:58 Vicki 15:58 row Juarez 19:14 rx Stacey 22:53 rx Roberto 14:52 rx “Maximim” Shane Alissa Sean Other: JMac...

Wednesday, 6/29/2016

Schedule Alert (Park workout)  Monday, July 4th 9 am only, by the Freedom Memorial (half a mile from the gym) Skill workshop Take 10 minutes to work on your weakness (Over head squats, double unders, muscle ups….) AMRAP in 5 minutes of: 10 over head lunges, prison rules (25/45) 10 knees to elbow then CF tic-tac-toe (this is going to be fun) Carla 3 C-Note 3 Juarez 2+7 Vero 2+15 Miriam 3 Carmen 4+5 Martha 3 Israel 4 Cara 3+7 Cristy 4+7 Gris 3 Cathy 2 Nicole 2+10 Christina 4+10 Chris 3+8 Shannon 2+10 Adriana 3+13 John 2+12 Andrew 2+20 Susana 4+13 Danny 2+4 Hollywood 2+28 T2 2+10 Jessi 3 Marlene 3+2 Johnathan 2+15 Nico 3 Andrea 3+3 Ian 1 Tato 3 Caileigh...

Tuesday, 6/28/2016

“Murph”  Yes, we are doing this again to honor those who died exactly 11 years ago today in the War in Afghanistan. Navy SEALs LT Michael P. Murphy 29 SO2 Matthew Axelson 29 SO2 Danny Dietz 25 SOC Jacques J. Fontan 36 SOCS Daniel R. Healy 36 LCDR Erik S. Kristensen 33 SO1 Jeffery A. Lucas 33 LT Michael M. McGreevy, Jr. 30 SO2 James E. Suh 28 SO1 Jeffrey S. Taylor 30 SO2 Shane E. Patton 22 SSG Shamus O. Goare 29 CWO3 Corey J. Goodnature 35 SGT Kip A. Jacoby 21 SFC Marcus V. Muralles 33 MSG James W. Ponder III 36 MAJ Stephen C. Reich 34 SFC Michael L. Russell 31 CWO4 Chris J. Scherkenbach 40 “Maximum Level” 3-Position Clean – 70%x1, 75%x1x2, 78%x1x2 Power Jerk + Jerk – 70% x (2+1) x 2, 75% x (2+1) x 2, 78% x (2+1) x 2 Clean Deadlift – 105%x5x5 Front Squat – 75%x5, 80%x4x2, 85%x3x2 Times: Vero 44:26 Sean 68:24 ub Lylie 52:55 mod Shane 54:13 ub Cristy 44:42 rx Israel 47:42 rx JMac 74:00 Vicki nft Gris 51:50 Carthy 46:17 mod Paige 42:38 mod Bull 58:05 Chris 52:53 v Jill 75:37 ub T2 58:24 rx John 58:24 rx CQ 69:19 rx Mark 78:39 un/v Andrew 80:58 v Roberto 81:42 un/v Herman 85:45 mod Luke 58:23 mod Jessica 58:23 rx Susana 51:22 Adriana 51:22 Carmen 58:23 Marlene 37:10 1/2 Nico 40:05 mod Andrea 40:05 mod Tato 41:00 Ian nft Wednesdays Razor 5(250)/9+8 Other: Sean Guru Juarez...

Monday, 6/27/2016

We are doing “Murph” on Tuesday 3 position snatch 60%x1x2, 65%x1x2 at 40 past the hour EMOM for 10 minutes with 65-70% of 1RM squat snatch 1 power snatch 1 hang squat snatch 1 over head squat “Maximum Level” “Baseline” 500 meter row 40 air squats 30 sit ups 20 push ups 10 pull ups Rest 5 minutes Take 20 minutes to find a new Back Squat PR Warm up sets of 3 or 4 reps Once you hit your 80%, go to singles C-Note 60 Shane 95 Lylie 45 Alissa 85 Sean 65 Razor 95 Cathy 35 Gris 35 Martha 55 Cristy 55 Raisa 65 Vicki 35 Vero 45 Meat 95 Randy 95 Miriam 75 Luke 155 Jessica 75 Hollywood 115 Chris 65 Susana 45 Ashley 95 “Maximum” Shane Alissa Sean CQ Other Caileigh Guru Susa T2 Jackie...