by jboaz | Feb 6, 2014 | WOD Archive
WOD: 10, 9, 8, 7….1 KB Snatch (each arm) (16/24) Ring Dips Overhead Walking Lunges (25/45) Ninja WOD: 25 KB Box Steps 50 Mountain Climbers 25 KB Box Steps 50 Mountain Climbers 25 Hand Release Pushups 50 Mountain Climbers 25 Hand Release Pushups 50 Mountain Climbers Warm Up: 1 minute JR-feet together 1 minute JR-right leg 1 minute JR-left leg 1 minute JR-high knees 3×20 Pullovers Team Stretch WOD Specific Warm Up: 5×5 Ring Dips, Overhead Walking Lunges, KB Snatch Times: Lili NFT Senior 22:49 (24/45) Abel 16:56 (12/15) Jim 22:17 22:17 (20/45) Brian 16:03 (12/45) Robert 14:36 (16/45) McC 14:38 14:38 (16/45) Roberto 17:28 (24/45) Megan 16:31 (8/10) Becky 16:17 (12/25) Bo 13:06 (12/25) Jess 18:45 (8/10) Ben 14:59 (20/45) Kayla 12:36 (mod) Thursdays: Marty 9:27 (65) Strength: Vic Ninja: McC 8:22 Robert...
by jboaz | Feb 5, 2014 | WOD Archive
WOD: 20 Front Squats 20 Chest To Bar Pullups 15 Front Squats 15 Chest to Bar Pullups 10 Front Squats 10 Chest to Bar Pullups 5 Front Squats 5 Chest to Bar Pullups Warm Up: 50 Jump Rope double unders 20 Burpees Team Stretch WOD Specific Warm Up: 5×5 Front Squats Pull Up Warm Up Times: Brooks 6:43 (95/c2b) McC 12:29 (95/c2b) Sean 8:03 (95/c2b) Abel 8:39 (95) Jim 9:27 (95) Javi 8:46 (75) Brian 9:13 (75) Alec 11:18 (mod) Stacey 8:59 (65) Abby 8:50 (65) Jess 9:35 (35) Kayla 7:26 (mod)...
by jboaz | Feb 4, 2014 | WOD Archive
WOD: 3 Rounds for time: 25 KB Thrusters (2x12kg/16kg) 50 KB Situps (8kg/12kg) 25 Box Jumps Warm Up: 60 Double Unders/180 Singles Partner Wall Balls over bar (4lb/6lb) Team Stretch WOD Specific Warm Up: 5×5 KB Thrusters, KB Situps, and Box Jumps Ninja WOD: 4 Rounds for max reps 1 Minute Stick Jumps 1 Minute Rest 1 Minute Burpees 1 Minute Rest 1 Minute Box Jumps 1 Minute Rest Each athlete will keep count of reps performed. At the end of the WOD, the athlete will add up all reps performed. The athlete who has the highest reps will not only be immune from the “extra” workout after the WOD, but may also program the “extra” workout. Times: Ru 23:36 (8) Vic 26:36 (16) Lili 25:25 (10lbs) Jill 18:10 (10lbs) Adriana 17:19 (10lbs) CQ 18:47 (15lbs) Roberto 19:07 (16) Brooks 17:50 (16) Robert 20:20 (12) Ninjas: Robert 394 Kayla 375 Mod Ninja: Jess Mario Jill CQ Andriana...
by rmartinez | Feb 4, 2014 | Uncategorized
Attention LOVERS!!!!! 2 for 1 Special February is Couple’s Month at CrossFit Terra Nova !!!! Sign up as a couple during February, and only one of you will pay for your first month. Who will pay? You are on your own for that one 😉 Call us today for more details, or simply show up to any of our classes ready to do an AMAZING workout!!! 720-231-7834/...
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