by rmartinez | Aug 16, 2015 | WOD Archive
FRCF’s Rookie competition Events 2 & 4 AMRAP ladder in 7 minutes of: Ground to over head (55/75) Box Jump (20/24) Rest 5 minutes: 15 calorie row 20 kettlebell swings (12/20) 25 weighted sit ups 30 goblet squats (12/20) 25 weighted sit ups 20 kettlebell swings (12/20) 15 calorie row Warm up: 500 meter row Old stretch Shoulder mobility Snatch/ clean and jerk skill work Heather 9/7:07 Shane 7+10/10:37 Ed 7+6/9:49 Noel 7/10:13 Stacey 8+5/8:17 Steph 10/6:53 Z 9+18 sc/11:20 Kellyn 9+19 sc/10:41 Randy 8+11/9:44 Roberto 9+1/7:29 Marcel 9+14/7:10 Eric K 8 sc/11:18 Guru 6+12 sc/8:00 Penny 6/10:47 Caileigh 8+2 sc/10:35 Vince 8+4/8:21 Marina 12 mod/nft Michael 8 mod/ nft Mark 10/10:24 Fran 8+13/8:49 Julie 8 sc/9:49 Carlos 7/10:34 Karina 7+12 sc/ 10:14 Herman 7+7/8:10 Bryan 9+4/ mod D 7+4/9:09 JMac 7+12/9:23 Justin 7/12:15 Juarez 7+9/7:54 Ruth 8+9/8:01 Carmen 7+11/11:01 Vero 11+21/11:09 Cynthia 9+10/10:21 Diana 11/11:12 “Karen” Phil 13:51 Sundays: Maiya...
by rmartinez | Aug 15, 2015 | WOD Archive
René 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees If you have a 20-lb. weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Ja kobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends. Ramone nft Diana nft Roberto 38:57 Cait 43:10 3D 44:29 Vero 51:04 Jess 51:27...
by rmartinez | Aug 14, 2015 | WOD Archive
50 double unders/150 singles then 10 rounds of “Cindy” then 50 double unders/150 singles Warm Up: 400 meter run Sean’s drill Jump rope skill JMac 18:28 D 19:52 3D 18:19 Ramone 17:10 Carmen 20:13 Maiya 10:25 Kellyn 21:53 Roberto 13:17 Jessi 26:14...
by rmartinez | Aug 13, 2015 | WOD Archive
Death by squat cleans (95/135), up to 12 minutes (Once you can’t complete a set, please take one minute off and continue doing half the reps for the remaining of the time) Warm up: 500 meter row Old stretch Hip and shoulder mobility Shane 5 Noel 5 sc Heather 7 Cristy 8 Jeff 9 Christy 4 Vero 6 Isa 4 Jess 4 Maiya 10 Eric K 6 sc Jamie K 12 mod Stacey 6 CQ 6 Bull 6 Guru 6 sc Joe 5 sc Alissa 6 Roberto 6 JMac 4 Caileigh 8 sc Ruth 7 Justin 6 sc Caroline 7 sc Rochelle 5 sc Ian 6 sc Jessi 9 mod Adriana 8 Vince 5 sc NAVY WOD: Z 13:31 Ramone 14:30 Jamie 15:49 Sara 15:49 Thurdays: Randy 16:00 Amy 15:53 12 Days: Shannon...
by rmartinez | Aug 12, 2015 | WOD Archive
Schedule Alert: This coming Friday, 8/14/2015, and on Friday, 8/28/2015, we will be having a group of Navy Chiefs doing a workout at CrossFit Terra Nova at 5:30 AM. Our regular 6 AM class will start at 6:30 AM on those days. Sorry for any inconvenience. 200 meter run 21 knees to elbow 21 sumo deadlift high pull (16/24) 400 meter run 15 knees to elbow 15 sumo deadlift high pull (16/24) 800 meter run 9 knees to elbow 9 sumo deadlift high pull (16/24) Warm up: 400 meter run Sean’s drill Dynamic stretch Shoulder mobility Times: Heather 10:52 Shane 13:26 Jeff 10:52 Noel 14:15 Ed 14:13 Maiya 12:36 Alissa nft Guru 13:23 Ruth 13:43 JMac 20:06 Sara 16:14 Justin 20:02 McC 11to 16:00 Andrew 16:33 Sean 11:41 Carmen 12:34 Nick 14:40 Karen 20:15 Verito 16:00 Gonzo 16:44 Jess 18:40 Bull 13:12 Shannon 15:40 Ian 15:58 Bryan 12:41 Joe 17:10 Diana 15:42 Vero 15:35 Vince 19:52 D 14:25 ...
Recent Comments