by rmartinez | Aug 11, 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. Max set of double unders or as many singles in 90 seconds (you only get one try at double unders) Max set of ring push ups or knee ring push ups (shoulders must touch the rings) at 40 past the hour EMOM for 12 minutes Even minutes: 8 box jumps (20/24) Odd minutes: 8 wall balls (14/20) Warm up: 1000 meter row Dynamic stretch Cristy 42/16 Heather 39/26 Noel 162 s/kn Shane 192 s/25 Jeff 127 du/15 Vince 181 s/23 Ian 152 s/21 Adriana 240s/36 kn Bull 30/40 Joe 169s/26 Jamie K 216s/5 kn Eric K 120s/19 Caroline 5/10 Ruth 34/15 Jay 30/10 Gordon 185s/28 Justin 133s/24 KK 147s/3 Stacey 2/21 Phil 12 3D 217s/32 D 190 s/20 Caileogh 15 Roberto 13/27 Vero 105/15 kn Diana 90s/17 kn Herman 200s/12 Julie 85s/ JMAc 5k row...
by rmartinez | Aug 10, 2015 | WOD Archive
In honor of an old friend and coach “Shaira’s Birthday Workout” 200 meter run with slam ball (20/30) then 3 rounds of: 8 push press (65/95) 11 over head squats (65/95) then 200 meter run with a slam ball (20/30) at 50 past the hour Shaira’s favorite dessert. Warm up: 400 meter run 2×35 pull overs Old stretch Hip and shoulder mobility Times: Heather 7:16 Ed 7:24 sc Shane 9:20 sc Noel 9:57 sc Roberto 11:11 mod Isa 11:13 mod Karen 12:15 sc Adriana 10:50 mod Vince 12:08 T2 8:35 Bryan 11:19 Guru 11:20 sc Ian 11:08 sc Joe 8:30 sc Jessi 7:33 mod CQ 9:30 mod D 9:19 mod Verito 10:15 mod Brook 9:37 sc Maiya 7:08 + Stacey 9:08 Steph 6:59 Vicki 9:00 sc Z 9:54 sc Andrew 9:31 Gonzo 10:55 Ray 12:47 mod Carmen 12:58 mod Justin 10:00 mod Shawn 8:00 Jamie K 9:10 mod Phil 9:30 mod Eric K 11:01 mod Diana 7:35 sc Vero 7:00 sc Julie 10:03 sc Rochelle 13:07...
by rmartinez | Aug 9, 2015 | WOD Archive
“12 Days of Summer” 1 squat snatch (65/95) 2 Turkish get ups (12/16) 3 burpees over the bar 4 pull ups (c2b, if you can) 5 toes to bar 6 box jumps (20/24) 7 ball slams (20/30) 8 wall balls (14/20) 9 hand release push ups 10 weighted sit ups (12/16) 11 stick jumps (prison rules) 12 calorie row Warm up: 500 meter row Dynamic stretch squat snatch progression Heather 31:33 Jeff 29:12 Eric 45:11 Shane 46:20 sc Cristy 38:02 Noel 40:18 sc Z 41:44 sc Ian 37:29 sc Randy 36:50 sc Amy 41:47 sc Vince 35:34 sc Maiya 32:31 + Steph 32:43 CQ 47:26 mod Alissa 46:24 mod Andrew nft Ray 72:47 Juarez 46:06 mod Bryan 43:42 mod Guru 39:28 sc Joe 52:03 sc Ed 43:26 sc Verito 49:50 sc Eric K 40:57 Penny nft Justin 47:16 sc KK 40:01 sc Jay 44:50 sc Hollywood 45:18 Gordon 34:11 D 47:30 sc Carmen 42:15 sc Susan 41:46 sc Jake 48:49 sc Caileigh 39:45 Jess 48:37 sc 3D 39:48 sc McC 36:10 Rochelle...
by rmartinez | Aug 8, 2015 | WOD Archive
CFTN will be having a booth at the “Denver Days Festival” at the Green Valley Ranch Rec Center today from 10 am to 3 pm. Come say hello after the workout, of course!!!! “Danny” Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. As many rounds in 20 min of: 24″ box jump, 30 reps 115 pound push press, 20 reps 30 pull-ups...
by rmartinez | Aug 7, 2015 | WOD Archive
Max set of pullups/ring rows at 40 past the hour: 12 Kettlebell push jerk, left arm (16/24) 12 Kettlebell push jerk, right arm (16/24) 200 meter run 9 Kettlebell push jerk, left arm (16/24) 9 Kettlebell pusj jerk, right arm (16/24) 400 meter run 6 Kettlebell push jerk, left arm (16/24) 6 Kettlebell push jerk, right arm (16/24) 800 meter run Warm Up: 400 meter run Sean’s drill Shoulder mobility kb skill work 3D 10:39 sc Vicki 12:54 sc Juarez 13:27 sc Noel 13:46 sc D 13:03 sc Alissa 14:14 Maiya 11:39 (24) Fridays: Sean 12+7 Sundays: Gordon 39:12 Shawn...
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