by rmartinez | Jul 18, 2016 | WOD Archive, workout of the day
Power Clean + Clean 65%x (1+2) x 2 70%x (1+2) x 3 (% of power clean) at 40 past the hour AMRAP in 12 minutes of: Front squats (95/135) Bar facing burpees over the bar *You can break down your sets anyway you like, but make sure that you do the same amount of front squats and burpees. “Maximum Level” Wearing a vest Every 5 minutes for 25 minutes (5 sets) 200 meter run Times: Vero 42 Lylie 20 Sean 40 rx Razor 36 rx Susana 60 rx Diana 47 Chris H 20 Raisa 35 Jill 31 rx Juarez 34 rx Carmen 40 CQ 49 rx Janet 9 Miriam 40 rx Mark 44 rx Hollywood 35 rx Devon 25 Luke 35 rx Jessica 45 rx McC 27 rx Roberto 45 rx Jessi 30 Marlene 30 Rochelle ? “Maximum” Sean Susana Caileigh Free 4 All wod #3 Vince 21+5 Other:...
by rmartinez | Jul 16, 2016 | WOD Archive, workout of the day
Monti 5 rounds for time of: 50 step-ups with 45-lb. barbell, 20-in. box 135-lb. cleans, 15 reps 50 step-ups with 45-lb. barbell, 20-in. box 135-lb. snatches, 10 reps Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009. Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole. Times: Tere 38:39 3Dee 38:00 Alissa 42:54 Vicki 42:09 mod Cara 28:48 3 rds Danny 38:45 Sean 54:00...
by rmartinez | Jul 15, 2016 | WOD Archive, workout of the day
CFTN FREE 4 ALL COMPETITION 2016 Workout #1: The 20’s RX Option: 20 kettlebell swings 16/24 20 burpee box jumps 20/24 20 kettlebell sumo deadlift high pull 16/24 20 double unders 20 kettlebell over-head lunge, total 16/24 20 pull-ups Scaled Option (2:20 time deficit): 20 kettebell swings 8/12 20 burpees 20 kettlebell sumo deadlift high pulls 8/12 20 single unders 20 kettlebell over-head lunge, total 8/12 20 ring rows Workout #2: The FRCF Rookie AMWAP 7 minutes Barbell ground to over-head, any way you want Pick your own weight. Your score is the total amount of pounds lifted. Workout #3: The Climbing Wall Ball Ladder RX Option (10 Minutes): 1 Rope Climb 3 Wall Balls 14/20 1 Rope Climb 6 Wall Balls 14/20 1 Rope Climb 9 Wall Balls 14/20 1… 12… 1… 15… Continue until 10 minutes is completed. Scaled Option (7 Minutes): 3 Rope Up/Downs 3 Wall Balls 10/14 3 Rope Up/Downs 6 Wall Balls 10/14 3 Rope Up/Downs 9 Wall Balls 10/14 3… 12… 3… 15… Continue until 7 minutes is completed. The Floater: The Anthony RX Option: 50m Sled Pull Sprint x2 Rest 1 minutes between sprints Male = 45lbs x5 Female = 45lbs x2 Scaled Option: 100m Sled Pull Sprint x2 Rest 1 minutes between sprints Male = 45lbs x2 Female = 45lbs x1...
by rmartinez | Jul 14, 2016 | WOD Archive, workout of the day
Schedule Alert Fee 4 All Face-Off is tomorrow. 9am to 2 pm Heat times are posted on Facebook (Events page, CFTN and CrossFit Terra Nova) They will also be posted here tonight. Vamos, Vamos, Vamos! Snatch Balance – 65%x3x2, 70%x3, 75%x3x2 at 40 past the hour 21 over head squats (65/95) 21 push ups 200 meter run 15 over head squats (65/95) 15 push ups 200 meter run 9 over head squat (65/95) 9 push ups 200 meter run “Ninja” 4 rounds of: 40 air squats 400 meter run Times: Scot 10:38 Sean 9:49 Vero 10:18 Kim 10:42 C-Note 11:03 Steph 9:21 rx Isa 13:58 Christy 14:32 Miriam 10:09 Raisa 12:49 Gris 10:58 Martha nft Susana nft McC 8:53 rx Stacey 10:57 rx Nico 15:03 Moni 15:03 Carmen 12:24 Andrea 11:52 Tato 13:00 Hollywood 12:15 rx Devon 15:15 Caileigh 15:54 Luke 12:30 Tere ? “Ninja” 3Dee 15:03 Susana Adriana...
by rmartinez | Jul 13, 2016 | WOD Archive, workout of the day
Free 4 All Face-Off is next Saturday, July 16th No classes that day. Join us to cheer on some of your fellow CFTNers! Bench press (first set @ 55% of 1RM. Add 5 to 10 lbs each set) 3-3-2-2-1-2-4-6 of: at 40 past the hour AMRAP in 10 minutes of: (Repeat workout from 9/23/13) 10 thrusters (65/95) 10 pull ups “Maximum Level” 5k run Rounds: Carla 4+4 Alissa 7+10 Shane 4+12 rx Vero 4+16 Lylie 5+5 Carmen 5+7 Dianita 5+8 Sean 6+3 rx Gris 4 Raisa 3+10 Martha nft Chris H 2+10 Kim 4+7 Susana 5+10 Adriana 5+8 Yess 4+9 Cara 4+3 Stacey 4+1 rx T2 4 Roberto nfr “Maximum” Alissa’ Wednesday Vicki...
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