by rmartinez | May 21, 2018 | WOD Archive, workout of the day
Warm Up: Coach’s Choice + 14 Wall Balls A. Every 2 minutes, for 10 minutes (5 sets): Overhead Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% B. Ground to Overhead Men: 7,000 pounds Women: 5,000 pounds You decide the weight on your bar. Divide the total weight (7,000 or 5,500) by the weight you pick on your bar, and that is the number of reps you would need to perform to complete the workout. N. 10K...
by rmartinez | May 20, 2018 | WOD Archive, workout of the day
Schedule ALERT Sunday, 5/27/2018 CrossFit Terra Nova will be closed. Please join us a at 10am on Monday, 5/28/218 for “MURPH” Monday, 5/21/2018 Warm Up: Coach’s Choice + 15 Wall Balls A. Four sets of: Deadlift x 3-5 reps, 80-85% Rest 2-3 minutes B. “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups N. 5K...
by rmartinez | May 19, 2018 | WOD Archive, workout of the day
Please join us in honoring a local hero “Danny Dietz” Danny Phillip Dietz Jr. (January 26, 1980 – June 28, 2005) of Littleton, Colorado was a graduate of BUD/S class 232 with 4 years of SEAL service assigned to SEAL Delivery Vehicle Team Two, Virginia Beach, VA. For extraordinary heroism in actions against the enemy while serving in a four-man Special Reconnaissance element with SEAL Delivery Vehicle Team ONE, Naval Special Warfare Task unit, Afghanistan from 27 to 28 June 2005. Petty Officer Dietz demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Kunar Province, Afghanistan. Operating in the middle of an enemy-controlled area, in extremely rugged terrain, his Special Reconnaissance element was tasked with locating a high-level Anti-Coalition Militia leader, in support of a follow-on direct action mission to disrupt enemy activity. On 28 June 2005, the element was spotted by Anti-Coalition Militia sympathizers, who immediately revealed their position to the militia fighters. As a result, the element directly encountered the enemy. Demonstrating exceptional resolve and fully understanding the gravity of the situation and his responsibility to his teammates, Petty Officer Dietz fought valiantly against the numerically superior and positionally advantaged enemy force. Remaining behind in a hailstorm of enemy fire, Petty Officer Dietz was wounded by enemy fire. Despite his injuries, he bravely fought on, valiantly defending his teammates and himself in a harrowing gunfight, until he was mortally wounded. By his undaunted courage in the face of heavy enemy fire, and absolute devotion to his teammates, Petty Officer Dietz will long be remembered for the role he played in the Global War...
by rmartinez | May 18, 2018 | WOD Archive, workout of the day
A. In teams of two, with only one teammate working at a time, complete the following for time: 1200 Meter Run (together) immediately followed by… 12 rounds of: 8 Strict Handstand Push-Ups (4 each) 16 Chest-to-Bar Pull-Ups (8 each) 24 Air Squats (12 each) immediately followed by… 1200 Meter Run...
by rmartinez | May 17, 2018 | WOD Archive, workout of the day
Warn Up: Coach’s Choice + 11 Wall Balls A. E2MOM for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. 2 Rounds of: 30 Calorie Row 20 Burpee Box Jump-Overs (24/30) Rest 6 minutes between rounds. *You have a long rest period for this workout, so please give a 100% effort sprint when you’re working. N. “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100...
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