Monday, 1/21/2019 A. Push Press 5 @ 60% 5 @ 70% Max @ 80% B. EMOM, for 6 minutes (6 sets): High Hang Squat Clean x 1 rep @ 50-65 of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Squat Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Squat Clean x 1 rep @

Workouts for Week of 1/14/19 – 1/20/19

Posted by Roberto Martinez on January 13, 2019
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Category: CrossFit Daily Workout
Monday, 1/14/2019 A. Take 20-25 minutes to find a new max clean and Jerk B. 5 rounds of: 20 Wall Ball (14/20) 5 Squat Cleans, with 70% of what you lifted today Ninja: Complete as many rounds and reps as possible in 12 minutes of: 15 Wall Balls 10 Alternating Single-Arm Dumbbell Snatches 10 V-Ups Bonus: Every 2 minutes, for 6 minutes (3 sets): Snatch Push Press + Overhead Squat x 2 reps (pause for

Workouts for Week of: 1/7/19 – 1/13/19

Posted by Roberto Martinez on January 6, 2019
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Category: CrossFit Daily Workout
Monday, 1/7/2019 De Load Week A. Power Clean + Power Jerk Squat Clean + Split Jerk 40% x 3 50% x 3 60% x 3 B. “17.5” 10 rounds of: 9 Thrusters (65/95) 35 Double Unders/ 70 singles *30 minute time cap Ninja: Same Bonus: 5K run ———- Tuesday, 1/8/2019 A. Overhead Squat 40% x 5 50% x 5 60% x 5 B. For time: 400 Meter Run 40 Box Jumps (20/24) 40 Toes to

Workouts from 1/3/19 -1/6/19

Posted by Roberto Martinez on January 2, 2019
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Category: CrossFit Daily Workout
Thursday, 1/3/2019 A. Build to 85-90% of your 1-RM Power Clean, and then… Every 2 minutes, for 16 minutes (8 sets): Clean + 3 Front Squats @ 80-85% of your 1-RM Clean B. Four sets for max reps of: 30 seconds of Power Cleans Rest 60 seconds Set 1: 55% of 1-RM Clean Set 2: 60% of 1-RM Clean Set 3: 65% of 1-RM Clean Set 4: 70% of 1-RM Clean Ninja: 5K Row ———-

Workouts for Week of 12/24/18 – 12/30/18

Posted by Roberto Martinez on December 23, 2018
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Category: CrossFit Daily Workout
Monday, 12/24/2018 SCHEDULE ALERT: 10 AM ONLY “12 Days of Christmas” ———- Tuesday, 12/25/2018 MERRY CHRISTMAS Gym is closed ———- Wednesday, 12/26/2018 Gym is Closed Terra Nova has regular schedule 6am, 9am, 4pm,5pm,6pm,7pm ———- Thursday, 12/27/2018 A. Overhead Squat Add 5lbs to your 1RM and recalculate your 90% 70% x 3 80% x 3 90% x 4+ B. For Max Reps: 3 Minutes Rowing for Calories Rest 60 seconds 3 Minutes of Dumbbell/KB Box Step-Overs