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

Workouts for Week of 12/17/18 – 12/23/18

Posted by Roberto Martinez on December 16, 2018
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Category: CrossFit Daily Workout
Monday, 12/17/2018 A. Power Clean and Jerk + Squat Clean and Split Jerk Add 10lbs to your 1RM, and recalculate your 90% 65%x5 (of the new 90%) 75%x4 85%X3 B. AMRAP in 15 minutes of: 15 Wall Balls (14/20) 15 Ring Dips Ninja: AMRAP in 15 minutes of: 7 Goblet Squats 14 Push Ups Bonus: 5K run ———- Tuesday, 12/18/2018 A. Overhead Squat Add 5lbs to your 1RM, and recalculate your 90% 65%x5 (of the

Workouts for Week of: 12/10/18 – 12/16/18

Posted by Roberto Martinez on December 9, 2018
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Category: CrossFit Daily Workout
Monday, 12/10/2018 A. Power Clean and Power Jerk Squat Clean and Split Jerk 5 @ 40% 5 @ 50% 5 @ 60% “Cindy” AMPRAP in 20 minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats Ninja: Same Bonus: Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps) 30 seconds of Rest 90 seconds of Assault Bike (for Calories) 30 seconds of