Tuesday, April 22, 2014

Wednesday 23 April 2014

Warm up
400m run/500m row
10 Pass throughs
10 Pull ups
15 Front squats-PVC
10 Air Squats
15 Burpees
20 Jumping Jacks

WOD
4RFT
10 Front Squats (165/115)(135/95)(115/75)(95/65)
15 Pull ups- Scale as needed with box jump pull ups or banded

Monday, April 21, 2014

Tuesday 22 April 2014

Warm up
400m run/500m row
10 Push Press-PVC
10 Push Ups
10 Baby Elephants
10 Wall Balls
warm up with naked bar for Push Press then add light weight for warm up

L-sit accumulate for 1 minute

Beginners WOD
Push Press for 5 Reps


WOD
Push Press
5-5-5-5-5 add weight each set.                                                                                                                                                                                                    

Sunday, April 20, 2014

Monday 21 April 2014

Warm up
400m run/ 500m row
10 OHS
10 push ups
10 air squats
10 around the worlds
10 Samson stretch
10 baby elephants


WOD
30 minute AMRAP
run 400m
rest what you run
example run 400m 2:30 rest 2:30


Also since it is still a four day holiday weekend there is only a 1730 class on Monday.

Saturday, April 19, 2014

Andy's Goodbye WOD - "Party with the Girls" - Saturday 19 April 2014



Thanks to everyone who supported Centurion CrossFit Fort Hood with the time and energy required to make our little box an awesome place to WOD.  Special thanks to all my current and past coaches who made such a positive impact on the box with the time and energy y'all gave.  Yall don't realize how many athletes you impacted in a positive way and so many people are better as a result.  I will miss everyone.  Thanks to my family Mindy, Kate, and Connor for supporting the time I gave to make the box better.   

“Party with the Girls” is a chipper WOD combo of the popular CrossFit “Girl” WODs. There are several variants of this WOD on the internet and it can be done as a partner or individual. Due to limited resources, athletes will be assigned a specific girl to begin and will rotate to the next girl in order of the listed WOD. If too many athletes are occupying a station skip to the next station and then come back to the station that was skipped over.  Athletes (partnered or individual) must do the assigned “Girl” in its entirety prior to moving to do the next girl. Setup will be done in stations of a bar, box, or med-ball farm. Various weights and scaling options will be available at each “farm” so ensure you grab the appropriate weight for your ability level. If partnered, reps should be divided as evenly as possible between the two athletes. Scale weight, to bands or jumping pull-ups, and distances as required. Caution time domain for this will likely be 30 min+. If new to CrossFit please see a Coach for scaling options for this WOD based on ability level.

Fran: 21 thrusters (95/65), 21 pull ups (scale to bands or jumping box jumps as needed)
Kelly: 400m run, 30 box jumps (24/20) (20/12)
Grace: 10 Clean & Jerks (135/95) (115/75) (95/65) (65/45)
Cindy, Angie & Barbara: 20 pull ups, 20 push-ups, 20 sit ups, 20 air squats
Nancy: 400m run, 15 OHS (95 / 65) (65/45) (30/15)
Helen: 400m run, 21 KBS (53/35) (35/25) (25/10), 12pull ups
Diane: 21 Deadlifts (225/135) (185/115) (135/95) 21 HSPU
Annie: 50 DU, 50sit ups
Isabel: 10 Reps of Snatch (135/95) (115/75) (95/65) (65/45)
Jackie: 1000 m row Elizabeth: 9 Power Cleans (135/95) (115/75) (95/65) (65/45) & 9 Ring Dips Karen (Little Karen): 30 wall ball shots (10/8) (20/14) Scale weight and target as necessary
Mary: 10 Pistols (1 legged squats)
 



 

Thursday, April 17, 2014

Friday 18 April 2014

4/18

Warm up
400m run/500m row
10 x Pass Throughs
10 x OHS
10 x Power Snatch
10 x Push Ups
10 x TTB
10 x GHD


 Workout of the Day

“Isabel”

30 reps for time:

Snatch (135 lbs)

Wednesday, April 16, 2014

Thursday 17 April 2014


4/17

Warmup:
800m run/1000m row

10 x Pass Throughs
10 x OHS
10 x Push Press
10 x Push Jerks
10 x Dips
10 x Pull Ups
10 x TTB


Workout of the Day

3 Rounds
10 Shoulder to Overhead (185/125)
Run 600 Meters
10 Muscle Up

-Rest as needed between rounds, each one should be a sprint-

BEGINNERS WOD

3 Rounds

10 Push Jerk
Run 400 Meters
10 Pull-ups

Tuesday, April 15, 2014

Wednesday 16 April 2014


Warm up:
400 Run/500m row
10 x Pass Throughs
10 x OHS
10 x TTB
10 x Burpees
10 x push ups
10 x GHD
400m run for time - record for future use


Workout of the Day

AMRAP 12 min

7 HSPU
Walking Lunge 50′
14 Swings (53/35)
Walking Lunge 50′