Wednesday, March 4, 2015

Thursday, 5 March 2015

No 0530 due to late work call!!!

Warm Up:

Coaches Choice

WOD:

AMRAP 12-

50 Box Jump Buy In (24/20")
then-

8 T2B
12 Burpees

Tuesday, March 3, 2015

Wednesday, 4 March 2015

Warm Up:

3 Rounds-
20 Jumping Jacks
10 Burpees
20 Jump Squats
10 Pushups

- Stretch as needed

WOD:

"Grace"

30 Clean and Jerks for time - 135/95

** Coaches should annotate best RX times on the big "Girls" board after each class. Make sure to put last initial of athlete. ****


Monday, March 2, 2015

Tuesday, 3 March 2015

Warm Up:

1000m Row
25 Air Squats
25 Pushups
10 Burpees

- Stretch as needed

WOD:

"Down Periscope"
AMRAP 10-

20 KBS - Athlete chooses weight
20 Situps

Sunday, March 1, 2015

Monday, 2 March 2015

Warm Up: 

3 Rounds-
10 Burpees
15 Squat Jumps

- Stretch as needed

WOD:

On the Minute for 10 Minutes - 3 Front Squats - Athlete chooses load

On the Minute for 12 Minutes -
Odd: 3-5 HSPU/ HR Pushups/ Pushups
Even: 5-10 Box Jumps - Athlete chooses height

Friday, February 27, 2015

Saturday 28 February 2015

Class begins at 1000
 
This is the first Open workout! 
Those of you who are participating in the Open this is your class to get judged at!!
 

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.)
Then
Workout 15.1a

1-rep-max clean and jerk

6-minute time cap

 No break between the workouts!!
 
Also there are still a few Centurion CrossFit sweatshirts available for purchase!
 
 
 

Thursday, February 26, 2015

Friday 27 February 2015

Friday, 27 February 2015
 
Don't forget to get your sweatshirt before they are all gone!!
 
 
Warm Up
Coaches Choice
 
 
 
WOD
1) Spend 10 Minutes doing sets of 2 on the Overhead Squat with a 5 Second pause in the bottom
2)For Time:
60 Pull Ups
60 Overhead Squats (95/65)
 
 
 


Wednesday, February 25, 2015

Thursday 26 February 2015

Thursday 26 February
 
 
Don't you want to be one of the cool kids in your new Centurion Crossfit Sweatshirt!?! Talk to your coach!!
 
 
Warm Up
Coaches Choice
 
WOD
4 Rounds of:
20 Sit-ups
16 Lunges (8/leg) with Barbell in the Front Rack Position (135/95)
12 Box Jumps (30/24)
 
 
Don't Miss Out on the 15.1 announcement tonight 7PM CT!!!