Thursday, October 30, 2014

Halloween Wod-31 Oct 14

**NO 1730 class!**

WOD

100 double unders 

then

5 Rounds of:

5 Back Squats (225/155)(185/135)(155/105)
10 Burpees
15 KBS (1.5/1)

then 

100 double unders


Warm up

4 rounds of Cindy

This is not for time. Efficient movement throughout. This is a warm up to the work out.

Lumberjack 20 coming up on 15 November!

On 15 November, we will be hosting Lumberjack 20 as our Saturday WOD. 

Lumberjack 20
20 Deadlifts, 275/190 
Run 400m
20 KB swings, 2/1.5
Run 400m
20 Overhead Squats, 115/80
Run 400m
20 Burpees
Run 400m
20 Pullups, Chest to Bar
Run 400m
20 Box jumps, 24″/20″
Run 400m
20 DB Squat Cleans, 45/30 each hand 
Run 400m

On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

The WOD will begin at 1000 and we will be having a potluck social after. Sign ups for the potluck will be on Facebook. If you don't use Facebook, but want to participate in the potluck, please contact a coach or email centurioncrossfit@gmail.com


As many of you know, we are a nonprofit affiliate and purchase our own equipment for the box. We are planning to purchase some additional equipment in the near future, so anyone attending Lumberjack 20 and the potluck is encouraged to donate to support the box. $10 is suggested, but any donations are appreciated!

Wednesday, October 29, 2014

30 Oct 14- Thursday

WOD

Run 1 Mile
50 thrusters (95/65)(75/55)(65/45)
Run 1 Mile


Warm up
runners lunge and  leg swings

15 goblet squats
25 kbs (light weight)
50 jumping jacks
25 kbs
15 goblet squats

Tuesday, October 28, 2014

29-Oct-14 Wednesday

**0900 class will be at 0830 tomorrow**

WOD

Crossfit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 burpees
30 Snatch (75/45)(65/35)(45/25)
30 burpees
30 Snatch (135/75)(115/65)(105/45)
20 burpees
30 Snatch (165/100)(145/85)(125/65)
10 burpees
Max rep Snatch (210/120)(185/105)(165/95) scale further if needed


Warm up

3 RNFT

100m row
5 kbs
5 behind the neck push press
5 ohs


Monday, October 27, 2014

28 Oct 2014- Tuesday

**all classes**

WOD

5 Rounds

1 min at each station for max reps:

Row for Calories
Double Unders
Hollow Rocks or Toes to Bar


Warm Up

Run 400m orRow 500m

3 Rounds for Quality

10 supermans
5 pull ups
10 air squats




 From Barbells for Boobs in Temple this past Saturday. Spot the Centurions!

Monday 27 October

Sorry for the late post...all classes today

Warm up:
Row 500 m/Ruun 400m
Deep runners lunge (down & back)
10x junkyard dog
10x front squat (pvc)
10x push press (pvc)

Wod

Clean & jerk
Find your 1 rep max
1-1-1-1-1-1-1

Saturday, October 25, 2014

Saturday 25 October 2014: Barbells for Boobs

No 1000 class today! We are participating in Barbells for Boobs at Horny Toad Harley Davidson in Temple!

Event starts at 0900 and you can register up until 1100 to participate.

WOD
Grace
30 clean & jerks for time (135/95)