Thursday, October 19, 2017

Friday 20 Oct 2017

WARM UP

3 rounds

200m jog
10 kip swings
5 PVC Thrusters
10 unbroken double unders

10 pass/atw
10 handstand shrugs


METCON

For time: 25 Handstand Push Ups 50 Toes To Bars Run, 800 m 75 Push Press, 75/55 lbs 150 Double Unders

Wednesday, October 18, 2017

Thursday 19 October 2017

WARM UP


STRENGTH

Back Squat
3/2/1 reps
75/85/95% 1RM
If you don’t have your 1RM, pick a weight that is as heavy as you can and perform the reps with correct form.

METCON

For time: Run, 800 m 50 Thrusters, 45 lbs 30 Pull-ups

Moving Day 21 October 2017

The time has finally come.  Some of you have already seen the sign on the gym door.  As of the 23rd of this month Kieschnick will finally be closing for renovations (for reals).  That means it’s time for Centurion to move to its new location.  To make this happen as quickly as possible, we need your help. So this Saturday at 10 am, the WOD will be to finish packing and moving the gym to our new space.  Meno’s Breakfast tacos and coffee will be provided free as a bribe.  If you have a truck that would be helpful.  We will be hashing out any changes to the rules or schedules and posting them as soon as possible.  Thanks for all your support.  Hope to see you all Saturday.



Coach Jake (from State Farm)

Tuesday, October 17, 2017

Wednesday 18 Oct 2017

WARM UP

500m row (focus on form, and try to keep under 2 min)
10 PVC OHS
5 ea alternating KB snatch (35/24)
10 pass/ATW
10 kip swing
1 min handstand hold

SKILL

Death by Turkish Get Up

2 Alternating Arm Turkish Get Ups (35/24) lbs

Video on Turkish get up
https://youtu.be/2dx2rM1FSgE

METCON

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs Power Clean, 135/95 lbs Box Jump, 24/20 in Rest 1 min

Monday, October 16, 2017

Tuesday 17 Oct 2017

WARM UP

3 rounds
200m jog
10 Kip swings
1 Wall walk
5 naked bar thrusters

10 pass/atw
10 shoulder sweeps

STRENGTH

1 RM Push Jerk
Build to a new 1RM.  If you are new, work on form and technique.

METCON

Grace

30 Clean and Jerks 135/95 lbs

Sunday, October 15, 2017

Monday 16 Oct 2017

WARM UP

Tabata Row 4 rounds
20 sec work 10 sec rest

Coaches Choice for mobility.


WOD

Row 5k for time


Here is a good article about pacing your workouts.

https://breakingmuscle.co.uk/uk/fitness/train-like-froning-4-pacing-strategies-for-crossfitters

Friday, October 13, 2017

Foundations 14 Sat 17 0830

Tomorrow is the monthly foundations class.  Time is 0830-1030.  There will be a workout afterwards.  And the partner WOD will begin at 1030.  Hope to see you all there!