Wednesday, December 12, 2018

Saturday, 15 December, 2018

Warm Up:

Coach's Choice

WOD:

With a partner construct a CrossFit snowman, for time. Alternate sets of 10, only one person can work at a time. Work to complete 100 reps as a team of each exercise. After an exercise, draw a piece of the snowman. For time: 100 Box Jumps, 24/20 in 100 Air Squats 100 AbMat Sit-ups 100 Push-ups 100 Kettlebell Swings, 35/26 lbs 100 Push Press, 45/35 lbs Run, 400 m Post total time.

Friday, 14 December, 2018

Warm Up:

5 Rolls of the Workout Die

Skill:

Tabata Plank Hold The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

WOD:

12 RFT
Handstand Hold (Facing Wall), 15 secs 8 Jumping Pull-ups 12 Air Squats

Thursday, 13 December, 2018

Warm Up:

5 Min AMRAP

15 Air Squats 5 Burpees 20 pvc shoulder pass throughs 10 Wall Balls, 20/14 lbs, 10/9 ft

WOD:

Deadlift 10-10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets


Tuesday, December 11, 2018

Wednesday, 12 December, 2018

Warm Up:

3rds NFT

5 Pull Ups
15 Air Squats
20 Double Unders/40 Single Unders
10 Wall Balls

Strength:

Split Jerk 3-3-3 Rest as needed between sets.

WOD:

4 rounds for time of: Med Ball Run, 20/14 lbs, 400 m 40 Overhead Walking Lunges, 20/14 lbs 20 Wall Balls, 20/14 lbs

Monday, December 10, 2018

Tuesday, 11 December, 2018

Warm Up:

4 RDS Not For Time

10 Push Ups
40 Single Unders
10 Box Jumps
4 Inch Worms

Skill Work:

2 Min AMReps:
Burpees

WOD:

4 rounds, 1 min per station, of: Kettlebell Clean, 53/35 lbs GHD Sit-up Wall Walk Kettlebell Goblet Squat, 53/35 lbs Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Sunday, December 9, 2018

Monday, 10 December, 2018

Monday, 10 December, 2018

Warm-Up

2x
10 PVC PT
10 PVC ATW
10 Kip Swings
10 Air Squats
10 Box Step ups
1 Lap Hip Openers

WOD

Sam's 12 Days of Christmas

1 Sumo Deadlift High-pull, 75/55 lbs 2 Thrusters, 75/55 lbs 3 Push Press, 75/55 lbs 4 Power Cleans, 75/55 lbs 5 Power Snatches, 75/55 lbs 6 Kettlebell Swings, 53/35 lbs 7 Pull-ups 8 Knees To Elbows 9 Box Jumps, 24/20 in 10 Double Unders 11 Burpees 12 Overhead Walking Lunges, 45/25 lbs

Completed in the style of 12 days of Christmas. The Overhead Walking Lunges should be completed with a plate and not a bar.

* Today is long time Centurion athlete Sam Alkire's last WOD at the box. We wish him great success in all he does moving forward!

Friday, November 30, 2018

Saturday, 1 December 2018

Warm up
Athlete's choice

WOD
21-18-15-12-9-6-3
Power snatch (75/45)
bar facing burpee