Tuesday, June 30, 2015

Tuesday, 30 Jun 2015

Gym will be closed this Friday through Monday for 4th Of July.

Today's wod:

Black and Blue

5 rounds of

10 Power Cleans (155/105)

10 Burpees


Sunday, June 28, 2015

Monday, 29 June 2015

Ultimate Warrior

21-15-9

Thrusters (135, 95#)

Bar Muscle-ups


Friday, June 26, 2015

Saturday 27 June, 2015

This will be Coach Nick's Farewell WOD! Come out and WOD with him.  Thank you Coach Nick for all your hard work and dedication to Centurion! 

WARM UP and WOD are COACHES CHOICE today!  It's sure to be a good one!!!!

Thursday, June 25, 2015

Friday 26 June, 2015


***Don't forget Coach Nick's farewell WOD will be this Saturday (27 June)!  Come out and WOD with him!***

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor
Lunge length of floor

WOD
30 Burpees over the Bar
400m Run
15 Power Snatch (115, 80#)
800m Run
15 Power Snatch (115, 80#)
400m Run
30 Burpees over the Bar

Wednesday, June 24, 2015

Thursday 25 June, 2015

Normal Class Schedule will resume today!

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor
Lunge length of floor


WOD:

Teams of 2
AMRAP 20:
15 Wall Ball (20, 14#)
15 Box Jumps (24, 20")
15 Calorie Row
Full Round Then Switch


Tuesday, June 23, 2015

Wednesday 24 June, 2015

***The Gym will be closed 22-24 June due to Combative Tournament***

Recommended WOD

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor
Lunge length of floor
 
WOD
 
Weightlifting Wednesday
 
Deadlift
Work up to a heavy single
-then-                       
OTM x 12
Odd: 30 Double Unders
Even: 5 Deadlifts
 

Monday, June 22, 2015

Tuesday 23 June 2015

***The Gym will be closed 22-24 June due to Combative Tournament***

Recommended WOD

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor
Lunge length of floor
 
WOD
 
EMOM for as long as possible...
7 Thrusters (75, 55#)
7 Pull-ups
7 Burpees