Tuesday, August 31, 2010


For time:

30 Lunges
25 Pull-ups
20 Box jumps (24/20)
30 Double unders
25 Ring dips or push ups
20 Knees to elbows
30 Kettlebell swings (55/35)
25 Sit-ups
20 Hang squat cleans (55/35)
30 Back extensions
25 Wall ball shots (20/14)

Monday, August 30, 2010


5-5-5-5-5 Deadlifts
Rest 5-10 Min
12 Min AMRAP
15 Sumo Deadlift Hi Pulls (95/65)
15 Wall Ball (20/14)

Kids On Site Open on Resiliency Campus

It's Official! Kids On Site is now open on the Resiliency Campus! Hours are Monday-Friday from 0800-1900. Ages 6 weeks to 12 years. Care is limited to 2 hours per day while parents remain ON SITE at the Resiliency Campus. Children MUST be registered with Child, Youth and School Services (CYS) and bring their registration packet in order to attend.
For more information, call 288-2141. I recommend calling to see if you can make a reservation, since space is limited.

Sunday, August 29, 2010


Bench Press 5-5-5-5-5

Rest 5-10 Minutes

Light "Grace"
30 reps of Clean & Jerk (95 / 65)
Try to work for continuous movement with little to no rest between reps

Thursday, August 26, 2010


5 Rounds for Time of:
30 Glute-ham sit-ups or AB mat sit ups
25 Back extensions or Good Mornings (55/45)

Skill: Cycling Box Jumps

Wednesday, August 25, 2010


Squat Clean 3-3-3-3-3

AMRAP in 12 minutes

3 Squat Cleans (95/65)
5 Push-ups
7 Knees to Elbows

Tuesday, August 24, 2010


For Time:
500m Row
30 Box Jumps (24/20)
30 Sit-ups
30 KB swings (55/35)
30 Ring Dips
30 Wall-ball (20/14)
30 Burpees
400m run

Monday, August 23, 2010


For time:


Sumo Deadlift High Pull (75/55)
Push Jerk (75/55)

Sunday, August 22, 2010


Back to school...CrossFit SCHOOL!!!!

Skill - Pistols

5 Rounds for Time of :

6 Renegade Row (35/20)
8 DB Box Jump Burpees (35/20)* 24/20 in
4 Pistols (2 each leg)

* With a 35lb DB in each hand step up on a 24 or 20 in. box then step back down and execute the push-up part of the burpee.

Thursday, August 19, 2010

Thank God It's FRIDAY!

Last day of summer break. Any other parents jumping up and down it utter delight???

1-1-1-1-1-1-1 Snatch

Rest 5-10 min
Light "Isabel"
30 reps of Snatch for time
(75 / 45)
Work for continuous movement

School starts Monday!!!

Just a reminder that Monday we start up CF Kids again at 10:15, aimed at working with home school kids.

Your child MUST be signed up to take part as our class sizes are limited.

We are working towards finding a location for the afternoon CF Kids classes. Continue to check back on the blog for further information.

For those planning on attending the morning adult classes, keep in mind that classes will probably be big and have quite a few new people. Come early, be patient and be prepared to for CrossFit!

The on-site child care SHOULD be open in September....keep your fingers crossed!

Wednesday, August 18, 2010


15 Min AMRAP
7 Thrusters (95/65)
9 Ring Dips
11 GHD Sit Ups

Skill: Burgener Warm Up

Tuesday, August 17, 2010


Bring your ropes! I've said it once and I'll say it again: $5 at the WW PX!!!!

For Time
10 Deadlifts (50% 1RM)
3 Rounds
12 Kettlebell Swings (55/35)
12 Box Jumps (24/20)
10 Deadlifts (50% 1RM)
3 Rounds
12 DB Push Press (35/25)
12 Double Unders or 12 Tuck Jumps
10 Deadlifts (50% 1RM)

Monday, August 16, 2010


LOOK! No running!!!! Yippee.

5-5-5-5-5 – Front Squat 80% of max

Rest 5-10 min

AMRAP 10 Min
30 Box Jumps (24/20)
25 Push Ups
15 GHDs or Sit Ups

We have TSHIRTS and TANKS!

We have a new crop of Tshirts and Ladie's Tanks available for purchase. Both are modeled in the team photo (see previous post) and here's a close up of the back. The front says "Centurion CrossFit Fort Hood" $20 each. Get yours at the gym!

Great Job CCFFH Team Athletes!

Great Job Centurion CrossFit Fort Hood Teams, on your participation in the Texas Throwdown Saturday!

Results are posted on the event website. Team events consisted of:
#1 10 minutes max Thrusters
#2 10 min to find each individual max squat clean, cumulative team total
#3 100 WallBalls, 100 KB Swings(2 pood/1.5 pood), 100 burpees, 2K row.

Awesome work Centurions!

Sunday, August 15, 2010


For Time
5 Rounds
400m Run
15 DB Cleans (35/25)
12 Wall Ball (20/14)

Friday, August 13, 2010

TX Competition in Dallas this Weekend!

Good luck to our two affiliate teams competing in the Texas Throwdown CrossFit Competition at the Dallas Convention Center this weekend.

Team competition events will be held at 11:35am, 1:25pm, and 5:20pm, with awards presented at 6:45pm. Come on over and show your support! Expo admission is $20

Thursday, August 12, 2010


Our two affiliate teams will be en route to Dallas for The Texas Throwdown at The Dallas Convention Center. They will have three WODs to slaughter! Come up and support them.

Best of luck team members: Gerber, Donny, Dave, Amy, Victoria, Jenn, Sarah, Michael and Tad!

“CrossFit Total” (Google it folks)
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Rest 5-10 min

Light "Fran"
Work for continuous movement

Wednesday, August 11, 2010


**Remember t0 support your trainers and fellow CCFFH athletes this weekend at the Texas Throwdown.**

For time:
400m Run
21 Push Ups
21 SDHP (85/55)
10 Burpees (Rest 2 min)
400m Run
15 Push Ups
10 Burpees (Rest 2 min)
400m Run
9 Push Ups
10 Burpees

Tuesday, August 10, 2010


There's a good chance we'll do this outside.....come prepared.

AMRAP in 20 minutes:
200m Run
12 Overhead Squats (65/45)
10 Push Ups

Fight Gone Bad 5

Ok, it's that time of year again!

Fight gone Bad 5 is rapidly approaching. This cause is near and dear to my heart. All of our athletes are either military or their spouses and children. Every day, athletes from our box deploy overseas to defend our freedom. They do not always return and when they do, they do not always return unscathed. Any one of our athletes could be affected by these sacrifices and nothing is more important to me than ensuring we are taking care of those who have given selfishly for our safety.

Fight Gone Bad raises a great deal of money for the Wounded Warrior Project, Livestrong and a new charity this year the CrossFit Foundation, which provides support and assistance to the men and women of the military, law enforcement and first responder communities and their families, as well as to enhance the quality of life and fitness of deserving families by sponsoring such worthwhile efforts as Infant Swim Rescue (ISR), providing exercise equipment, and other beneficial acts.

I am a huge supporter of the Wounded Warrior Project and anything that gives back to Soldiers for their sacrifices.

Last year, Centurion CrossFit Fort Hood raised over $10,000.00. We raised more money than any other military affiliate. I certainly think we can top that this year, with all the fantastic athletes and trainers we now have.

Please register, send out emails, bug your friends and family. This only happens once a year, so do not relent!

Go talk to our sister affiliate on post, CrossFit WTU (http://crossfitwtuforthood.com/) and ask some of their wounded warriors how they were helped and what that help meant to them.

For the next 6 weeks I ask that you register, and truly work to raise as much as you can for these great causes. Show our wounded warriors they are not forgotten and that the CrossFit community and especially the military CrossFit community appreciates their sacrifices.

- Don

Monday, August 9, 2010


20,000lb Pull:
100 Deadlifts (200/120)
Drop weight penalty: 25 DU

Sunday, August 8, 2010


Skill - Efficient Rowing
Alternate between Treadmill / Rowers
Treadmill Tabata (All out efforts)
8 Rounds
8-12 % incline grade
6-8 mph
20 work 10 sec rest
3 minutes rest
Rower Tabata (All out efforts)
8 rounds
Double Under Tabata (8 rds)
Try to maintain or exceed DU reps with each successive round

Thursday, August 5, 2010


That's right folks, there will be no classes Friday. Here's a WOD just in case you need your CF fix. Enjoy!

5 Rds:
250m Row
2 Rope Climbes (15ft mark)
10 Ring Dips


Well if anyone noticed, I posted this on the CF Kids blog last night by accident! Oops!

Reminder: There will be NO classes Friday due to the training holiday. I will post a WOD that you can do on your own, the gym will open at 10am.

AMRAP in 12 min:
5 DL (BW)
12 Push Press (65/45)

Enjoy the break from Mr Sun today...no running!!! Yippee!!!

Tuesday, August 3, 2010


Because I knoooow y'all love to run in 100+ degrees! Enjoy! Keep hydrated.

5 rounds:
800m run
30 KBS (2/1.5)
30 Pullups

Heads up! There will be NO classes Friday in observation of the training holiday.


The Original Lumberjack
In teams of two:
Run 400m with medicine ball (20/14)
10 Pull ups each
10 Box jumps ea.
10 Push Press ea. (75/55)
10 KBS (1.5/1)
10 Double Unders
10 Wall Balls (20/14)
Run 200m forward
Run 200m backward
10 Pull ups each
10 Box jumps ea.
10 Push Press ea. (75/55)
10 KBS
10 DU
400 m run with MB

Monday, August 2, 2010


Today's WOD:
Sumo Deadlift High Pull
Go on and get your 1 Rep Max!

Tabata Box Jumps
Tabata Row