Monday, 31 December 2012

Last WOD of 2012!

For time:

30 Handstand push-ups (Scaling-sub box HSPUs)
50 Back Extensions
30 Knees to elbows (Scaling - Sub-knee raises)
225/135 pound Deadlift, 30 reps - (185/105-I) (135/95-B)
40/20 pound Dumbbell push press, 30 reps (30/15 - I) (20/10-B)
50 Kettlebell swings, (1.5 pood/1 pood) (1 pood/25# DB-I) (25# / 10#)
Row 20 calories
10 Muscle-ups (sub 3 pull-ups & 3 ring dips per MU) 

Friday, 28 December 2012

Power Clean  

1-1-1-1-1

MetCon

7m AMRAP

30 Power Cleans (155/115)
30 Burpees over Bar .

Score is total number of completed reps between both movements. 

Thursday, 27 December 2012

Main Site WOD Thursday!


Two rounds for time of:

Run 800 meters

30 Pull-ups, Scale to bands or jumping pull-ups 

(115/75) (95/65) (75/45) pound Front squat, 30 reps

30 Toes-to-bar, Scale to Leg raises

(115/75) (95/65) (75/45) pound Power clean, 30 reps

Monday, 24 December 2012

Christmas Eve - Body Weight WOD

5 Rounds for Time:
30 Double-Unders (Sub Tuck Jumps for Double-Unders if no rope is available)
20 Leg Raises (laying horizontal on the ground, raise legs until perpendicular to ground; heels should tap ground for each rep)
10 Hand Release Push-ups

Friday, 21 December 2012

“Victoria”

5 rounds for time of:10 Thrusters, 95/6514 Box Jumps, 24/2012 SDLHP, 95/6512 Burpees27 Kettlebell Swings, 53/35

In memory and honor of Connecticut School Teacher, Victoria Soto. A HERO who died while protecting her students.

Thursday, 20 December 2012

Weighted Pull-ups
3-3-3-3-3
Strict Pull-ups only

Rest 5-10 minutes
Death by Pull-ups
Every minute on the minute perform 1 pull-up then 2, then 3 until failure

Skill
Kipping / Butterfly Pull-ups

Warm-up
Line to Line Walking Lunges
Samson Stretch
10 Air Squats
10 Pass Throughs
Shoulder Mobility with bands

Wednesday, 19 December 2012

"Manion"
Seven rounds for time of: Run 400 meters 135/95 pound Back squat, 29 reps.115/75 - Intermediate95/65 - Beginner

Enlarge image

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Warmup
10 Air Squats

5 Elephant Walks

Samson Stretch (alternating legs)

10 Med-ball cleans

Foam roll your lower back afterward.  You'll probably need it. 

Games Déjà vu

Tuesday December 18, 2012

Games Wod 12.10.4
7min Amrap of:
7x Deadlifts
Run line to line
14x Pistols
run line to line
21x double unders


Rx: 315/225
B: 275/185
C: 225/135

Christmas Abbott showing excellent depth in her pistol

Warm up. 
row 500m
10x air squats
10x baby elephants with push up in between
line to line over the wire under the wires.
10x pass through
15sec v sits on the wall

Monday, 17 December 2012

Tabata That! 

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Ring Dips
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Ab Sit-up

Skill

Ring Dips

Warmup

400 m run / 500 m row 

Hamstring Mobility w/band

shoulder mobility w/band

10 x Air Squats

10 x OHS w/pvc

5 x wall climbs

5 HR Push-ups

5 x Ring Dips

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

“Nutts for Two”

As a two member buddy team, complete the following reps of each event for time:

-20x HSPU
-*Buddy Carry
-40x DL (225/135)
-*Buddy Drag
-60x Box Jump (24/20)
-*Buddy Carry
-80x Pull-ups
-*Buddy Drag
-100x Wall Ball Shot
-*Buddy Carry
-200x Double Under
-*Buddy Drag
                                                      

 *The Buddy Carry/Drag requires one member to carry/drag the other from L2L and back. Team members reverse roles and do it again, on each rotation.

The reps are total for the team, break them up however you please. Both team members can work at once.

Warm Up:

400m run/500m row/ spiderman to squat/ calf mobility w/band/ shoulder mobility w/band/ 20 x squats/  10 x MBC/ 10 x pull-ups / 10 x OHS/ 10 x Pass Throughs



Holiday Hours

Hey Centurions just wanted to ensure everyone knows we will be going to limited hours for a brief period so everyone can enjoy the Christmas, Hanukkah, and New Year’s Holidays.

*Beginning 17 December 0530 and 1730 classes will be cancelled until 7 January 2013.

0930 & 1230 classes will continue from 17-20 December. *ALL Formal classes (including Saturdays) will then be cancelled from 21 December 2012 through 4 January 2013.

Formal classes will re-convene again on Saturday 5 January 2013 with Foundations at 0830 and our 1000 class.

*Harvey Gym hours will continue and limited access to Centurion CrossFit equipment will be available to conduct informal classes.

We will still be posting workouts to the website so everyone can continue to WOD thoughtout the holiday period.

Gotta stay sharp for the Games in March!

Hope eveyone enjoys the holidays!

3 RFT:
10 x Burpees
10 x Thrusters Rx: 95/65 B:75/55 C:55/35
20 x Reverse Lunges


Warm up:
400 m run / 500 m row / Shoulder Mobility w/band/ Tri-cep mobility w/band/ hamstring mobility w/band/ 10 x MBC/ 10 x Kipping Pullups/ 10 x TTB/ Spiderman to squat/

How to do the reverse lunge:

For Time:
40 KB swings 1.5/1.0 pood
20 Pullups
400m run
30 KB Swings
15 Pullups
300m run
20 KB Swings
10 Pullups
200m run

Warm Up:

400 m run / 500 m row /   Hamstring Mobility w/band, shoulder mobility w/band/ 10 x Tuck Jumps/ 10 x Wall balls/ 10 x OHS w/pvc/ 5 x wall climbs/ Spiderman to Squat/ 5 x Baby Elephants 

OHS 5-3-3-2-1

Then

Rest 5-10 mins

3 RFT:

10 x OHS Rx:95/65 B:75/55 C:65/45
10 x Pullups
Run 400m

Warm Up:
400m Run/ spiderman to squat/hip flexor w/band/ hamstring mobility w/band/ forearm mobility w/band/ 10 pullups/ 10 pushups/ 10 x Lunges/ 5 x Baby Elephants/ 10 x TTB

http://www.youtube.com/embed/L38N3DHmlyc?list=PL8A3618802EF8B308&amp;hl=en_US" frameborder="0" allowfullscreen></iframe>

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace

"Adrian"

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30"/24" box


Warm Up:
400m Run/500m Row
Spiderman to Squat
5 x Forward Rolls concentrate on tucking your head
10 x Squats
10 x Pass Throughs
10 x Toes to Bar
10 x Box jumps
Hamstring Mobility w/band
Sampson Stretch

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24"/20" box
20 Push-ups
135/95 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35/20 pound dumbbells
20 Pull-ups
95/65 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5/1.0 poods
95/65 pound Push press, 20 reps
20 Ring dips
95/65 pound Sumo deadlift high pull, 20 reps
20 Burpees
135/115 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135/95 pound Deadlift, 20 reps
20 Toes to Bar
135/95 pound Front squat, 20 reps

Warm Up:
Run 400m/500m Row
10 x Push ups
10 x Pull ups
10 x GHD
10 x TTB
10 x OHS w/PVC
Spiderman to Squat
5 x Baby Elephants
10 x Box Jumps

12 Min AMRAP:

15 x Turkish Getups Rx (1.5 pood/1.0 pood)
10 x GHD Situps
5 x Wall Climbs

Skill Work: Turkish Getups

Warm up:
400m run/500m row
Hamstring Mobility w/band
Shoulder Mobility w/band
10 x Tuck Jumps
10 x Squats
10 x Pass Throughs
10 x GHDs
5 x Wall Climbs
Spiderman to Squat
5 x Baby Elephants

Deadlift   5-3-3-2-1

Rest 5-10 mins

4 RFT:

10 x Deadlift Rx:225/185 B:185/135 C:155/115

50 x Double Unders (sub is 3/1)

Skill is Double Unders

Warm Up:

400m run/500m row

10 x Box Jumps 

10 x Wall Balls 

30 x Double Unders

10 x OHS w/PVC

10 x Pass Throughs

Spiderman to Squat

Sampson Stretch

Video on Double Unders:

The Deadlift:

Tuesday 4 Dec 2012 3 RFT:                                                        200m run 15 x Box Jumps    (24/20) L2L x OH Lunges (45/25)                           10 x MBC (20/14) Warm Up: 400m Run/ spiderman to squat/hip flexor w/band/ hamstring mobility w/band/ forearm mobility w/band/ 10 pullups/ 10 pushups/ 10 x Lunges/ 5 x Baby Elephants/ 10 x TTB Video is for Box Jump Efficiency

This video helps explain the hip movement in the MBC.

MONDAY 3 DEC 2012

MONDAY 3 DEC 2012 THE AIR FORCE WOD For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats                                           RX: 95/65 - B: 75/45 - C: 65/30                                                                                                                                    Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The WOD begins with 4 burpees! WARM UP 400m run/500m row/ spiderman to squat/ calf mobility w/band/ shoulder mobility w/band/ 20 x squats/  10 x MBC/ 10 x pull-ups / 10 x OHS/ 10 x Pass Throughs, Sampson Stretch.

Friday, 30 November 2012

"The Chief"
Max rounds in 3 minutes of:
 3 Power cleans, (135/95) (115/75)(95/65)
 6 Push-ups
 9 Squats
Rest 1 minute after each cycle. Repeat for a total of 5 cycles.

Skill
Power Cleans

Warmup
Run 400 or row 500
10x Air squats
10x OHS with pas
10x Pass through
Line to Line Baby elephants
1 rope climb
Work on shoulder shoulder and hip mobility with bands.

Thursday, 29 November 2012

WOD
Bench Press 5-5-5-5-5
Rest 5-10 Minutes

As many reps as possible of body weight bench press
Ladies divide body weight by 1/2 then bench press for max reps.
(Partner up and work your way into the globo area to do this WOD; also grab a bench and use the squat racks)
Log total reps completed.

Skill
Bench Press
Warm Up
run 400
10 air squats
10 OHS
10 Pass Throughs
10 Push-ups
10 GHDs
10 45# bar bench press (30# bar for ladies)

Wednesday, 28 November 2012

Carse – Hero WOD

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

---

For Time:
21-18-15-12-9-6-3
Begin each round with a 50 meter bear crawl (Line to Line and back)
Squat Clean (95/65)(75/55)(65/45)
Double Unders
DeadLifts (185/125)(135/95)(95/65)
Box Jumps (24/20)(20/12)

Warmup:
Bear Crawl Line to Line
10 Air Squats
10 OHS Squats
10 Pass-Throughs
10 Squat Cleans (PVC Pipe)
10 Double Unders
10 Deadlifts (PVC Pipe)
5 Box Jumps


Bring your ropes!

SQUAT!

November 27th 

Front Squat 
1-1-1-1-1 
squat to your 1 rep max.

-Rest 5-10 minutes-

METCON
12 min AMRAP:

200 m run 
12x Front Squats 

rx: (135/95)
b: (115/75)
c: (95/65)

*Fight for those Prs! check your log books or your Wod apps for your previous weights. 
*after each rep add weight. until you reach your 1 rep max
*200m route is from the side door to the 2nd brown sign on the left side and back. 

***Don't forget that there will be NO CLASS this Saturday (Dec 1) due to the teams competing at the Texas shootout.

Monday, 26 November 2012

5 rounds for time

21 SDHPs (95/65)(75/55)(45/30)
21 Ring Dips (Shoulder must lower to touch top of ring)
(Scale by lowering rings to where the athlete is in sitting position with legs supporting weight from the ground, next scale is to box dips)

Skill Work
SDHP
Kipping Ring Dips

Warmup
400 m run or 500 m row
10 Air Squats
10 Overhead Squats
10 pushups
10 Ab Mat Situps
10 Walking Lunges
Samson Stretch 10 seconds each leg

Saturday 24th 2012

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

3 rounds 
5min per round
1min rest between rounds. = 17minutes of work

Wall-ball: 
20/14 pound ball, 10 ft target. same height for men and women (reps)

Sumo dead lift high-pull: 
75/55 pounds  (reps)

Box Jump:
20" box jump. Same height for men and women (reps)

Push-press: 
75/55 pounds (reps)

Row: 
calories (reps) each calorie is a rep so PULL.!

The clock DOES NOT reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


*It does not matter what station you begin at. We will try and get as many people as we can in a lane.  We will have a Men's and women's rx lane and a men's and women's scaled lane.
*You will be partnered up and your partner will help you keep count.
*still not sure. check out YouTube they have some pretty cool videos on there for FGB

***Don't forget Foundations class tomorrow from 0830-10am*** 

Happy Thanksgiving Centurions!!!

Hey Centurions!  Just want to wish everyone a Happy Thanksgiving tomorrow from all the Coaches at our awesome box!  Appreciate all the support and hope we are helping everyone to meet and exceed your fitness goals.  Hope to see everyone this Saturday for Foundations and Fight Gone Bad on Saturday (Competition WOD #4)!  Will be tons of fun and don't forget it's a great way for all the classes to get to know each other.

So in honor of doing a WOD when the box is closed and for all those who cannot allow a day to go by without getting their WOD on (April), Centurion will be during the Main Site WOD and Open Games WOD 12.1  

Seven Minutes of........

BURPEES!!!!

Wednesday, 21 November 2012

WOD
5 rds for time
30 DUs
Line to Line and back - Overhead Walking Lunges (45/25)
10 Pullups

Skill
Pullups

Warm Up
run 400
10 air squats
10 OHS
10 Pass Throughs
10 Push-ups
10 GHDs
10 Walking Lunges

Foundations Saturday! 0830-1000

Hey everyone!  Our next Foundations Class will be this Saturday 24 NOV 2012 from 0830-1000.  Coach Jason and I will lead the class and will be done in time to let our new CrossFitters participate in the 1000 Saturday WOD so we are hoping to have a big turn-out. 

Sorry we had to put Foundations on ice for a few weeks due to Trainer availability but we are back and ready to expand our classes with more athletes!  Hope you can join us this Saturday morning at Harvey Gym!

See you there!

p.s. Due to daylight saving time, we will most likely temporarily change Foundations to Saturday mornings so that darkness won't prevent coaches from seeing correct movement and it doesn't interfere with our evening classes.  Expect to go back when daylight hours are can support evening classes.

Tuesday, 20 November 2012

WOD (Regional Games Event 2)
For Time:
2000 Meter Row
50 Pistols (alternating each leg)
30 Hang Power Cleans (155/105)(115/75)(95/65)

Skill
Pistols / Hang Power Cleans

Warm Up
run 400
10 air squats
10 OHS
10 Pass Throughs
10 PVC Pipe Hang Power Cleans
10 Pistols using Box or Pullup Bar System

Monday, 19 November 2012

WOD (Open Games WOD 12.4)

18 Min AMRAP
15 Box Jumps (24/20)
12 Push Press (115/75) (95/65) (75/45)
9 T2B (Scale to Knee raises)

Skill
T2B


Warm Up
run 400
10 air squats
10 OHS
10 Pass Throughs
Spider Stretch (10 Seconds each)
Prayer Squat (10 Seconds each)
Samson Stretch (hold 10 seconds)

Friday, 16 November 2012

ONE WORD!

FRAN! (Competition WOD#3)

21-15-9

Thrusters

Pull-ups

Rx: 95/65
I: 75/45
B: 55/30
intermediate can use bands
beginner can do jumping.

Skill
Pullups

Warmup
run 400
10 air squats
10 PVC Pipe Thrusters
10 Pass Throughs
Spider Stretch (10 Seconds each)
Prayer Squat (10 Seconds each)
Samson Stretch (hold 10 seconds)

Thursday, 15 November 2012

WOD

”Jack Bauer” 

for time:
KB swings / SDHP (53/35)
21 / 3
18 / 6
15 / 9
12 / 12
9 / 15
6 / 18
3 / 21


Skill
Kettlebell Swing
Kettlebell SDHP

WARM UP:
400m run/500m row
10x air squats
10x pass throughs
50ft broad jumps
50ft walking lunges
hip mobility with band

Wednesday, November 14, 2012

WOD

Power Snatch
5-3-3-2-1
Rest 5-10 minutes
“Isabel”
30 reps of snatch (Power, split, or squat)
(135/95) (95/65) (65/45)
Skill
Power Snatch


WARM UP:
400m run/500m row
10x air squats
10x pass throughs
10x medcine ball cleans
Shoulder mobility
Class led Burgener warm up

Wod for Warriors

Nov 13th 2012

WOD:

15min AMRAP

11x Ground to Overhead (any way)

11x Bar facing Burpees

12x Wall Balls  (20-14)

22x Double unders (88 singles)

7x Hand stand push ups

RX: 95-65

B:   75-55

C:   45-30

warm up:

run 400
row 500 
10x pvc ohs
10x pass throughs
10x ghd
10sec hand stand holds
10x pull ups

 11/11/12 signifies this year's Veteran's Day, the day set aside by Congress to "celebrate the service of our Nation's veterans", the 22 double unders and 7 Handstand Pushups represent the 22.7 million living veterans we aim to serve. 

For more information on Wod for Warriors check out the link Wod for Warriors

Taking it back to the Playground....

Happy Veterans Day Centurions

Thank you for your sacrifice and service to our country. Words cannot express our gratitude to you and your families. 

Monday November 12, 2012
where: Harvey Gym back parking lot
Time: 930 warm up. 10am wod.
*bring water.

Partner Wod:

By in 400m run

6 rounds for time
5x tire flips with jump through (both team members will flip the tire together)
10x push ups
15x air squats
100ft Partner wheel barrel walk (50ft per partner)

cash out.... TBA... (hint bring your ropes)

Saturday, 10 November 2012 - Snatch Clinic!

Don't forget tomorrow at 0930 is our first Snatch clinic led by our very own Tad Lefler! Will last about 1.5 to 2 hours.

No formal WOD tomorrow, but I'm sure there will be plenty of people who want to pull some WOD out of their butt to throwdown.

Friday, 9 November 2012

WOD - "An old favorite"
For Time
10 Rounds for Time
1 Squat Clean
2 Front Squats
3 Thrusters
4 Push Press (or Jerk)
5 Over the Bar Burpees

Rx-(95/65) I - (75/55) B - (45/30)
 
Skill Work
WOD Exercises review

Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Air Squats
3 Rounds of WOD with PVC Pipe

REMINDER: THERE ARE NO 0530 or 1730 classes tomorrow due to the 4 day training holiday (Veterans Day).  Also there are no classes on Monday!

Join us Saturday at 0930 for our Olympic Lifting clinic headed by our own Tad Lefler!
WE WILL ALL WOD IMMEDIATELY AFTER THE CLINIC - PROBABLY 1100-1130.

Thursday, 8 November 2012

WOD
Competition WOD #2

*CrossFit Total
Combined Total Weight of the following 3 exercises:

 

Shoulder Press or Press

Backsquat

Deadlift

 

*Athlete will have three attempts to determine their 1 rep max for each of the three exercises.  Warmup does not count.  Must declare each attempt to a trainer prior to beginning.  Full depth and range of motion required for the rep to count.  No scaling.

 

Intermediate athletes will be scored within their class.

 

Beginner athletes will be scored withing their class.

 

Rest 5-10 minutes

10 minute AMRAP

5 Deadlifts (225/135) (185/105) (135/95) 

Box Jumps (24/20) (20/12) (20/12-step ups)

 

Skill Work
WOD Exercises

Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Air Squats
10 Push Press  (PVC Pipe - then load a light bar and do 5-10 reps)
10 Backsquat (PVC Pipe - then load a light bar and do 5-10 reps)
10 Deadlift (PVC Pipe - then load a light bar and do 5-10 reps)

Wednesday, 7 November 2012

WOD

For Time:
Buy-In 500 meter Row
3rds
4 GI Jane’s (Burpee Pull-ups) (Scale –GI Janes – Step up to jumping pull-up, step down into burpee)
6 Squat Snatches (95/65) (75/55)(45/30)
8 Good Mornings (75/45) (45/30) (30/PVC)
Cash Out – 50 Wall Balls
Skill Work
GI - Janes
Squat Snatches
Good Mornings

Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Air Squats
10 Good Mornings with PVC
10 OHS
10 Squat Snatches with PVC

Tuesday, 6 November 2012

WOD
Push-Jerk 3-3-3-2-1
Rest 5-10 minutes
Total Reps of Press series progression-begin with press until failure, then push press until failure, the push jerk until failure; Count total reps for score (95/65); No rest between press transitions.

Skill
Push jerk

Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Arm Circle Rotations (Left Arm)
10 Arm Circle Rotations (Right Arm)
10 OHS
10 Pass-Throughs
10 Pull-ups

Monday, 5 November 2012

WOD

Gymbata Tabata

*Tabata Rounds of the following exercises:

Knees to Elbows (sub-knee raises for scaling)
V-Sit-ups (sub-ab crunches for scaling)
Leg-Raises (holding 45/30 pound bar while laying down)
Ab-Mat Situps

*Tabata Rounds consist of 20 seconds of work followed by 10 seconds of rest:16 minute WOD
Notes:

1) Athlete with perform each exercise for 4 minutes total without rest while rotating through the four exercises
2) Athlete with log results by taking the lowest reps achieved for every exercise as their score, then total all four exercises to determine the WOD total score.
3) Once the clock begins the only rest authorized is 10 seconds of rest moving between exercises.

Skill
Knees to Elbows
V-Situps

Warmup
Run 400 meters or Row 500
Baby Elephants from line to line
10 Air Squats
10 Back Extensions
10 Ab-Mat Situps
10 Med-Ball Cleans
Spiderman stretch to squat

Friday, 2 November 2012

For Time (This is Paula Walsh's Farewell WOD)
100 Thrusters (95/65) Intermediate (75/55) Beginner (45/30)
4 Burpees (EMOTM)

Warmup for both Friday and Saturday
Run 400 meters or Row 500
Samson Stretch (10 second hold on each leg)
10 Air Squats
10 Pass-Throughs
10 OHS with PVC pipe
10 Med-Ball Cleans
Spiderman stretch to squat

Skill Work -
Review the Thrusters or Lumberjack 20 movements!

For those not able to participate in Saturday's "Lumberjack 20" you can choose to do Saturday's WOD on Friday for your respective class. 

Saturday's WOD in case you need to peek at the fun!
For Time
"Lumberjack 20" - Competition WOD
20 Deadlifts (275lbs/185) Intermediate-(225/155) Beginner (185/105)//Run 400m
20 KB swings (2pood/1.5pood) Intermediate-(1.5/1) Beginner (1/25#) /Run 400m
20 Overhead Squats (115lbs/85) Intermediate-(75/55) Beginner (45/30) -  /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) (Scale with bands or box jumps) /Run 400m
20 Box jumps (24"/20) /Run 400m
20 DB Squat Cleans (45lbs each/25) Intermediate -(30/20) (Beginner (25/15) /Run 400m

Thursday 1 NOV 2012

Warmup
Run 400 meters or Row 500
Samson Stretch (10 second hold on each leg)
10 Front Squats with PVC Pipe
10 GHD Situps
10 Push-ups
Hamstring Mobility w/band
Shoulder mobility w/band
Spiderman to squat
Skill Work -
Review the Front Squat / GHD
WOD
5 Rounds for Time (RX'D)
5 Front Squats (185/105) (Scale Weight)
10 GHDs (Scale to Ab-Mats)
15 Ring Push-ups (Scale to HR Pushups)
Intermediate - 135 / 95
-Ab-Mat Situps
-Regular Hand Release Push-ups


Beginner - 95 / 65
-Ab-Mat Situps
-Push-ups on knees

Wednesday 31 October 2012 (Happy Halloween!)

Warmup
Run 400 meters or Row 500
Samson Stretch (10 second hold on each leg)
10 Sumo Stance Air Squats
10 Sumo Deadlift High Pulls with PVC pipe
Hamstring Mobility w/band
Shoulder mobility w/band
Spiderman to squat
Skill Work -
Review the Sumo Deadlift (PVC Pipe)

WOD
5-5-5-5-5 The Sumo Deadlift (Find your 5 Rep Max)
(Partner with someone of similar skill)

Rest 5-10 minute

7 Minute AMRAP (Using a 95 / 65 # Barbell -Rxd)
(Partner WOD-One athlete exercises, the other counts the reps;partner can assist with handing athlete the bar for floorwipers)

12 Sumo-Deadlift High Pulls
8   Floor Wipers (Use the same barbell)

Intermediate - (75 / 55 #)

Beginner - (45 / 30 #)

Tuesday October 30

Warmup
Run 400 meters
Walking Lunges (Line to Line)
Walking Leg Toe Touch Kicks (Line to Line)
10 Air Squats
10 Ab-Mat Situps
10 Ring Dips
10 Double Unders
10 KBS
Standing long sit - Hold for 10 seconds
Skill Work -
Hand Stand Push Ups / Kettle Bell Swings

WOD
*For Time:
25 HSPU (Scale using box in elevated position-on knees or feet)
50 Ab Mat Sit Ups
100 Double Unders (Scale 4 Singles to 1 DU)
Run 400m (or Row 500)
100 air squats
50 KB Swings (53# / 35#)
25 Ring Dips (Scaling is seated chair position, feet on ground-low rings)

* Compare time to 4 July 2012
Bring your Jump Ropes!!!

Monday October 29

Warm Up: 400m Run/ 500m Row
Purple Line to Purple Line baby elephants
10 PVC Pipe Pass Throughs
10 PVC Pipe OHS Squats
10 Wallballs (20 / 14)
Mobility Stretch Spider Stretch to Prayer Stretch each leg Hold 10 seconds

WOD OHS (Overhead Squat - Find your 1 Rep Max Effort)
1-1-1-1-1


Rest 5 minutes then

12min AMRAP

5 Power Snatches (95/65)
7 OHS (Overhead Squat)
9 TTB (Toes to Bar)

Intermediate - (75/55)
Beginner - (45 / 30) or PVC pipe depending on athlete skill level))

Friday 26 October

Warm Up:
400m Run/ 500m Row
10x air squats
10x walking elephants
10x walking lunges
10x GHD's
Sampson stretch

WOD:
Death by ten meters
rest 2 minutes
Tabata ab mat sit-ups

* Reminder that we have the Halloween event this Saturday the 27th. If you would like to help with any of the events please let one of the trainers know, and post it on the group page. It's going to be an awesome event look forward to seeing everyone.

Thursday 25 October

Warm Up:
400m run/500m row

10x pass throughs
10x pull ups
10x push ups
10x med ball cleans
10x wall balls
10x GHD's
1 rope climb
shoulder mobility


WOD:
Elizabeth
21,15,9
Cleans
ring dips

RX: 135/95
B.) 95/65
c.) 65/45

Wednesday 24 October

Warm up:
500m row
10x GHD situps
10x Hip Extension
10x Air Squats
10x Pass thru
Burgner Warmup

WOD:
Squat snatch 2,2,2,1,1
Then
EMOTM for 8 mins
3 squat snatches at 75%
and 20 double unders

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Tuesday 23 October

Warm up:
400m run/500m row
Hip and Shoulder mobility
10x Pass Thru
10x Air Squats
10x PVC Good Mornings
Lunge Walk 20 steps
1x Rope Climb

WOD:
12 Minute AMRAP
9x Burpees
6x Pull ups
3x Box Jumps 30/24

WORK ON G.O.A.T AFTER THE WOD ie;double unders *cough*

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Monday 22 October

Warm up:
250m Row
Hip & Shoulder Mobility
10x Back Extensions
10x Air Squats
10x HSPU's
10x Snatch Balances w/ PVC
10x elephant walks
sampson stretch

WOD:
5 RFT
400m Run
6 Deadlifts

RX: 315/225
B.) 285/200

C.) 225/155

Friday 19 October

Warm Up:
400m run/500m row
10x medcine ball cleans
10x Hand release push ups
10x tuck jumps
10x Handstand push ups
sampson stretch

WOD:
team wod
100 Burpee tireflips

** You will flip the tire jump through it then step to the side and complete one burpee, then move to the back of the line. Your partner will come behind you and complete the same thing!

Thursday 18 October

Warm up:
400m run/500m row
10x Air squats
10x Pass throughs
10x Wall balls
10x Lunges
10x Elephant walks
Hamstring stretch
Sampson stretch

Wod:
  400m run x8
1m 30sec rest between sets


*0530 Will not have a trainer tomorrow. Everyone is still welcome to show up and complete the wod though.  Enjoy!!!

Wednesday 17 October

WARM UP:
400m Run/500m row
3x box jumps
3x pull ups

5x walking lunge each leg
5x GHD's
7x pass throughs
7x med ball cleans
9x Air squats
9x walking elephants

WOD:
"Filthy Fifty"
50 Box jumps 24/20
50 jumping pullups
50 1-pood KB Swing
50 Step walking lunge
50 K2E
50 Push presses 45/30
50 Back Extension
50 Wall balls 20/14
50 burpees
50 Double unders

**reminder that foundations will be held tomorrow at 1730. See you there.

Tuesday 16 October

WARM UP:
400m run/500m row
10x air squats
10x pass throughs
10x elephant walks
10x medcine ball cleans
Shoulder mobility
Class led Burgener warm up

WOD:
Squat Snatch
Work up to 1 RM

Death by HSPU
*Every minute on the minute add a handstand push up. 1st minute (1) 2nd minute (2) so on and so on, until you run out of time.   

3..2..1..wod

Lets Get ready to Rumble..

Attention,  this Saturday Centurion Crossfit Fort Hood is going to be representing the box at the 

Central Texas Showdown in Waco. 

Our athletes have been training hard for this competition, and what better way to show our support then to Cheer them on! 

Your Centurions are:

Team 

Michael Martin

Christy Cope

Jason Workman

Janna Shannon

Individuals. 

Clint Beavers

Amber Sellers

Tad Lefler

and 

Mike Kosa

Come out and show Your support for Your athletes. (I'm getting Crafty and making signs.!) Some of us  will be meeting at the Harker Heights Starbucks at 6am. so we can get to Waco and get these guys checked in, warmed up and well ready to go. for information check out the website at 

NPC Central Texas Shootout

the event entry fee is $20 or $15 + 2 can goods

There will be other events there as well.

Starbucks in Harker Heights. 

and yes I have a Starbucks app on my phone. :)

Barbells for Boobs

Centurions, You all Kicked some Major Butt this Past Saturday. 

WAY TO GO! 

I think I speak for all the trainers when I say We are all So VERY PROUD OF EACH AND EVERYONE OF YOU!. For those of you, if this was your first event Awesome work. 

CONGRATS.

We had a overwhelming turn out, numerous times I heard "That's Centurion They came out and represented" and I don't know if you heard the Dj but even he said "wow Centurion came out in full force today!" We even won a award.! It will be hanging in the gym soon.

Yes, Yes we Did. 

again I can't tell you all enough how proud I am of each and everyone of you. If you couldn't make it out this year, Hey there is always Next year.!! I hope to see you all there.! Don't forget, just because we are not fundraising for B4B anymore doesn't mean Mammograms in Action goes away, please continue you support for Breast Cancer awareness. 1 in 8 women are diagnosed with Breast Cancer... 

1 in 8.

KEEP UP THE GREAT WORK

I LOVE YOU GUYS.! 

Monday 14 October

Warm up:
400m run/ 500m row
10x pass throughs

10x pull ups
10x GHD's
10x back extensions
Shoulder mobility
30x double unders-- if you cannot do double unders every attempt counts as one. 


WOD:
12-9-6
For Time
Thrusters
Box Jumps 

Thrusters
Male
RX: 135, 155, 185

B.) 95, 115, 135
C.) 75, 95, 115

Female
RX: 95, 115, 135
B.) 75, 95, 115
C.) 45, 65, 85

Box Jumps: 30/24

* Each round move up in weight. These are heavy weights, scale as needed. trainers will help you choice a weight that is best for you.

Friday 12 October

Warm up:
400m run/500m row
10x medcine ball cleans
10x Pass throughs

Shoulder mobility
Junk yard dog
Burgener warm up


Team Wod:
2 men or 2 female
30x snatches
30x bar muscle ups
500m row each

RX: 135/95
B.)  95/45
C.)  45/30

**If you cannot do muscle ups then its 3 pull up's and 3 dips to 1 muscle up**

Check the link below for the instructional video for the warm up. Practice tonight if you have time, grab a broom and get to work.

The Burgener Warm up.

Thursday 11 October

Warm up:
400m run/500m row
5x wall balls
5x pull up's
10x elephant walks
10x Back extensions
10x air squats
10x pass through's
Shoulder Mobility
Hip Mobility

Wod:
21-15-9
Thruster
Deadlift

Thrusters
RX 95/65
B.) 75/45
C.) 45/30

Deadlifts
RX 225/155
B.) 185/135
C.) 155/115

**Saturday everyone will meet @ 0730 at Harvey gym to car pool to Barbells for boobs** 

Wednesday 10 October

Warm up:
500m row/400m run
10x pull up's
10x pass through's
10x OHS w/PVC pipe
10x GHD's

Shoulder Mobility
Hip Mobility 


WOD: 
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 squats

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**Foundations tomorrow at 1730**