Monday 1 October

Warm up:
Run 400 or row 500

10x Air squats

10x OHS with pas

10x Pass through

50ft Baby elephants

1 rope climb

Work on shoulder shoulder and hip mobility with bands. 

WOD:

Back Squats

4-4-4-4-4-4-4-4 @80% of 1rm

-Rest

12min AMRAP

5x Push press

10x HR push ups

15x GHD Situps OR K2E

RX) 95/65

B) 65/45

C) 45/30

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Friday 28 September

Warm up:
row 500m
10x pass throughs
50ft broad jumps
50ft walking lunges
50ft baby elephants
hip mobility with band

WOD:
...

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***Don't forget to wear your Centurion Shirts tomorrow!***

Thursday 27 September

Warm up:
400m run/ 500m row
10x push ups
10x ohs w pvc
shoulder and hip mobility
v-sits against the wall

WOD:
10min AMRAP
5x Ring Dips
10x SDHP
20x Double Unders
50ft Heavy Farmer carry (purple tape to purple tape)

SDHP
RX 95/65
B) 75/55
C) 55/30

Farmer carry
RX 100/75
B) 75/53
C) 53/35

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Wednesday 26 September

Warm up
400m run/500m row
10x air squats
10x wall ball
10x pass through
hip and shoulder mobility
samson stretch 10sec hold each leg

WOD:
5 Rounds
Bear Complex
7 sets of the following sequence
-power clean
-front squat
-push press
-back squat
-push press

Perform 7xs w/o stopping=1round
rest between rounds.

Warm up with a naked bar to see how it feels (this is not counted as a rep for the wod this is just a warm up round) then judge weight from there. Go Heavy!

Men will go up 10# each round women will go up 5# each round working toward your heaviest @ round 5.

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***Foundations tomorrow at 1730***

Tuesday 25 September

Warm up:
Hamstring stretch
50ft Baby elephants
50ft Broad jumps -stand between each jump-
10x ohs with pvc
500m row

WOD: 
Shoulder Press 3-3-3-3-3

Rest

Tabata
Abmat Sit Ups
1 round

Post loads to  comments

Monday 24 September

Warm up:
10x air squats
10x ohs with pvc
10x pass throughs
10x pull ups
10x ghd situps
work shoulder and hip mobility with bands

WOD:
"Kelly"
5 rounds for time of
400m run
30x Box jumps 24/20
30x Wall balls 20/14

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Friday 21 September

Warm-up:
400m run
Spiderman to squat
Shoulder mobility w/band
Hhamstring mobility w/band
10x Press w/bar
10x Floor Wipers w/bar
10x lunges

WOD:
Teams of 2
For Time:
"Bar Work"
75 x Hang Power Snatches
400m Run w/bar
75 x Push Presses
400m run w/bar
75 x Lunges w/ bar
400m run w/bar
75 x Floor Wipers
400m run w/bar

RX:45/30

A two person team completes the following. Only one person works at a time. Once the WOD begins the Bar may not touch the ground, if the bar does the team must do 10 x Burpees.

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Thursday 20 September

400m Run
Spiderman to squat
Hip flexor mobility w/band
Hamstring mobility w/band
10x Pullups
3x 10 sec Hand Stand hold w/o the wall
10x MBC
10x Squats

WOD:
"Karen"
For time:
150x Wallballs 20/14

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Wednesday 19 September

Warm up:
400m run / 500m row
Hamstring Mobility w/band
Shoulder mobility w/band
30x Double Unders
10x Wall balls
10x OHS w/pvc
5x Wall climbs

WOD:
12min AMRAP
10x Deadlift
50x Double Unders

RX: 225/185
B: 195/145
C: 165/125

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Tuesday 18 September

Warm up:
400m run
Spiderman to squat
Shoulder mobility w/band
Hamstring mobility w/band
10x Turkish Getups
10x GHDs
10x Lunges

WOD:
Snatch 5-3-3-2-1

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***Don't forget Friday is Centurion T-shirt Friday!! So wear your Centurions shirt and lets show everyone what a real cult looks like!

Monday 17 September

Warm up:
400m run/500m row
Spiderman to squat
Hip flexor mobility w/band
Shoulder mobility w/band
20x squats
20x abmat situps
10x kipping pull-ups (attempts)
10x Goblet Squats

WOD

"Helen"
Three rounds for time:
Run 400 meters
21x 1.5 pood/1 pood KB Swings
12x Pull-ups



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Friday 14 September

Warm-up:
500m Row
Shoulder Mob w/band
Forearm Mob w/band
Hamstring Mob w/band
10x MBC
10x pullups
10x supermans
Spiderman to Squat

WOD:
Teams of 3 will complete
For time:
400x Double Unders
200x Abmat Situps
100x Wallballs
50x Pullups

All 3 team members can work at the same time in any order.

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Thursday 13 September

Warmup:
400 m run / 500 m row
Hamstring Mobility w/band
shoulder mobility w/band
10 x Box Jumps
10 x Wall balls
10 x OHS w/pvc
5 x wall climbs

WOD:
Deadlift 5-3-3-2-1

Then

Hand Stands - work on trying to get 1 min of a hand stand hold without using the wall. Then try to walk 25m.

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Wednesday 12 September

3 RFT
50m Bear Crawl
50m Long Jump (Every Fourth jump do 5 x burpeea)
15x Ring Dips
15x GHD Sit up

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***Foundations class tomorrow at 1730***

Tuesday September 11

 

*Do a 2001 meter row @ the Beginning and the End think of it is a “buy in/ cash out” it will count towards your total time!!!!

THEN 11 REPS OF THE FOLLOWING:

30/24in Box Jump

125/85 Thruster (deaths @ pentagon)

Burpee Chest To Bar Pull-Ups

175/120 Power Clean (AA Flight #175 (south tower)

Hand Stand Push Ups

KB Swings (2 pood/1.5 pood)

Toes To Bar

170/120 lb DL (Flight 77 and flight 93)

110/75 Push Jerk (number of floors in each tower)

Good luck and whatever you do don't quit just remember what your doing it for!

Monday 10 September

For Time:
30 x Turkish Getups

RX: 1.5 pood KB/ 1 pood KB
B: 1 pood KB/ 30 lbs DB
C: 30 lbs DB/ 25 lbs DB

Then

For time:
300 x Double Under

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***Don't forget to buy a shirt only 20$ and rep your box on Friday's***

Friday September 7th 2012


Tabata Rows with Partner.. 
"Row like a Pirate who just stole some Booty"


Daper Moves to 
1, 3, 7, 2, 5, 10, 3, 9


20 seconds work/10sec of rest
2 rounds (partner does the first 4 minutes while the other changes the daper. repeat. 

*if you have time after the WOD. work on a skill or a movement that needs improvement*



***Don't forget to wear your Centurion Shirts***

Thursday September 6th 2012


"Cleaning house"
For time:
15x Power Cleans
30x Box jumps
10x Power Cleans
20x box jumps
5x Power Cleans
10x Box jumps

Weight for Power cleans       
Rx 135/95
B    95/65
C    75/45

Box Jumps
24/20 inch

Wednesday September 5th, 2012

"Jump and Swing"
3rft
42x Double Unders
21x Kbs
30x Double Unders
15x Kbs
18x Double Unders
9x Kbs

Double Unders: every attempt for a Double under is counted as 1 rep. No Singles.
Kbs: (1.5-1pood)

If you have time after the WOD, Pick something you are not so good at and WORK ON IT.

***Foundations Class will be at 1730***

Tuesday 4 September

5 RFT
5x Front Squats RX:(155/115) B:(135/95) C:(95/65)
15x Back Extension
20x Weighted OH Walking Lunges with Plate RX:(45/25) B:(35/15) C:(25/10)


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Monday 3 September

For Time:
5-10-15-20-15-10-5
Strict press
Ring push ups

RX: 95/65
B: 85/55
C: 65/45

Post time to comments

***Harvey Gym is closed tomorrow***
***Friday foundations class is permanently canceled***