Sunday, September 30, 2012

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. 

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


12min AMRAP
5x Push press
10x HR push ups
15x GHD Situps OR K2E

RX) 95/65
B) 65/45
C) 45/30

Post time to comments

Thursday, September 27, 2012

Friday 28 September

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


Post time to comments

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

Wednesday, September 26, 2012

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

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

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

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

Post time to comments

Tuesday, September 25, 2012

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

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.

Post loads and time to comments

***Foundations tomorrow at 1730***

Monday, September 24, 2012

Tuesday 25 September

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

Shoulder Press 3-3-3-3-3


Abmat Sit Ups
1 round

Post loads to  comments

Sunday, September 23, 2012

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

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

Post time to comments

Thursday, September 20, 2012

Friday 21 September

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

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


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.

Post teams and time to comments

Wednesday, September 19, 2012

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

For time:
150x Wallballs 20/14

Post time to comments

Tuesday, September 18, 2012

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

12min AMRAP
10x Deadlift
50x Double Unders

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

Post time to comments

Monday, September 17, 2012

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

Snatch 5-3-3-2-1

Post loads to comments

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

Sunday, September 16, 2012

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


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

Post time to comments


Thursday, September 13, 2012

Friday 14 September

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

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.

Post teams and time to comments

Wednesday, September 12, 2012

Thursday 13 September

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

Deadlift 5-3-3-2-1


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

Post loads to comments

Tuesday, September 11, 2012

Wednesday 12 September

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

Post time to comments

***Foundations class tomorrow at 1730***

Monday, September 10, 2012

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!!!!


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!

Sunday, September 9, 2012

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


For time:
300 x Double Under

Post times to comments

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

Thursday, September 6, 2012

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***

Wednesday, September 5, 2012

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

Tuesday, September 4, 2012

Wednesday September 5th, 2012

"Jump and Swing"
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***

Monday, September 3, 2012

Tuesday 4 September

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)

Post time to comments

Sunday, September 2, 2012

Monday 3 September

For Time:
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***