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

Post loads to comments

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*

Post time to comments

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

Post times to comments.

**Foundations tomorrow at 1730**

Tuesday 9 October

Warm up:
250m Row
15x GHD Situps
15x Hip Extension
15x Air Squats
10x Pass throughs
50x Double Unders
Hip and Shoulder mobility

WOD:
OHS
2-2-2-2-2

Then

Handstand/walk work

Post load and distance walked to comments

Flip a Tire and Push a Car, Say what?

Just because the Box is closed does not mean you can't WOD...

Great work to everyone who came out this morning. The Wod did not disappoint and Everyone did A great job.. Those tires "appeared" at the box and well, we put them to good use. 

WOD 

3rounds 

Push a car down the parking lot and back

100m Heavy tire flips

sprint to the pull up bars

40x K2E

sprint back to the where the kettle bells are 

40x Kettlebell swings

1:1 rest ratio

Yeah these Badasses pushed a car.! 

Great Work Centurions. Looking forward to doing more Outside Wods and well 

I think Saturday classes might just get more interesting.

October 8th wod

Parking lot madness

2 man teams
200 meter car push
100 meter tire flip
100 meter sprint
40 k2E
40 KBS
Rest one minute
Three rounds

**coach Jason will go over standards prior to the wod.
** Please arrive early and dress warm
** ALL classes resume Tuesday.

Friday 5 October

Warm up:
10x air squats
10x pull ups
10x push ups
10x pass throughs
10x HSPU
10x box jumps
1 rope climb

WOD:
"Nasty Girls"
For time:
3 Rounds
50 Air Squats
7 Muscle Ups*
10 Hang Power Cleans

RX) 135/95
B) 110/75
C) 95/ 55

If you do not have a MU yet the ratio is 3:3 pullups and dips. The athlete MUST only do THREE reps at a time. Ex: 3 pullups+3 dips= 1st Muscle up, 3 pullups + 3 dips= 2nd muscle up, etc. All 21 pullups and dips WILL NOT be performed together.

Post time to comments
***No classes tomorrow. There will be class on Saturday at 1000. No classes on Monday***

Thursday 4 October

Warm up:
10x air squats
10x pull ups
10x push ups
10x pass throughs
10x HSPU
10x box jumps
1 rope climb

WOD:
Push Press
Establish a 1 rep max
1-1-1-1-1

*If you have time after class please work on a Goat or a skill that needs improvement. or Buy a shirt.

Post loads to comments
***No Classes Friday, Saturday, or Monday. Some trainers will be at the gym Saturday morning***

Wednesday 3 October

Warm up:
10x air squats
10x pull ups
10x push ups
10x broad jumps
1 rope climb

WOD:
Buy in Run 400m
10-8-6-4-2
KBS
Burpee
Buy out Run 400m

RX) 2/1.5 pood
B) 1.5/1 pood
C) 1pood/25#

Post time to comments
***No classes Friday, Saturday, and Monday!***

Tuesday 2 October

Warm up:
Run 400m
10x pull ups
10x air squats
10x pass through
10x GHD
1 rope climb
work on hip and shoulder mobility..

WOD:
"Viking Fran"
row 1000m
21x thrusters
21x pull ups
Row 750m
15x thrusters
15x pull ups
Row 500m
9x thrusters
9x pull ups

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

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