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