Sunday, December 30, 2012

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) 

Thursday, December 27, 2012

Friday, 28 December 2012

Power Clean  

30 Power Cleans (155/115)
30 Burpees over Bar .
Score is total number of completed reps between both movements. 

Wednesday, December 26, 2012

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

Sunday, December 23, 2012

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

Thursday, December 20, 2012

Friday, 21 December 2012

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.

Wednesday, December 19, 2012

Thursday, 20 December 2012

Weighted Pull-ups
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

Kipping / Butterfly Pull-ups

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

Tuesday, December 18, 2012

Wednesday, 19 December 2012

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

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.

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. 

Monday, December 17, 2012

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

Sunday, December 16, 2012

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

Ring Dips

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

Thursday, December 13, 2012

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

Wednesday, December 12, 2012

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:

Tuesday, December 11, 2012

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 

Monday, December 10, 2012

OHS 5-3-3-2-1


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;hl=en_US" frameborder="0" allowfullscreen></iframe>

Sunday, December 9, 2012

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


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

Thursday, December 6, 2012

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

Wednesday, December 5, 2012

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

Tuesday, December 4, 2012

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:

Monday, December 3, 2012

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.

Sunday, December 2, 2012



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!


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.