Thursday, January 31, 2013

Press It

 Take 5-7 min to est a 1RM Strict Press

rest 5 min then...


strict press (95/65) (85/55) (65/45)
ring push ups 

Warm up
400 m run or 500 m row
10 Air Squats
10 pushups
10 Walking Lunges into Sampson Stretch
shoulder mobility with a band

Wednesday, January 30, 2013

Benchmark time!



3 Rounds for Time

400m run
21 KBS (1.5/1)
12 chest to bar!!! pullups

--scale as needed but keep in mind that the chest to bar will help those Open athletes prepare!-- 

 Warm Up 
25ft lunges
30 jumping jacks
10x pass through with pvc
10x push ups
 hip and shoulder mobility
roll out

Tuesday, January 29, 2013

Front-Squat it Like it's Hawt


7x2 at 70% 1RM Front Squat
(rest 45 sec in between each set)

Wod it Up!

7 min AMRAP

7 Front Squats (155/115)(135/95)(115/75)

  who doesn't LOVE babies!?!?!?!

Warm up
400m run/500m row
shoulder mobilty with a band
10 pass throughs
10 punters kicks
10 air squats (hold last one for 10 seconds at the bottom)

Monday, January 28, 2013

Lions, and Tigers, and Beeaaarrrrsss....


15 Over Head Squats (95/65)(75/45)(45/30)
50m bear crawl
25 Kettle Bell Swings (1.5/1)
50m bear crawl
35 Double Unders
50m bear crawl

Warm Up 

samson stretch 
10 pass throughs
10 ohs with pvc
10 broad jumps
10 baby elephants with push up 

**sorry no funny pictures**

Sunday, January 27, 2013

A Day of B's

Back Squats......Burpees......and Box Jumps..... 

(every minute on the minute) 
for 5 minutes.

2x Back Squat @80% of 1RM



Toes to Bar
Burpee over Box Jumps (24/20)

RX:   Jump over burpee on the other side, jump over burpee on the other side
B:      Burpee Box jump
C:      Burpee. 

You MUST open those hips! 

Thursday, January 24, 2013

A Good Run Ruined ;)

As a 3 Person Team Complete the following for time:

21-15-9 x 4
400m Run x 4

21 x Wallballs (20/14)
15 x Deadlift (185/135)
9 x Burpees
400m Run
21 x KBS (55/35)
15 x Thrusters (95/65)
9 x GHDs
400m Run
21 x Overhead Walking Lunges (45/25)
15 x Clean (135/95)
9 x Box Jumps
400m Run
21 x Goblet Squat (55/35)
15 xSnatch (75/45)
 9 x Toes to Bar
400m Run

Concept: As a 3 person team complete the following tasks. Each athlete begins with 21 Reps of each exercise then moves to the rounds of 15 once all reps of 21 are complete. Then Athlete #2 begins the 21 rep exercise while Athlete #1 begins the round of 15. Once Athlete #1 finishes round of 15 they move to round of 9, Athlete #2 then moves to round of 15 and Athlete #3 begins round of 21. Once all Athletes have finished the set of 21-15-9 all Athletes run together for the 400m run. Once all members of the team finish the run they begin the next set of 21-15-9. Must stay together as a team!!

Each team will go back to the same barbell each time, you will have to change the weights between exercise skill levels and 21-15-9 events.

Wednesday, January 23, 2013

How Many Wall Balls?

50x Wall Balls 10ft/8ft
400m run
50x Wall Balls
400m run
50x Wall Balls 
400m run

RX: 20/14

*400 m mark is from the last step to the stop sign and back. 

Warm Up:
10x broad jumps
10x ohs with pvc
10x push ups
10x pass through 
shoulder and hip mobility.

Tuesday, January 22, 2013

Get your Ropes ready.

Warm up:
row 500m
10x push ups
10x air squats
10x pass through
10xbox jumps
10x med ball cleans. (focus on form)
10x broad jumps with shoulder rotation in between

18min AMRAP
30x double unders
10x pull ups
5x ground to overhead

RX:  155-115
B:   135-95
C:   115-75

*If you can not yet get your double unders, it is a 4:1 ratio.
**ground to overhead is anyway.. clean and jerk, snatch, bar must touch the ground after every rep for it to count.

Monday, January 21, 2013

Lift. Rest. Repeat.

Dead lift

I added a link to a great website with some Dead lift tips and info. Please check it out. 

15x dead lifts
15x burpees

Rx: (135/95)
B:   (115/75)
C:   (95/65)

**classes are back to normal schedule, M-F: 0530-0930-Noon-1730 and Saturdays at 10am
**Be ready to WORK.! 

Sunday, January 20, 2013

Hero Wod Griff

SSG Travis L. Griffin

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433


for time

800m run
400m Backwards
800m run
400m backwards 

warm up:
hip mobility, 
10x quad stretch on wall with pvc
10x air squats
10x broad jumps
25ft lunges

Thursday, January 17, 2013

Not 4 but 5.....

Warm up:
25ft lunges
10x pass through with pvc
10x push ups
10x ohs
10x wall quad stretches with pvc
hip and shoulder mobility
roll out

5 rounds for time
400m run
15x ring rows
15x push or split jerk 

rx 115/75
b: 95/65
c: 75/45

ring rows
**You will have to enter through the back door for classes tomorrow.
** Please warm up if you arrive early. Don't forget our efficiency class Saturday the 19th at 830am. we will go over rowing techniques, pull-ups, box jumps and more. Wod will follow at normal time.

Wednesday, January 16, 2013


Warm Up:
10x pull ups
10x ohs with pvc
10x pass through (keep those elbows locked out)
10x burpee broad jumps
3xs 10sec v wall sits 
samson stretch, lots of hip and shoulder mobility. 

Sumo Dead lift
10minutes to establish a 2rm 

As a Team of 2
50x Pull Ups
100x Hand Release Push Ups
150x Air Squats
1000m Row. 

**only one team member works at a time, partition as needed. You must complete all the reps before moving to the next movement. 
** Don't forget to write your times and Team name in the comment section.

Tuesday, January 15, 2013

The box isn't dirty but we are still "Cleaning"

Warm Up:
Burgener Warm up
10x pass through with pvc
10x ohs with pvc
10x med ball cleans. 
hip and shoulder mobility as needed. 
Roll out!

7 rounds for time 
10x power cleans
10x box jumps 
10x burpees 

rx: 155/115
b: 135/95
c: 95/65

Monday, January 14, 2013

Body Rockin'

Warm UP:
run 400/ row 500
5x pull ups
10x push ups
10x squats
3x Sampson Stretch 
10x Pass Through
Warm up more as needed.

12 min amrap
10x pull ups
10x sdhp (sumo dead lift high pulls)
10x thrusters

weight for both sdhp and thrusters
rx: 95/65
b: 75/50
c: 55/40

rest 5-10 minutes

50x Hollow Rockers. 

These are for form, NOT time!! Partition as needed for perfect form. check out the video.  

Sunday, January 13, 2013



Back Squat


3 rft 
10x Med Ball Cleans
20x push ups
30x Ab-Mat Situps (Scale up to GHDs)
400m run -400m route is from the stairs to the stop sign and back... Please watch for traffic... 

** Don't forge to write down your strength weights and your workouts, everyday. every little bit counts. Writing down your weight in lifts will not only help you look back and see what weight you should start at but it will also show you the Amazing progress you will get with each lift.


Thursday, January 10, 2013

Centurion's New Box Location - Kieschnick Gym!!!

Great news Centurions! Found us a new home at Kieschnick Physical Fitness Center (The Fight House) located at 72nd & Support, Bldg 39008. Beginning this Monday our classes will resume during their regularly scheduled time so Friday and Saturday will be the only days we lose WODing together as a result of the move. Nothing comes without a cost, so we could really use everyone's help moving our equipment from Harvey Gym to Kieschnick Gym this Saturday from 0800-UTC. The space is a bit smaller but it is ours and the only folks that will frequent our box are CrossFitters and our new Combatives Brothers and Sisters who work out at the facility. Don't be surprised if some of them begin to join our classes! The box will still be open outside of class times to WOD but we have to follow some fairly common sense rules so everyone can enjoy the "box." They are as follows:

1) All current "Rules of the Box" still apply at our new location!

2) A valid ID card is required to enter Kieschnick Gym. No exceptions! The back doors (next to the big field) to where are box located is not a valid entrance (even for trainers).

3) The back doors can only be open while a coach/trainer is present (i.e. during class time) This is too prevent equipment from walking.

4) You can and are encouraged to bring your workout bags into our box! (I know everyone will like this one!) We will setup an area for your bags with all your CrossFit stuff! You'll just have to take it home with you when you leave.

5) The box is open during Kieschnick's regular hours but access to the back doors to WOD outside is prohibited. If you are doing a WOD with running sub rowing or double-unders for the run.

Hopefully with enough muscle this Saturday we can complete the equipment move and be setup for next week's classes! This is a great opportunity to finally have a space to ourselves and I think everyone will enjoy the autonomy! Look forward to seeing everyone this Saturday for our Special WOD! Move Centurion from Harvey to Kieschnick for time! 3,2,1 GO!!!!

p.s. Coaches if I left anything out please post to comments here!

Closed for renovations

Attention Centurions

Classes are canceled until further notice.

Our floor is being renovated. I did not know until I walked in the box this morning. The Harvey staff did not know as well. when I walked in all the engineers and staff were there and they gave me the information.

Time frame for renovation is not known at this time. but we should have an estimated time soon.

Please keep checking the blog and fb page as we will have places for us to wod at

Also equipment will not be available for open gym. the Crossfit side is the only side that is getting renovated. the side with the machines and elliptical will be open.

So sorry for the inconvenience. there are plenty of websites that have "at home" wods you can do. Don't stop keep  moving.

again so sorry for the inconvenience

Coach April

Wednesday, January 9, 2013

Press, Push, Jerk.....

Wod for January 10th 2013


Shoulder Press 5-5-5

Push Press 3-3-3

Push jerk 1-1-1

3 rounds for time:
3x shuttle runs (line to line x3)
15x pull ups
3x shuttle runs
15x wall balls 20/14

Warm up
3x Jog line to line and back
3x Sprint line to line and back
5x Pullups
10x Pushups
5x Pullups
10x Squats
5x Pullups
10x Pass Throughs
10x Baby Elephants

*line to line is the duct tape on the floor.
*Don't forget to post weights and times under the comments.

Tuesday, January 8, 2013


20min AMRAP
5X Pull ups
10x push ups
15x air squats

AMRAP=as many rounds as possible.

Monday, January 7, 2013

Wod for January 8th


10min AMRAP
200m run
20x abmat sit ups
10x HSPU 

immediately after Metcon:
3min of Max Effort Burpees. 

AMRAP= as many rounds as possible
HSPU = hand stand push ups. 

Sunday, January 6, 2013

let the madness begin.

Welcome Back 

Front Squats

For time

15x pull ups
40x split jumps (Back of the knee touches the ground)
30x wall balls (20-14)
10x pull ups
30x split jumps
20x wall balls
5x pull ups
20x split jumps
10x wall balls

**Split jumps are jumping into the split position, the knee touches the ground. looking for the straight vertical shin.

This is the idea, You do not need to go this fast, remember your FORM, your Back Knee must touch the ground. 

Friday, January 4, 2013

Friday, 4 January 2013

20 Minute AMRAP

10 Man-Makers (35/20)
15 GHDs

Wednesday, January 2, 2013

Thursday, 3 January 2013

5 Rounds for time:

500m Row

15 DB Cleans (45/25)

12 Box Jumps (24/20)

Tuesday, January 1, 2013

Wednesday, 2 January 2013

"Death by Thrusters"

1 Thruster every minute on the minute until failure (95/65)

You will load a bar to your Thruster weight after a good warm up. On the minute, you will perform one thruster, adding another rep each minute. So, you will do 1 Thruster, put the bar down and wait for the rest of the minute. Then on the next minute, you will do 2 thrusters and rest until the next minute. Then 3 Thrusters and rest until the next minute, and so on. You will go until you cannot do your allotted reps in the minute. You final score will be the total reps completed.

Yes, you might actually die...but one of your new year's resolutions should be to do something daily that scares you!

Tuesday, 1 January 2013

New Year's Day WOD - Happy 2013!

From the Main Site:

Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball