Thursday, February 28, 2013

1 Mar 13

Rope Climb Demo
Muscle Up Progressionn Demo

Strength Buy in: Deadlift 3x5 at 80% rest 2 mins between sets

Skill Work: Muscle ups - work on the transition if you are beginning from your knees, from the ground, with bands if you need to scale. Work for 10 mins on this skill. We will see Muscle ups next week so put in the work. Good video above, this is part 3 see part 1&2 for other progression ideas.

WOD: Let's work on some of the skills we have developed this week.
1 x Rope Climb (20ft)
5 x Hand Stand Push Ups - scale as needed with Abmats, also can go chest to the wall if necessary
10 x Deadlift (305/225) Needs to be heavy if you scale. Should be difficult to do touch and go with this weight.

Wednesday, February 27, 2013

2/28/13 Team WOD

As a 3 person team complete the following:

400m run (One teammate at a time completes the run before beginning movements) once all have completed the run the team may begin the following exercises:

100 DB Thrusters

100 Abmat Sit-ups
100 Pull ups
100 DB Push Press
100 OH Walking Lunges (45/25)

100 Double Unders

400m run (One teammate at a time completes the run after all movements are complete) time stops when last teammate finishes 400m run

*Repetitions may be split up however amongst teammates.

*100 total not per teammate
*Cannot go to next movement until the first is completed
*One team members working at a time/ One set of weights per team

Tuesday, February 26, 2013

Overhead Squats

Strength Work - Overhead Squats 2 reps every min for 10 mins @ 80%


10 min of Skill Work: Hand Stand Push ups - work for 10 mins on Handstand Holds/Handstands with Abmats/Kipping Handstand Push ups/Headstands/Handstand Walks


WOD: 8 min AMRAP

Overhead Squats (115/75)
Toes to Bar


Row 250m
Pass Throughs
Around the Worlds
spiderman to prayer squat
Band mobility for hamstrings/hips/groin
1 x Rope climb
10 x TTB

Monday, February 25, 2013

WOD: Buy in - SUMO DEADLIFT 3x3x3x3x3
Ensure you are resting about 2 mins in between sets

Then - Rest 3 mins

WOD For time:
Sumo Deadlift High pull (95/65lbs)
High Box Jumps (30/24) - Go higher then normal -  push yourself.

Note: Use CrossFit games standards for box jumps. You must open you hips on top of the box, no exploding off of the box and then opening your hips on the way down.

Warm up:
spiderman to prayer squat both sides
10 x pass throughs
10 x around the worlds
10 x OHS
10 x GHDs
10 x kipping Pullups - try not to use bands - if you do, work on the kip. Work on the kipping pullup
1 x rope climb

Sunday, February 24, 2013


If you missed the "DANIMAL" challenge then today is you chance to make it up. 

Dan's time was 3:53  

Coach Andy received 2nd Place with a time of 4:50!!


Buy in:
15 x Turkish Getups per side (1.5,1.0 pood)


For time:
30 x Burpees over Kettlebell (Lateral Jumps over the KB between each burpee, instead of clapping overhead)
100m sprint
30 x KBS (1.5,1.0 pood)
100m sprint
30 x Goblet Squats
100m sprint

Friday, February 22, 2013

Hero Wod


For time:

Run 2 miles

-Rest 2 minutes-

20x Squat clean 135/95

20x Box jump, 24/20" box

20x Walking lunge steps with 45/35lb plate held overhead

20x Box jump, 24/20" box

20x Squat clean, 135/95

-Rest 2 minutes-

Run 2 miles

If you've got a vest or body armor, wear it. 20/14

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, Based in Vilseck Germany, died on Feb 20, 2011, in Kandahar providence, Afghanistan, from wounds suffered when insurgents attacked his unit with a improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Centurions come out tomorrow and show your support....
It's a Hero Wod, give it all you got....
we will begin around 0900-0930.....
come early, sign in, warm up

**If you are volunteering, please come early so we can assign you a place.
**bring water in a cooler, we will have fruits available!

Thursday, February 21, 2013

Annie, Double Unders

Buy in: Work on Double Unders for 10 mins, no Singles during the Buy In. If you have your Double Unders then do 50 DUs then help a classmate get more proficient.
Class will start with proficiency tips on Double Unders.
50-40-30-20 and 10 rep rounds of:
Double-unders ( Sub is 3/1 Singles)
Ab Mat Sit-ups
Double Under Demo
Abmat Demo
10 x Around the world
10 x Pass Throughs
10 x GHDs
10 x TTB
10 x Push ups
10 x Abmats

Wednesday, February 20, 2013

Buy in - 2 x 5 High Hang Squat Clean

Rest 3 mins


20 x Squats
15 x Wall Balls
15 x Pull-ups

Warm up

Spiderman to Squat both sides
10 x Around the worlds
10 x OHS
10 x Pushups
5 x Strict Pullups
10 x Kipping Pullups work on the kip, try not to use the bands. Scale as neccessary to work on this skill. See video below for tips.

Tuesday, February 19, 2013

CrossFit Open Prep - blast from the past Open WOD 12.3


Workout 12 . 3
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Warm up
5 x Spiderman to Squats
10 x Air Squats
10 x Pass Throughs w/PVC
10 x Around the World w/PVC
10 x Box Jumps to games Standard
10 x TTB
10 x Push Press w/PVC

Thursday, February 14, 2013


Power snatch 75/55
Box Jumps
Thruster 75/55
Chest to bar pull ups (your chest MUST touch the bar!)

Hope has the same format as Fight Gone Bad. 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 Clock does not reset or stop between exercises. On the call of "rotate" the athlete/s must move to the next station immediately for a good score. One point is given for each rep.

Add your score in the comments below.

Don't forget we only have 0930-noon- and 1600 class tomorrow Feb 15...

No classes on MON and TUE.!!  

Wednesday, February 13, 2013

Happy Valentines Day

  • 14x Hang Cleans (115/75)
  • 14x SDHP (1.5-1pood)
  • 14x OH walking Lunges (45/25)
  • 14x Ring Rows
  • 14x Double Unders

** each team member must do 7 reps of each movement, once the team completes the 14 reps you can then move to the next movement. 
** If you do not have a partner you will do the wod at 7 reps. 

Happy Valentines Day from your Centurion CrossFit Fort Hood Coaches. 

Tuesday, February 12, 2013

Early Valentines Treat

10min to Find 3rm OHS


It is a surprise. 

Love Coach April. 

Monday, February 11, 2013

Bring your Running shoes...

20m Amrap
Max Effort Hand Release Push Ups
Run 400m 

**Once you stop/pause/rest on your push ups you're done, you immediately run.
** Keep track of your Push ups.. You want to get as many push ups as possible. so RUN FAST!

RX: chest to ground push ups
Scale:  Knee Push ups. make sure to keep that back straight.

Warm up:
400m run or Row 500m (keep track of your time) 
10x air squats
10x burpee broad jumps
10x box jumps. (work on efficiency) 
10x walking lunges 
10x pass through
roll out and work some hip mobility. 

Don't forget to put your rounds in the comment box below.

Sunday, February 10, 2013

......Insert dirty title here.....

Lindsey Valenzuela

warm up:
run 400 or Row 500 (Keep track of the time it takes you) 
10x med ball cleans
10x front squats with pvc
10x pass through 
use bands for hip mobility. 

Front squats 
70-75-80-85% 1rm. 
rest 1min in between each 

--rest 5-10min--

"Don't drop the ball"
3rft of
400m run (20/14)
10x front squats
15x wall balls (10ft/8ft)
you carry the ball with you the whole time, run with it, front squat with it, and perform wall balls with it. 
** If you drop the ball at anytime, you owe 4 Burpees, then you continue with the wod**

Here are a few tips for the Front Squat:
  • do some air squats for the basic mechanics
  • the bar is in the rack position, elbows as high as possible. (lasers)
  • your upper arms should be parallel to the floor
  • fingertip grip!
  • Pull your hips back and down while keeping weight in heels
  • butt goes below parallel.! no shallow squats
  • when you begin to stand drive those elbows up!
  • stand at full extension. straight up
The wood is installed in the box. Please don't perform wall balls anywhere else but the wood. If we need to we can scatter heats. Look for the Heat board and sign in when you get to the box. 

The bottom sticker is 8ft the top sticker is 10ft. for your rep to count you must hit the sticker!

Don't forget to write your load and wod time in the comments below

Thursday, February 7, 2013

The box is dirty, lets Clean.

Jason Khalipa at the 2012 Games, he just heard they were doing a Tri as Wod 1
CrossFit... training for the unknown

7-10min to find your 1rm Power Clean
(check your wod books or your wod app for your previous weight. if you do not know it start light and work from there. Coaches will be there to help.)

4rounds for time
400m run 
500m row

Warm Up:
10x pass through
10x air squats
10x lunges with pvc over head
Burgener Warm up
get that mobility in!

Wednesday, February 6, 2013

I love a Girl named Isabel.

30x Snatches
RX: (135/95)
B: (115/75)
C: (95/55)

-rest 5min-

150 Double Unders for time. or (600singles).....

Warm up: 
run 400m or row 500m (keep track of your time) 
10x pass through
10x ohs with pvc
10x air squat 
Burgener Warm up!!!!!

^Burgener Warm up^

Don't forget to write you time in the comment section below.!!

Tuesday, February 5, 2013

Pick things up, and Put things down

Don't go this fast, unless your Coach Andy or Coach Greg. 
Warm up:
run 400m  or row 500 (time your run or row)
10x air squat
10x pull ups
10x push ups
10x deadlift with pvc

5-3-2 Deadlift 
75-85-95% of 1rm

7min amrap
5x dead lift
10x toes to bar
B (185/115) knees to elbow
c (135/95) knees to elbow 

Don't forget to write you load for Deadlifts, and your rounds for amrap under the comment section. 

Monday, February 4, 2013

Tabata til You Can't Tabata No More...

For score:
abmat situps
box jumps 24/20
ring dips (band if needed) 
double unders (4:1-- your singles are divided by 4)

For score means. You will keep track of your reps. your LOWEST number in your reps is the number you count. example, 
round 1--10
round 2--10
round 3--10
round 4--10
round 5--8
round 6--9
round 7--8
round 8--9
your score is 8! so try and keep pace 

If you do not know what Tabata is, I’ll explain a little bit about it. Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training. The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.

Post socre in the comment section below.

Sunday, February 3, 2013

The Day After.

Sorry So late Centurions.. Got caught up in the game... Don't know if your team is winning or losing but you better take that aggression out on the barbell.

Warm up:
Run 400m or row (time your run or row)
10x air squats
10x burpee drill
10x pass through
10x deadlift, hang cleans, push jerk with pvc
shoulder and movement mobility. 

5x5 Back squat
55-60-65-70-75% of 1rm

rest 5-10 minutes. 

emotm for 10min 
5x deadlifts
5x hang cleans
5x push jerks
(emotm= every minute on the minute) 

rx 115/75 for all movements
b 75/45
c 45/30

Post Load and Wod time in the comment section below! 

Saturday, February 2, 2013


WOW... WOW...WOW... 

What a Awesome turnout we got today at Foundations. Thank you to everyone who came out and We hope we made it Fun and enjoyable. Looking forward to having you all in our classes! We love feedback good and bad feel free to let us know how we did, remember we are here for YOU! 

Great work Future Crossfitters!

Dead lift progression

bar on those shins!

Kristin, I think this is her 7th foundations class.