Sunday, June 30, 2013

Something a little bit different.

Warm Up:
Burgener Warm Up!!
10x air squats
10x toes to bar
10x dips off the ghd machine
10x box jumps
stretch stretch stretch

10 minutes 
3 position snatch 
From the floor......then above the knee......then high hang
*work technique to heavy set*

10-8-6-4-2 Muscle ups
50-40-30-20-10 wall balls (20/14)

**IF you cannot do muscle ups this will be your wod 

25-20-25-20-5 pull ups
50-40-30-20-10 wall balls (20/14)

Thursday, June 27, 2013


Centurions, This Saturday June 29 our very own Nooner Roger Miranda will be holding a Mobility clinic! He will go over theory, why we should mobilize, the importance of it, etc! Learn how to stretch, smash, roll and get your body ready for Wods. This is going to be a excellent clinic to attend. it is always important to mobilize your body.

When: Saturday June 29th
Where Centurion CrossFit Ft. Hood
Time: 0830-10am 

Friday June 28th Wod.
Warm up
Junk Yard dog!!!
1x rope climb, (yes ROPE CLIMB)
10x tuck jumps
10x Chest to Bar pull ups
baby elephants (length of the floor space)
Row 750m

12min amrap
15x Lunge steps with 95/75 bar in the Front rack position
15x burpees

Wednesday, June 26, 2013

"Active recovery. Kind of"

Warm Up
Did you all pick a song?
10x air squats
10x ohs
10x pass through
10x ghd
10x sdhp with pvc
10x heel to hand ground stretches (5 each leg)

where are my "Nooners" at! 
20minutes to go as heavy as possible 
1x Power clean then 1x squat clean
(Touch and Go) 
You do one power clean then immediately do one squat clean

500m x 8
1:1 work to rest ratio. 

Active recovery day. Take care of those hands! 

Tuesday, June 25, 2013

Wednesday 6/26 wod.

Centurions, how are the hands? 

Warm up
to be done as a group
baby elephants, length of the floor space
high knees down
butt kicks back
10x air squats
the following movements should be done with pvc
10x front squats
10x power cleans
10x ohs
10x snatch balance

Front Squats (no rack)
Hand release push ups

rx 135/95
b 115/75
c 95/65

*0530 will do the 10 rds for time the rest of the classes did today. I made a mistake and mixed up the wods, apologies.

Tuesday Wod June 25th

Warm up
750m row
10x pass through
10x ohs with pvc
10x back squat with pvc
10x ghd
10x wall balls
10x baby elephants
15sec dead hang from the pull up bar
hip mobility.

10 rounds for time
10x pull ups
10x box jumps 24/20

Sunday, June 23, 2013

snatch....balance......double unders

Warm up to be done as a group
-Burgener Warm Up
-These movements should be used with PVC
   10x pass through
   10x ohs
   10x back squat
10x pull ups
10x ghd

you have 20minutes to find a Heavy Snatch Balance
use the rack.

3 rounds for time
10x ohs (no rack)
50x double unders
rx: 135/95
B: 115/75
C: 95/55

  1. be sure to watch the video that covers the snatch balance
  2. if you need to put a order in for supplements, please do so
  3. don't forget your ropes

Thursday, June 20, 2013

Cleans... Cleans... and toes to bar.

Warm up
Burgener Warm up
10x pass through
10x ohs
10x front squats with pvc
10x burpees
10x wall balls 
run 400m

Power Clean
You are going for your 1RM. rest between each set. add weight each time. 

7min Amrap:
7x Hang Power Cleans 
7x toes to bar

rx 115/75
b 75/45
C 45/30

**Don't forget to put your order in for Supplements! 
**The T-Shirts and Shorts should be here the weekend of the 4th. 
**Thank you for your continued support. You are what makes out box AWESOME!! 

Wednesday, June 19, 2013

Goodbye Coach Greg

One of our 0530 coaches Greg will be leaving us, 
Due to his new job schedule he will not have time to coach, BUT he will still help out the box when he can and coach when he can. Thanks for all of your Superman powers and coaching some badass athletes,  you have brought Great vibes to the Box, Congrats on the new job Superman, I mean Greg..... 

Warm Up:
to be done as a group not on your own
500 meter row or 400 m Run
10 Pass Through
10 OHS
10 TTB
10 Wall Walks
Group warmup To the song "Roxanne" at which time the whole class does a burpee no matter where they are in the warmup. when you hear Sting say "Roxanne" you better drop and do your burpee. fyi its 34 burpees.... LOL

3 person team executes the following tasks (only one athlete works at a time) 
Buy In 600m sled push 4 plates Men / 2 plates Ladies
-100x toes to bar
-100x box step ups with (45/25# plate) (20/18" box)
-100x OHS (75/45)
-100x Deadlifts (185/105)
Cash out 300x Double-unders

**600m is the WHOLE median outside. as in ALL THE WAY AROUND THE GRASS! 

Tuesday, June 18, 2013

Bring on the Heavy!

Great work Centurions I felt the earth shake with all the dancing from the PRs.!! CrossFit Total is always fun and its a great way to see where you are at. Keep up the Good Work! Now lets get to the Heavy.

Warm up
Burgener Warm up
10x ohs with pvc
row 500m 
10x toes to bar
10x burpees
10x pull ups
row 750m
hip and shoulder stretch!!

20 min AMRAP
3x Muscle Ups
4x Power Cleans
3x Front Squats

RX: 225/135
C: 135/95

If you Can Not do a Muscle Up, you will do..... 
3x pull ups + 3x ring dips= 1x muscle up, 
so your wod will look like this:
9x pull ups
9x ring dips
4x power cleans
3x front squats

Monday, June 17, 2013

CrossFit Total.

-Back Squat
-Shoulder Press
You have 3 attempts and 3 attempts only for each lift! 
Please read below.

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

**You can warm up BUT once you start your first rep You Have to stay at that weight. 
**with the CrossFit total you will most likely pr, when you do you MUST do this dance.. This is Mandatory for all classes! 

Sunday, June 16, 2013

Monday June 17th

I suffer from this 

Warm Up
10x air squats
10x pass through with pvc.
10x baby elephants
10x pull ups
10x toes to bar
row 500 *write your time on the board

wall balls
20x wall balls (20/14)(10ft/9ft)
20x Box jumps (24/20")

** we can now accept debit master card for orders. we have already put the shipment in for the shirts. if you have not paid, please do so. 
** If there is enough time after the wod we would like to clean the box. sweep, straighten up. If you have something in Lost in Found please take it home, if Not we will donate it. 
**Thanks for your continued support in making our box awesome!

Friday, June 14, 2013

Saturday wod

Sorry so late centurions 

The 100's
Each member of a 4 person team must complete the following 
30x wall balls 10ft target 20/14#
30x chest to bar pull ups 
30x alt pistols 
30x 1 arm kb snatches 70/50#

Once first team member finishes the 30x wall balls the next member may begin. Just like at regionals.

Wod begins at 10am. Be there early for demonstration...

DON'T FORGET YOGA WITH RENEE 0830-0930!!! Get your stretch on 

Thursday, June 13, 2013

Its Friday.!

warm up
here is the link for the Burgener warm up
Burgener Warm Up
10x baby elephants
10x ghd
10x toes to bar
stretch those hips and shoulders.

15 minutes to work a skill... pull ups, box jumps, rope climb, muscle ups..... 

3 rounds for time
15x Hang Power Cleans
15x Burpees 

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

Wednesday, June 12, 2013

Thursday June 13th 2013

Warm up
pull ups
push ups
baby elephants 
toes to bar.
with pvc perform the following movements
front squats
push press

Trusters 95/65
Pull ups

Lets Go and Get those Prs
Check your wod journals and see your old times! 
**DON'T FORGET TO LOG ALL OF YOUR WORKOUTS, this is very important to see progress.
**Stretch after the WOD! 

Tuesday, June 11, 2013

One of the Originals......

Warm up:
run 400m 
15x air squats
15x burpees
15x pass through
15x pull ups
15x GHD
partner up and do Junk yard dog 

15min to establish your 3rep max Over Head Squat
**Do not start this on your own**

--5min rest--

The Original "Annie" 
Ab mat sit ups
Double unders 

**If you can not do double unders, every attempt at a double under will count.
**Bring your ropes!

Annie was introduced to Greg Glassman and CrossFit in 2004 and became a trainer shortly thereafter at the original CrossFit Santa Cruz. Today she is the co-owner and founder of CrossFit Santa Cruz Central, located just 200 meters down the street from the original CrossFit gym. Annie competed in her first CrossFit games in 2009, as a member of CrossFit Santa Cruz Central’s team. In 2011, she competed at the Games as an individual finishing 9th in the world. She made it to the Games again in 2012, finishing 23rd in the world.For Annie, however, the true joy of CrossFit comes from the community. She views that her success to date is a result of the amazing outpouring of support and love, not just from family and friends, but from CrossFitters all over the world. Though she loves the competition, she loves working with all levels of athletes far more, from the very beginner to the elite. The most important thing for her is to help individuals attain a fitness level that allows them to live life to the fullest, while welcoming them into her family at CrossFit Santa Cruz Central and the CrossFit family as a whole. Annie is also a married mother of two, an avid surfer, and a long time resident of Santa Cruz.

Monday, June 10, 2013

Squats and Burpees.

Rich likes the Wod....
Warm Up:
10x air squats
10x push ups
10x box jumps
10x pull ups
10x toes to bar
10x baby elephants

For time
Goblet Squats (1-1.5pd)

**Don't forget if you have money for supplements, shorts, t shirts etc. please pay your trainer!
**Write your name and time down on the white board.
**come early and stay after to cheer everyone on!

Sunday, June 9, 2013

I hear theres a Lady named "Cindy" who likes to "Clean"

Warm up
stretch those hips and shoulders!
10x air squats
10x burpees
run 400m 
10x GHD
10x back ext
10x pull ups

Wod 1
EMOTM for 10minutes
3x Power Cleans
RX 205/135
B: 150/115
C: 135/95
**If you are New, you will do a 5min emotm at a lighter weight. 

rest 5 minutes 

Wod 2
15min Amrap 
3/4 "Cindy"
5x pull ups
10x push ups
15x air squats 

Don't forget to stretch!!
**please put your order in for supplements, shorts, shirts. etc..... 
**July foundations is closed. the next one has not been determined yet. 

Friday, June 7, 2013

Lets get some Team names going.

Katie Hogan gets after the sled push!


Warm up: 
10x air squats
10x inch worms with push up in between 
10x GHD
10x box jumps
1x rope climb
Run 200m forward
run 200m backward
row 750

I never saw a wild thing 

sorry for itself. 
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
David Herbert Lawrence

teams of 4
50 meter sled push (down and back each member)
500 m row - Once all athletes complete the sled push the first team member can begin the row
30 Kettlebell Swings (53/35)
30 Box Jumps (24/20)
400 meter sprint

Once the last athlete on the team finishes the WOD the time stops

Thursday, June 6, 2013

Wod for Friday June 7th

Warm up:
10x pull ups
10x ab mat sit ups
10x push ups
10x burpees
1x rope climbs
row 500m 
barefoot Arnold
For Time
21x Dead lifts
42x Double unders
15x Dead lifts
30x Double unders
9x Dead lifts
18x Double unders

rx: 225/135
b:  195/115
C  135/95

Wednesday, June 5, 2013

Thursday May 6th

Great job Centurions with those Snatches... Crazy hard right... As a Coach I know I have some major work to do... Goats anyone. 

Warm up
10x push ups
10x hollow rockers
10x pull ups
10x box jumps
1x rope climb
stretch those shoulders and hips!

10min to work hspu.
strick, kip, wall walks, handstand holds.

21x ab mat situps
42x air squats. 

**scale to pike push ups if you can not do hspu
**also, you can set up the bands on the pull up rig to assist with hspu. you will need a partner for this.

Tuesday, June 4, 2013

Theres a new Couple at the box!

Centurion asked and NutriForce said YES!!!

We are happy to announce that Centurion CrossFit Fort Hood will be selling NutriForce at the Box. You can now just order the protein and supplements of your choice from the box. You won't have to pay ordering fees, or wait 5-7 days for your order. We will have some on hand so if you run out, we will have some for you! 
Here is some info about NutriForce <---Just click the name for the link 

About the brandnutriforce-logo

NutriForce Sports is the first and only complete fitness nutritional supplement line developed specifically for the fitness athlete based on bringing science to the forefront of helping athletes reach maximum performance.
Each and every product was developed by our in-house formulation team in conjunction with some of the top crossfit athletes in the world and perfected through countless pilot batches and product development trials. NutriForce Sports delivers pure nutrition, at precise doses, and in effective formulations.

Why We Are Better

  • NFS products are developed and manufactured in Nutri-Force's cGMP certified and FDA audited 235,000 square foot facility.
  • NFS products are free of artificial sweeteners and colorants.
  • The NFS line is made of results-oriented products based on science and designed to work with your body, not create an illusion of effect alone.
  • Our complete, in-house lab ensures that what is on the label is on the product, every time.
  • NFS's facility is cGMP certified and guarantees that our products are the best in the industry.
  • NFS products are designed by scientists and expert formulators, along with the world's leading fitness athletes, to deliver unprecedented results.
  • cGMP Certified, NSF Certified, No Artificial Sweeteners or Colors, and Guaranteed.

Our Current Products

  • Pre-Workout
  • Non-Stim Pre-Workout
  • Post-Workout
  • Recovery Amino Product
  • Multi-Pak (Vit D, 4x Strength Omega, Advanced Minerals Matrix)
  • Protein
  • 4x Strength Pure Omega
  • Glutamine Powder
  • Creatine Powder
  • Beta Alanine Powder
  • Multi-Nutrient

NutriForce Sports Team

Driving NutriForce Sports is a team of 460 professionals dedicated to designing, developing and manufacturing the world's best supplements. That group includes PhDs, biochemists, nutritionists, formulators, and holders of countless advanced degrees. Along with our core team, NFS is proud of its partnerships with RhinoCo, and some of the best fitness athletes in the world, including Annie Thorisdottir.
Our mission is to continue to develop innovative new products designed to take our athletes to new levels of physical fitness and performance. NutriForce Sports is committed to helping athletes all over the world redefine the limits of physical fitness.

Carnosyn beta Alanine 320gm     $35.00
Creatine 300gm     $15.00
Glutamine 300gm     $25.00
Natural Amino 30servings, Fruit punch, Grape, Watermelon     $35.00
Nutri Whey 2# bag Chocolate, Vanilla     $40.00
omega fort 4x omega 30 softgels     $35.00
Prewod 28servings Fruit punch, grape, watermelon    $35.00 
Wod Pack vitamin pack 30servings    $40.00
Nutrisports intro pack      $260.00

Isabels squatting sister Sally

Check your Ego at the Door.... 

Lindsey snatches 200# 

warm up
Burgener Warm up with pvc (don't know what that is? Google it!)
10x air squats
10x burpees
10x ghd
10x box jumps
row 750
1x rope climb

30x (Squat) Snatches for time!

rx 135/95
b:  115/75
C: 95/55
 **If needed scale down to naked bar. 


Our New Water dispenser will be delivered tomorrow! 

Monday, June 3, 2013

Yes we are running

Warm up
2rounds of (not for time)
10x air squats
10x ghd
10x pull ups
10x burpees
10x toes to bar
1 rope climb
20x double unders

after the 2 rounds are done
row 500m

Run 1 mile 
rest 5 minutes
Run 1 mile

**Keep track of your times for each mile! 
**use the 800m route 2xs OR
**run the 400m 4xs

Sunday, June 2, 2013

A case of the Mondays.

Centurions, here we go a start to a new week.

warm up
1x rope climb
run 200m forward
run 200m backward
10x air squats
10x thrusters with pvc
10x pull ups
10x ghd
hip and shoulder mobility

20min AMRAP
10x push press 
15x kbs 
20x ab mat sit ups. 

rx: (95/75)
b: (75/55)
c: (45/30)

kb: (1.5/1pood)
b: (1pd-25)
c: (25/10#metal plate) 

New CrossFitters!

Hey Centurions! Just a reminder we have several new athletes (roughly 26 total) joining our classes this week! So that means do your best to be a good WOD neighbor, of course more "heats" so first come first serve, and most importantly patience. Remember we all had to start somewhere with CrossFit so I'd ask everyone to take time to introduce yourself to our new athletes and make them feel at home in our "cozy box."