Wednesday, July 31, 2013
August 1, 2013 You want me to row HOW far?!
Tuesday, July 30, 2013
July 31 2013 Don't forget to bring your ropes!
How I feel when practicing double unders.... |
Monday, July 29, 2013
July 30, 2013 Countdown
Sunday, July 28, 2013
July 29, 2013 Time to start training for the 2014 Games!
Photo from games.crossfit.com |
Photo from games.crossfit.com |
Friday, July 26, 2013
27 July 2013 Games are Upon Us! But we still WOD
Team Event 7 - 2013 (modified slightly)
Teams of 2 (1 male and 1 female if possible)One male and female will each complete 3 rounds of:
15 foot Rope climb, 2 reps
2 Squat cleans (225 / 135 lbs)
The male athlete will step forward and begin climbing the rope. Once he has completed 2 ascents, he will move to the male barbell and perform 2 squat cleans. He then returns to the rope and begins his second round. After the final squat clean of his third round. Once he finishes, the female team member will step forward and begin the same sequence with the female barbell.
*the rope*
*the squat clean*
**we modified the number of team members, depending on participation the number can change, but same work out will remain**
DONT FORGET THE GAMES ARE BEING STREAMED LIVE ON ESPN3!!! THEY ARE ALSO SHOWING REPLAYS IF YOU MISSED ANY OF THE EVENTS! go to games.crossfit.com to view :)
Thursday, July 25, 2013
July 26, 2013 Finally Friday!
Wednesday, July 24, 2013
July 25, 2013 Holleyman
Photo from crossfit.com |
Tuesday, July 23, 2013
July 24, 2013 Double WOD Wednesday!
Monday, July 22, 2013
July 23, 2013 When I dip, you dip, we dip
Sunday, July 21, 2013
July 22, 2013 Rows, Cleans and burpees? Oh my!
10x push ups
1x rope climb
Friday, July 19, 2013
19 July 2013 - Coach April's Goodbye WOD!
Today we say a bitter sweet goodbye to our very own Coach April Marie Jordan!
Coach April joined Centurion CrossFit Fort Hood as an athlete back in September of 2009. From day one, you could tell she had the drive, desire, and determination to be more than an just a CrossFit athlete! Seeing so much potential in her motivation, our Founder Don Clarkson personally selected her to attend the CrossFit Level 1 Certification in July 2010 and from then the rest is history.
April proceeded to fine tune her skills for months as a committed athlete and then in January 2011 when asked to assume Coaching responsibilities she accepted without reservation. After a year of coaching, it was an easy decision to promote her to Head Coach in 2012.
No athlete or coach to this day since our affiliate's inception as dedicated more of their time and energy as April. As a dedicated Coach, she provided countless volunteer hours and selfless service to Fort Hood Soldiers and their families by demonstrating commitment to CrossFit principles and methodologies. April personally coached well over 1,000 athletes during her tenure as a Centurion Coach and provided a service that most civilians pay well over $150 a month for free. In the spirit of volunteerism, her passion and dedication reflect great credit on Centurion CrossFit Fort Hood, the III Corps and Fort Hood community, and CrossFit Headquarters!
Centurion coaches and athletes will miss you dearly April! Thank you so much for the time and energy that has made Centurion CrossFit Fort Hood the best non-profit all volunteer affiliate in the nation. No matter where you go, you will always have a box to come home to and WOD! You are and will always be a Centurion! And of course will always Be Unstoppable!
In her honor we will do a variant of her favorite WOD!
The "HEAVY BEAR"
30 REPS OF THE BEAR COMPLEX!
135/95
115/75
95/65
Thursday, July 18, 2013
18 July 2013 - Every 30 seconds for 15 mins "Snatch!"
300# Snatch! |
Don't forget
Yoga with Renee this Saturday 0830-0930
and the FREE Nutrition Seminar at 11am.
Wednesday, July 17, 2013
17 July 2013 - Barbara!
Tuesday, July 16, 2013
16 July 2013 - Deadlift - Doubleunders!
Monday, July 15, 2013
15 July 2013 - Muscle Ups / Thrusters
Sunday, July 14, 2013
14 July 2013 - KBS (Heavy) / Box Jumps (High)
Friday, July 12, 2013
Hope
BURPEES
75/55 POUND POWER SNATCH
BOX JUMP, 24''/20" BOX
75/55 POUND THRUSTER
CHEST TO BAR PULL-UPS
***POTLUCK/BBQ TOMORROW AFTER THE WOD! PLEASE BRING FOOD AND DRINKS! SEE YOU ALL THERE*****
Thursday, July 11, 2013
"Barbell Cindy" - 12 July 2013
Wednesday, July 10, 2013
A guy walks into a box.......
Jenn Jones |
**USE 1 Bar for each movement, Change your OWN weights, so after you do your 21 deadlifts change your bar to your ohs weight, then when you are done with your OHS weight, change it back to your Deadlift weight**
Tuesday, July 9, 2013
Wait, Did I read that right?
Really? |
B 95/65
C 45/30
**You need to find a happy medium when picking your weight, If you can do the B weight, but the RX is just to heavy, Maybe pick a weight in between that you can stay efficient at.
**If you have NEVER bench pressed before we will go over it in class.
Have FUN Centurions. and Don't forget if you ordered and paid for shirts or shorts, You NEED to pick them up. Thanks again for your continued support.
Monday, July 8, 2013
"Twenty" July 9th
Pick mobility movements from the posters on the board and perform 3 of them after the wod.
Saturday....... CrossFit for HOPE
Sunday, July 7, 2013
Who has a case of the Mondays?
I think Coach Andy looks unstoppable. |
*reps are done touch and go
*rest as needed between sets, this is NOT a race.
Mr Pitt loves Mondays |
Thursday, July 4, 2013
Happy 4th Centurions
On July 4, 1776, the thirteen colonies claimed their independence from England, an event which eventually led to the formation of the United States. Each year on July 4th, also known as Independence Day, Americans celebrate this historic event.
Conflict between the colonies and England was already a year old when the colonies convened a Continental Congress in Philadelphia in the summer of 1776. In a June 7 session in the Pennsylvania State House (later Independence Hall), Richard Henry Lee of Virginia presented a resolution with the famous words: "Resolved: That these United Colonies are, and of right ought to be, free and independent States, that they are absolved from all allegiance to the British Crown, and that all political connection between them and the State of Great Britain is, and ought to be, totally dissolved."
On July 1, 1776, the Continental Congress reconvened, and on the following day, the Lee Resolution for independence was adopted by 12 of the 13 colonies, New York not voting. Discussions of Jefferson'sDeclaration of Independence resulted in some minor changes, but the spirit of the document was unchanged. The process of revision continued through all of July 3 and into the late afternoon of July 4, when the Declaration was officially adopted. Of the 13 colonies, nine voted in favor of the Declaration, two -- Pennsylvania and South Carolina -- voted No, Delaware was undecided and New York abstained. John Hancock, President of the Continental Congress, signed the Declaration of Independence. It is said that John Hancock's signed his name "with a great flourish" so England's "King George can read that without spectacles!"
Today, the original copy of the Declaration is housed in the National Archives in Washington, D.C., and July 4 has been designated a national holiday to commemorate the day the United States laid down its claim to be a free and independent nation.
Source via military.com
Tuesday, July 2, 2013
Fun times
run 400m
10x toes to bar
1x rope climb
10x air squats
10x ghd
baby elephants length of the floor space
10x burpee warm up
-song tomorrow will be ?- exercise will be Coaches choice.
like a boss |
Mr Farris |
Monday, July 1, 2013
Cleans.....and Everyones favorite.
500m row
Coach B warm up
then with pvc perform the following
10x pass through
10x power cleans
10x front squats
then
10x baby elephants
10x push ups
10x ghd
1x rope climb