Wednesday, July 31, 2013

August 1, 2013 You want me to row HOW far?!

First 1930 (7:30 PM) class is TONIGHT with Sasha!
Remember: Friday classes will be 0930 and 1200, only. All other classes are canceled due to the training holiday.
31 Heroes is Saturday at 10 AM.
Foundations is Saturday at 8:30 AM. The class is FULL, so please email to find out about the next available Foundations class.
500 m row
15 burpees
15 pushups
Burgener Warmup with PVC
15 PVC or 15 lb bar power cleans
25 double unders

Skill Work
Power cleans

EMOTM (Every Minute on the Minute) for 10min
3x power cleans 95/75
10x push ups
-rest 5 min-
Row 2000m for time ALL OUT!

Tuesday, July 30, 2013

July 31 2013 Don't forget to bring your ropes!

Centurions, don't forget, starting TOMORROW Thursday, August 1st, Sasha will be teaching a 1930 (7:30 PM) class on Tuesdays and Thursdays!
Also, due to the training holiday on Friday, August 2nd, only 0930 and 1200 classes will be held.
Then on Saturday, August 3rd, we will be hosting 31 Heroes at 10 AM. Visit to RSVP for the event!

500 m row/400 m run
15 pass throughs
15 front squats
15 burpees
15 push ups
15 pull ups
10 back extensions
25 double unders (75 singles)
How I feel when practicing double unders....
Skill Work
Handstand pushups and progressions
Front Squats (155/105) (135/95) (115/75)
Handstand pushups
50 double unders between rounds

Monday, July 29, 2013

July 30, 2013 Countdown

Centurions, don't forget, starting Thursday, August 1st, Sasha will be teaching a 1930 (7:30 PM) class on Tuesdays and Thursdays!
Also, due to the training holiday on Friday, August 2nd, only 0930 and 1200 classes will be held.
Then on Saturday, August 3rd, we will be hosting 31 Heroes at 10 AM. Visit to RSVP for the event!
Remember to order your t-shirts by the end of the WOD on Saturday!!
500 m row/400 m run
15 pass throughs
15 air squats
15 burpees
15 pull-ups
15 toes to bar
15 box jumps
15 (light) kettlebell swings
Rememeber, in order to swing a kettlebell inside, you MUST have a 35+ lb plate under your kettlebell. NO GHOSTRIDING kettlebells!!
Kettlebell swings (70/53) (53/35) (35/25)
Box Jumps (30/24) (24/20) (20/12)

Sunday, July 28, 2013

July 29, 2013 Time to start training for the 2014 Games!

Photo from
Rich Froning celebrates his third consecutive CrossFit Games title!

Photo from

Sam Briggs takes home the Women's title!

Run 400 m/Row 500 m
15 Air squats
15 burpees
15 pull ups
15 toes to bar
15 wall balls
Warm up on all 3 movements with a PVC or empty barbell
Squat clean
Bench press
Overhead squats
The "Other" CrossFit Total
Three attempts to find your 1 rep maximum of:
Squat Clean
Bench Press
Overhead Squat
"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." -from the CF Journal

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)

For time:
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**


Thursday, July 25, 2013

July 26, 2013 Finally Friday!

Centurions, if you missed out on ordering a new t-shirt, we will be taking pre-orders for another round!

Orders must be placed by the end of 31 Heroes on Saturday August 3rd, and paid for when the order is placed. We accept credit, debit or cash! See a coach to order or with questions!
Did you miss out on the Men's shorts? We need 30 paid pre-orders in order to submit a second order. See a coach to order!
Run 400 m/Row 500m
10 box jumps
10 Toes to Bar
10 pull ups
10 Overhead squats
10 deadlifts (work up to weight for WOD)
Skill Work
 Double unders
(20 seconds work, 10 seconds rest for 8 rounds per exercise)
Deadlifts (185/115) (155/95) (135/75)
Ab mat situps
Double unders

Wednesday, July 24, 2013

July 25, 2013 Holleyman

500 m row/400 m run
10 box jumps
10 burpees
10 pull-ups
10 overhead squats
25 double unders
Photo from
30 rounds for time:
5 wall balls (20/14#)
3 handstand pushups
1 squat clean (225/135) (205/115) (185/95)
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Tuesday, July 23, 2013

July 24, 2013 Double WOD Wednesday!

750 m row
Sampson stretch
10 pass throughs
10 front squats
10 pull-ups
10 burpees
15' Rope Climb
Junk Yard Dawg
Thrusters (135/95) (115/75) (95/65)
Box Jumps (30"/24") (24"/20") (20"/12")
Rest 5 minutes

3 rounds for time
400 m run
10 GHD sit-ups
20 Ring Rows

Monday, July 22, 2013

July 23, 2013 When I dip, you dip, we dip

Row 500 m/ Run 400 m
10 Pass throughs
10 Around the World
10 pull-ups
10 burpees
10 Baby Elephants
10 Wall balls
Skill Work
Overhead squats
20 Minute AMRAP
15 Overhead Squats (95/65) (75/45) (45/30)
15 Toes to Bar
15 Ring Dips
Don't forget upcoming events:
3 August, 10 AM: 31 Heroes WOD 
Visit!/events/490232081071362/ to RSVP and for more information about this WOD.
21 September, 9 AM: Fittest Warrior Competition
Visit to register or sign up at the box to volunteer!

Sunday, July 21, 2013

July 22, 2013 Rows, Cleans and burpees? Oh my!

400 m run/500 m row
Coach B warmup
10 pass throughs
10 OHS
10 Toes to Bar
10x baby elephants
10x push ups
1x rope climb

Skill Work
Hang power cleans
Rowing Technique (Time permitting)


10 Rounds

12 calorie row
12 Hang Power Clean (135/95) (115/75) (95/65)
10 Burpees

Every 3 minutes, a new round starts. You will stop wherever you are in the round and start at the row again.

Great video with rowing technique tips from Jason Khalipa!

Hang Power Clean technique with Miranda Oldroyd

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!




Thursday, July 18, 2013

18 July 2013 - Every 30 seconds for 15 mins "Snatch!"

300# Snatch!
Every 30 seconds for 15minutes
1x Snatch
*Pick a weight you can stay efficient at*

Double Unders 
pull ups
*work on a movement that you are having trouble with, with practice you will get there*

Don't forget 
Yoga with Renee this Saturday 0830-0930
and the FREE Nutrition Seminar at 11am. 

Centurions, This will be my last time posting on the blog,  I just want to say Thank You for everything, for being AMAZING athletes and Making me Proud daily. Keep up the Good work. 

Be Unstoppable. 
-Coach April. 

Wednesday, July 17, 2013

17 July 2013 - Barbara!

Centurions with "Barbra" you must rest exactly 3 minutes between each round, with that being said if you have a watch with a timer bring it. Great work with the Dead lift, double under, HSPU wod!

5rounds for time
20x pull ups
30x push ups
40x sit ups
50x air squats
-rest 3 minutes between rounds-

Tuesday, July 16, 2013

16 July 2013 - Deadlift - Doubleunders!

Tomorrows wod is a surprise, bring your ropes and prepare to lift heavy! 

Monday, July 15, 2013

15 July 2013 - Muscle Ups / Thrusters

Centurions tomorrow after each class we will need to bring some of the equipment back into the box. Thanks so much 

Camille Leblanc-Bazient slow motion muscle ups. 

WOD 1:
Muscle ups
Thrusters (155/105)(135/95)(95/65)
*NO banded muscle ups*

-if you cannot do muscle ups this is your wod-

18x pull ups
9x thrusters
16x pull ups
6x thrusters
12x pull ups
3x thrusters 

---Rest 5 minutes---

WOD 2:
25x ab mat sit ups
25x walking lunges with weight over head (45/25)(35/15)(25/10)

Drink water and DO YOUR MOBILITY!!! 
Don't forget to pick up your shirts or shorts if you have purchased them! 

Sunday, July 14, 2013

14 July 2013 - KBS (Heavy) / Box Jumps (High)

Centurions, Thank you Everyone who came out and participated in HOPE. We had a Great turn out and you all did AMAZING! we had a great time after the wod with all the Good food and Fun times. We will defiantly have to get together more often! 

10 rounds for time
10x Kettlebell swings 
10x Box Jumps 
Kettle bell weight 
Box Height 

Warm Up:
On the White board. 

Friday, July 12, 2013



BOX JUMP, 24''/20" BOX

 Christmas at last years CF for Hope event. Burpees.

"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 call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.

To learn more about Hope and what it cures, visit


Thursday, July 11, 2013

"Barbell Cindy" - 12 July 2013

She is NOT the Cindy you thought you knew!

20 min AMRAP of Barbell Cindy (because you haven't done much barbell stuff this week!)

5x squat cleans 185/115

10x hand release push ups

15x pull ups

400 meter run/500 meter row
10 push-ups
10 pull-ups
10 air squats
mobility with bands two exercises determined by coach
10 med-ball cleans
10 wall-balls
Burgner warmup

Skill - Squat Cleans

Wednesday, July 10, 2013

A guy walks into a box.......

Centurions, Don't forget this Saturday we will be hosting CrossFit for HOPE at 10am. Come out and have some FUN. 
Jenn Jones

EMOTM for 10min
3x Power snatch
*Pick a Heavy Weight, a weight you can stay efficient at. 

Deadlift (225/185)(185/125)(135/95)
Overhead squat (135/95)(115/75)(95/55)

**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?

Something is wrong with the picture above, I don't know exactly what, but something just doesn't seem right? Oh well I'll leave it and let someone else worry about it......WRONG! 

Burpees to be performed during a song of coaches choice. 

5 rounds for time 
500m row
15x Bench Press 

rx 135/95
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

Don't forget this Saturday is HOPE

20min amrap
20x Thrusters
20x pull ups
20x Burpees.
rx: 95/65
B 75/45
C 45/30

Pick mobility movements from the posters on the board and perform 3 of them after the wod.

Saturday....... CrossFit for HOPE

This Saturday July 13th Centurion CrossFit Fort Hood will be hosting CrossFit for HOPE. 
"Hope for Cures"
3 rounds for time of 
Power snatch 75/55
Box jumps
Thrusters 75/55
Chest to Bar Pull Ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of the 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 athletes must move to next station immediately for a good score. One point is given for each rep. 

To read more about CrossFit for HOPE check out the link at CROSSFIT FOR HOPE You can also donate directly from the main site. 

Check out the video. 

CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children's illnesses. Through the efforts of our affiliates and, ultimately, you, the CrossFit community can be a driving force in the fight against children's cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility.

Sunday, July 7, 2013

Who has a case of the Mondays?

Centurions the T-shirts and the Mens shorts are in. If you have pre ordered and paid please come buy and pick up your shirt. I do not know how many extra were ordered to Purchase, I will be putting a list up of what we have after. Don't forget if you need supplements order we are taking orders!

I think Coach Andy looks unstoppable. 

Warm up:
On the white board 

20min to work to the Heaviest set 3x power cleans with 1x rope climb 15ft  in between. 

*reps are done touch and go
*rest as needed between sets, this is NOT a race. 

15min AMRAP
7x Squat Snatch (95/65)(75/45)(45/30)
9x Box Jumps (24/20)

rx: 95/65
B: 75/45
C: 45/30

*HSPU are done rx when NO ab mat is used. 
Mr Pitt loves Mondays

Thursday, July 4, 2013

Happy 4th Centurions


150x reps of "the shake weight"

You all have earned it! 

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."

Lee's words were the impetus for the drafting of a formal Declaration of Independence, although the resolution was not followed up on immediately. On June 11, consideration of the resolution was postponed by a vote of seven colonies to five, with New York abstaining. However, a Committee of Five was appointed to draft a statement presenting to the world the colonies' case for independence. Members of the Committee included John Adams of Massachusetts, Roger Sherman of Connecticut, Benjamin Franklin of Pennsylvania, Robert R. Livingston of New York and Thomas Jefferson of Virginia. The task of drafting the actual document fell on Jefferson.

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

Tuesday, July 2, 2013

Fun times

Warm Up:
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 

Wod #1
12 min amrap 
250m row
15x hand release push ups

rest -5min-

Mr Farris 

work to 3rm Front Squat. 

-Stance = shoulder Width
-Full extension at hips and knees
-Bar “racked” on the shoulders (create a shelf with the shoulders for bar to sit on), hands outside shoulders, loose fingertip grip.
-Elbows high, upper arm parallel to the ground.
-Weight on heels
-Lumbar curve maintained
-Chest up
-Elbows high; arms stay parallel to the ground through out the whole movement
-Butt travels back and down
Bottom of squat is below parallel (hip crease is below the top of the kneecap)
Knees track parallel to feet
Return to full extension at the hips and knees to complete the move
Head position is neutral 

Monday, July 1, 2013

Cleans.....and Everyones favorite.

Warm up
500m row
Coach B warm up
then with pvc perform the following
10x pass through
10x power cleans
10x front squats
10x baby elephants
10x push ups
10x ghd
1x rope climb

10 Rounds for time
10x Power Cleans 
10x Burpee over bar. 

rx 155/105
B 125/75
C 100/55

Centurions, Don't forget the September 21st comp coming up. teams of 4. all male, all female or co ed! 200.00 per team.  We will need volunteers. Please sign up!