Thursday, 1 January 2015

GYM CLOSED. HAPPY NEW YEAR!!!!

Wednesday, 31 December 2014

0530 Class Only!!

Warm Up:
20 Jumping Jacks
High Knees Down and Back
Butt Kicks Down and Back
Walking Lunges Down and Back
Burpee Broad Jump down and back
15 Jump Squats

WOD:

"Barbara"
5 Rounds for Time - Rest 3 minutes between rounds
20 Pull Ups
30 Pushups
40 Situps
50 Air Squats

Keep a running clock. The 3 minutes rest between rounds counts as part of your overall time.

Tuesday, 30 December 2014

0530 Class Only!!

Warm Up:

Row 750m

3 Rounds:

10 Pushups

10 Air Squats

2 Wall Walks

WOD: 

10 Rounds:

12 Burpees

12 Pull-ups

There is a time cut off of 20 min.  If you don’t complete the 10 rounds in that time your rounds are your score.

Monday, 29 December 2014.

0530 Class Only!!

Warm-Up:
30 Jumping Jacks
15 Air Squats
15 PVC Press
15 PVC Thruster
15 Kip Swings
15 Burpees

WOD:
25 min “Superset”

Thruster: work heavy sets of 3 (bar starts on ground and you can squat clean/thruster your first rep)
then
Weighted Pull-up: work sets of 3

Alternate back and forth between movements and rest as needed between sets.

Post WOD Challenge:

Max Rep Consecutive Thrusters (115/75)

Saturday, 27 Dec 2014

Saturday, 27 Dec 2014

Open Gym from 0900-1100

Warm-up
500m row
Banded pass throughs
Banded around the worlds
Banded scarecrow
Banded shoulder stretch
Samson complex stretch
PVC overhead squat

PVC Burgener warm-up with the Coach watching form

WOD
Teams of two complete the following:
50 reps
Hang Power Snatch
Hang Squat Snatch
Overhead Squat
Each person completes one round of the complex until you reach 50 as a team.
One person working at a time and the other can't go until the attempt is successful.
Goal is max load and time.

Friday, 26 Dec 2014

Friday, 26 Dec 2014

Open Gym from 0900-1100

Warm-up

400m Run

Coach's Choice

WOD

For Time:
100 D.U. or 300 Singles
90 Air Squats
80 Ab Mat Sit Ups
70 Walking Lunges
60 Russian Twists 25/15
50 Kettle Bell Swings 2pood/1pood
40 Flutter Kicks
30 Push Ups
20 Goblet Squats 2pood/1pood
10 Burpees

Thursday, 25 Dec 2014

Thursday, 25 Dec 2014

Box Closed
Merry Christmas from your Centurion CrossFit Family!!

Wednesday, 24 Dec 2014

Wednesday, 24 Dec 2014

Only 0530 class

Warm-up
400m Run
then
2 rounds of:
3 Wall Walks
30 Sec Cobra Stretch
30 Pigeon pose each leg
10 High jumps
30 Calf stretch each leg

WOD
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Ab mat Sit-ups

Tuesday, 23 Dec 2014

Warm-up
500m row
High Knees
Butt Kickers
Banded pull-aparts
Banded Scarecrow
Banded Good Mornings
Banded pass-throughs
Banded around the world
Banded Shoulder Stretch
Russian baby maker stretch


WOD
12 Days of Christmas
1 Deadlift (275/185)
2 Muscle-ups
3 DB Thrusters (35/20)
4 Pistols (Each leg)
5 KBS (70/53)
6 Burpees
7 Pull-ups
8 DB Lunges (35/20)
9 Push-ups
10 Box Jumps (20)
11 One Arm DB Snatch (35/20)
12 Turkish Get-ups

Go through like the song (1; 2,1; 3,2,1,;… and so on until you get through the 12 days)

Monday 22, Dec 2014

Warm-up
500m row
Butt Kickers
High Knees
Broad Jump
Bear Crawl
Walking Spiderman
Inchworm w/ Pushup
Samson Stretch
Banded Front Rack Stretch

WOD
For Time
Each set must be performed unbroken
Deadlift 4x15
Rest 2 min
Floor Press 5x3
Rest 2 min
Front Squat 3x10

This week's Holiday Schedule:

22-23 Dec = 0530 and 1030 classes

24 Dec = 0530 class

25 Dec = Box Closed (Enjoy your Christmas!)

26-27 Dec = 0900-1100 Open Gym (suggested WOD will be posted) 

Saturday, 20 DEC 2014

Warm Up

Coach's Choice

WOD

With a parter complete

300 Double Unders

**You can only be doing double unders while your partner holds a plate overhead (45/35)

then

Accumulate 50 Hang Power Cleans and 50 Hang Squat Cleans (mix however you want)

**You can only be doing cleans while your partner is holding a wall sit

then

Run 400 meters together

Friday, 19 DEC 2014

Warm up

400m Run/500m Row
Pass Thrus
Around-the-worlds
10 kips
10 push ups
10 butterfly situps
10 air squats

WOD

21-15-9

Hang Power Snatch (95/65)

Burpees

Post: 2×10 Barbell Row

Thursday, 18 DEC 2014

Warm up
400m Run/500m Row
Pass Thrus
Around-the-worlds
10 kips
10 push ups
10 butterfly sit-ups
10 air squats

WOD

In any order and resting between each complete

10 Kneeling Jump Ups (add weight to find a max if you want)

3 Attempts at Max Rep Double Unders

750 Meter Row Sprint

5-10 Rope Climbs

60 Second L-Sit

25 True Back Extensions

Watch video below for Kneeling Jump Ups instructions

Wednesday, 17 DEC 2014

Warm up
400m Run/500m Row
Pass Thrus
Around-the-worlds
10 kips
10 push ups
10 butterfly sit-ups
10 air squats

WOD

3 Rounds of:

15 Toes to Bar

18 Thrusters (95/65)

Tuesday, 16 DEC 2014

Warm up

400m Run/500m Row

10 Pass Thrus

10 Around-the-worlds

10 Air Squats

10 PVC Cleans

WOD

Every 2 minutes, For max loads:

Power Clean

3-3-3-3-2-2-2-2-1-1-1-1

Monday, 15 December 2014

15 December is the deadline for Hoodies orders!!

WOD

8 rounds, 2 minutes on and 2 minutes off

6 Pull-ups

12 Push Press (75/55)

18 Squats

Score is total number of rounds. Start each 2 minute interval where you left off the previous interval

Saturday, 13 December 2014

Coach Lisa's going away WOD will be at 10:30. Foundations will be at 0900. 

Friday 12 December 2014

Workout of the Day

EMOM 16 min

Odd: 12 Shoulder to Overhead (135/95)

Even: 12 Toes to Bar

Thursday 11 December 2014

Workout of the Day

AMRAP 20 min

5 Deadlift

10 Pull ups

5 Dumbell Thrusters

10 Burpees

-You choose the weight for the Deadlift and Thruster-

Wednesday 10 December 2014

Order a sweatshirt!

Warmup

Coach's choice

Workout of the Day

Overhead Squat

3-3-3

then

Front Squat

3-3-3

then

Back Squat

3-3-3

Tuesday 9 December 2014

Sign up for a sweatshirt! They're $30 when pre ordered by December 15th by signing up on the clipboard at the box, and paying a coach. $35 if ordered afterwards. There will not be many extras- it will be first come first serve.

Coach Lisa's going away wod will be this Saturday at 1030 following foundations. It will be "the chief."

Warmup

500m row

10 around the world

10 pass throughs

10 burpees

10 PVC cleans

10 PVC jerks 

Burgener warmup 

Work up to clean and jerk weight 

Workout of the Day

“Grace”

30 reps for time:

Clean and Jerk (135 lbs)

Monday 8 December 2014

WARMUP

Run 400m/row 500m 

Around the world

Pass through 

10 air squats

10 lunges

20 double unders

WOD

2 Rounds

25 HSPU
50 Box Jump (24/20)
75 Squats
100 Double Unders

Saturday, 6 December 2014

Warmup

Coach's choice

WOD

With a partner, 1 person working at a time (use the same bar)

Complete 60 reps of:

Power Clean to Front rack lunge left to front rack lunge right to Thruster (135/95)

Friday 5 December 2014

Warmup
500m Row or Coach's choice

WOD
In Groups of 3
Row 9K
1 person rows at a time
Each time you are "resting" do 20 Hip Extensions and 30 sec FLR on Rings

Thursday, 4 December 2014

Warm up
400m Run/500m Row
Pass Thrus
Around-the-worlds
10 PVC Hang Cleans
Burgener Warm up

WOD

21-15-9
Hang Power Cleans (135/95#)
KBS (70/53#)

Wednesday, 3 December 2014

Warm up

400m Run/500m Row
Pass Thrus
Around-the-worlds
10 kips
10 push ups
10 butterfly situps
10 air squats

WOD

"Tabata Something Else"
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats

Tuesday, 2 December 2014

WOD

1) 1 and 1/4 Front Squat
Work Heavy sets of 3 reps for 20 minutes

2) 3 Press to 3 Push Press
Work heavy sets for 12 minutes

Warm-up
400m Run/500m Row
Pass Thrus
Around-the-worlds
10 Air squats
10 presses (PVC)

Monday, 1 December 2014

Warm-up

400m Run/500m Row
Pass Thrus
Around the Worlds
Burgener Warm up

WOD

1) Hang Power Snatch
-For 10 mins work sets of 1-2 reps at a moderate to heavy load.
Focus is on technique over load

2) AMRAP 8 Mins
3 Hang Power Snatch (135/95#)
9 Wall Ball Shots (10/9) (20/14#)

New Policy Effective 01 December 2014: No Kids Allowed at CrossFit

Centurions, Due to circumstances out of our control kids will no longer be allowed at CrossFit Classes. This has impacted both Athletes and Coaches.  As a result, 0900 class will no longer be available until further notice.  This change takes effect on 01 December 2014 and will remain in effect until further notice. I apologize in advance for this inconvenience. 

Saturday, November 29

Open gym again! 0900-1100

Do skill, strength, or anything else you want to do. 

Or do the originally scheduled wod:

3 Rounds

30 swings (53/35)
30 box jump (24/20)

Friday, 28 November 2014

Open Gym 0900-1100 (you can do anything you want)

Originally scheduled Workout of the Day

50 Pull ups For Time

then

Max Weight Overhead Walking Lunge 50′

then

25 Deficit Push Ups for Time

then

Max Tire Flip in 90 sec

then

Max Cal or Rower or Airdyne in 2 min

then

Max Weight on the following complex:

Deadlift, Power Clean, Hang Power Clean

 

Complete the tasks in any order and rest as needed between each effort.

Happy Thanksgiving!

No classes. 

Wednesday, 26 November 2014

Warmup

400m run

20 double unders

10 leg swings

10 lunges

10 air squats

10 around the world

10 pass through

10 PVC OHS

10 kip swings

Workout of the Day

1/2 of “Bull”

200 Double Unders

50 OHS (135/95)

50 Pull Ups

Run 1 mile

-This workout as rx’d is 2 Rounds.  It’s no joke and one great hero WOD honoring a soldier that gave his life for our country.

Tuesday, 24 November 2014

Warmup 

500m row

10 pass through

10 around the world 

10 Front squats (PVC)

10 Push Press (PVC)

10 thrusters (PVC)

burgener warmup

Workout of the Day

21-15-9

Thruster (115/75)

Power Clean

Monday, 24 November 2014

 

 

Warmup

500m row

10 Around the world

10 Pass Through

Butt kicks

High Knees

10 Burpees

10 Kip Swings

Deadlift increasing weight

 

Workout of the Day
2 people share a bar

Deadlift 405/265 x 2
Bar Muscle Up x 2

Deadlift 365/225 x 4
Bar Muslce Up x 4

Deadlift 335/205 x 6
MU x 6

Deadlift 315/195 x 8
MU x 8

Deadlift 275/185 x 10
MU x 10

-One person does the round, then the other. Strip the bar as a team and back to partner one. If you can’t do bar muscle ups sub to rings or CTB pull-ups

Learn the Bar Muscle Up!

 

Saturday 22 November 2014

 Warm up:

Run 400m/row 500m

10 Leg swings (front/back, side to side)

15 push ups

20 lunges

25 jumping jacks

20 lunges

15 pushups

10 leg swings

Wod

With a partner and one person working at a time complete:

2 Rounds

70 Squats

60 Pull-ups

50 Wall Balls

40 Sit-ups

30 Burpees

Run 400 meters

Friday 21 November 2014

All classes...Lisa will be coaching 0900, so if she isn't there, she is simply running late, go ahead with your warm up

Warm up:

4 sets of gym sprints (down and back; rest between each)

10 around the worlds (pvc)

10 pass throughs (pvc)

10 front squats (pvc)

10 jerks (pvc)

5 inch worms

Bergener as a class

Wod

Death by clean & jerks (135/95)(105/75)(95/65)

-you continue to add one more rep each minute until failure (0-1:00 1 rep, 1:00-2:00 2 reps....)

Thursday 20 November 2014

All classes today

Warm up:

500 m row/400m run
2rnds: 10 goblet squats
10 pushups
10 Kb swings
10 hollow rocks


WOD
100 Double unders
5 hand stand push ups
10 dead lifts (275/185)(225/155)(185/135)
15 box jumps (30/24)(24/20)
20 knees to elbow
25 wall ball (20/14#)(10'/8')
30 kettle bell snatch (53/35- 15 each arm)
25 wall ball
20 knees to elbow
15 box jump
10 dead lifts
5 hand stand push ups
100 double unders

Wednesday 19 November

0900 will be at 0830...all classes today

Warm up:

Run 400m/row 500m

10 pass throughs

10 around the world

10 front squats (with pvc)

10 Ohs (with pvc)

10 Kb swings

10 goblet squats (with Kb)
10 inch worms

WOD

Heavy Sets Every 2 Minutes for 20 Minutes of:

Hang Power Clean to Hang Squat Clean to Front Squat

Tuesday 18 November

Don't forget to pick up your centurion shirts

Warm up:

400m run/500m row

5 burpees

10 pushups

15 jumping squats

20 jumping backs

15 jumping squats

10 pushups

5 burpees

WOD

1) EMOM 16 Minutes

Odd- 15/12 Calorie Row (or 45 seconds….whatever comes first)

Even- 10 Handstand Push-ups

2) EMOM 16 Minutes

Odd- 50 Double Unders

Even-10 Chest to Bar Pull-ups

Monday 17 November

Thanks for a great turnout & event at our lumberjack 20 on Saturday!

 * Reminder- shirts are in and should be available for pick up Tuesday (Monday for later classes)

Warm up:

Row 500m

10 Leg swings (each leg & forward/back)

10 burpees

10 inch worms

10 pass throughs

10 around the world

Bergener warm up (as a class)

WOD

20 Power Snatch (115/75) (95/65)(75/45)

Run 800 Meters

20 Power Snatch

Saturday 15 November 2014

**Remember we will have a potluck after today's WOD.  Please bring a dish to share.**

 

“Lumberjack 20“
20 Deadlifts, 275/190
Run 400m
20 KB swings, 2/1.5
Run 400m
20 Overhead Squats, 115/80
Run 400m
20 Burpees
Run 400m
20 Pullups, Chest to Bar
Run 400m
20 Box jumps, 24″/20″
  Run 400m
20 DB Squat Cleans, 45/30 each hand
Run 400m


On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

 

 

 

Friday 14 Novmber 2014

**Don't forget about the "Lumberjack 20" event this Saturday at 10 AM.  We will have a potluck following the WOD, please bring a dish to share.**

 

Warm Up

400M Run/500M Row

10 baby elephants

10 pull-ups

10 jump squats

Sampson Stretch

Double Under Practice

 

 

Workout of the Day
2k Meter Row

Post:

3 Rounds

1 min at each station

-Sit up style of your choice

-DB Push Press (45/25)

-Double Under

 



Thursday 13 November 2014

**Don't forget about the "Lumberjack 20" event this Saturday at 10 AM.  We will have a potluck following the WOD, please bring a dish to share.**

Warm Up

400M Run/500M Row

2 Rounds Cindy not for time:

5 Pull-ups

10 pushups

15 air squats

 

 

Workout of the Day
3 Rounds NOT for Time

12 Ring Dips
6 Back Squat (you choose the loading)
3 Rope Climb

 



Wednesday 12 November 2014

** Reminder 0900 will begin at 0830 today!**

 

Warm Up

400M Run/500 M Row

10 Pass Throughs

10 Around the World

10 PVC Overhead Squat

Leg Swing Circuit (front/back, side to side- 10 each leg)

walking lunges down and back

10 pull-ups

 

 

 

Workout of the Day
21-15-9

Push Jerk (135/95)
Box Jump (30/24)

Rest 3 min

21-15-9

Swing (70/53)
Knees to Elbow

Rest 3 min

21-15-9

OHS (45/35)
Burpee

There will be a 6 min cap on each couplet so hustle up!!

 

 

Tuesday 11 November 2014

** No classes today in honor of Veteran's Day!**

 

Thank you Veterans!

 

 

 

 

 

Monday 10 November 2014

**No Classes today or Tuesday. Gym is closed for Veteran's Day 4 day weekend.**

 

 

Don't forget about our Lumberjack 20 WOD and Potluck event Saturday at 10 AM. Please RSVP to the Facebook event with what dish you are bringing.

 

 

 

Saturday 8 November 2014

Warm up:

500 m row/400 m run

20 double unders

10 air squats 

10 pull ups

Burgener warm up

WOD

With a partner, both people working at the same time, accumulate in any order, fashion and rep partitioning:

2 miles of running 

200 double unders

150 wall ball shots (20/14) (10'/9')

100 pull ups

50 Hang Power snatches (115/75)(95/55)(75/35)

Friday 7 November 2014

Warm up:

400 m run/500 m row

10 kip swings

10 toes to bar/knees to elbows

10 air squats

10 burpees

WOD:

400 m row

40 toes to bar

40 thrusters (75/55) (65/45)(45/30)

40 burpees

Thursday 6 November

Warm up:

400 m run/500 m row

10 leg swings each leg

10 lunges each leg

Over the wire/under the wire 

WOD:

20 minute AMRAP

Run 400 m

Rest what you run

**if raining, coach may opt for 400 m rowing instead of running

Finisher:

10 minutes to work heavy sets of lunges with bar on your back (6 lunges per leg)

Wednesday 5 November 2014

5 years ago, Fort Hood soldiers and civilians were attacked on post. 13 people were killed and 43 others were wounded in the attack. 

On 15 November, we will be hosting Lumberjack 20, the memorial WOD for those killed and wounded. Please join us in honoring the victims of this tragedy. 

**Reminder 0900 will be at 0830**

Warm up:

500 m row/400 m run

15 leg swings each leg

10 goblet squats with kettlebell

10 kip swings

10 GHD sit ups (to parallel if you're new to GHDs)

10 box jumps

WOD

3 Rounds of:

30 Swings (53/35) (35/25)

30 Sit-ups

30 Box Jumps (20′′)

Tuesday 4 November 2014

Election Day! Don't forget to vote!

Centurions, on 15 November we will be hosting Lumberjack 20 to honor the victims of the shooting rampage on Fort Hood on 5 November 2009. Check out this post for details. We will also be hosting a potluck social. 

Warm up:

400 m run/500 m row

10 around the worlds

10 pass throughs

10 Sampson stretch (5 second hold during the twist)

10 kip swings

10 OHS with naked bar or PVC

20 double unders

WOD

4 Rounds of

Max rep Overhead Squat: 

Round 1 (225/155) (205/135)(185/115)

Round 2 (205/135) (185/115) (155/105)

Round 3 (185/115) (155/105) (135/95)

Round 4 (155/105) (135/95) (115/85)

**Whatever weight you choose to start at, you should lower the weight each consecutive round. 

Rest 10-30 Seconds

Max Rep Strict Pull-up (scale to banded or ring rows)

Rest 10-30 Seconds

Max Rep Double Unders Unbroken (you get 1 shot each round-- once you miss, your round ends)

Rest as needed between rounds (3-5 minutes)

Score is total repetitions 

Monday 3 November 2014: "The Chief"

Warm up:

500m row/400m run

3 rounds:

12 lunges (6 each leg)

15 kettlebell swings

50 double unders

WOD:

"The Chief"

5 cycles (1 min rest between cycles)

Max rounds in 3 minutes of:

3 Power cleans (135/95)(115/75)(95/55)

6 Push ups

9 squats

Pic & WOD explanation from crossfit.com

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.