Wednesday, December 31, 2014

Thursday, 1 January 2015

GYM CLOSED. HAPPY NEW YEAR!!!!

Tuesday, December 30, 2014

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.

Monday, December 29, 2014

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.

Sunday, December 28, 2014

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)






Friday, December 26, 2014

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.


Thursday, December 25, 2014

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

Wednesday, December 24, 2014

Thursday, 25 Dec 2014

Thursday, 25 Dec 2014

Box Closed
Merry Christmas from your Centurion CrossFit Family!!


Tuesday, December 23, 2014

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





Monday, December 22, 2014

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)


Sunday, December 21, 2014

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) 

Friday, December 19, 2014

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


Thursday, December 18, 2014

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


Wednesday, December 17, 2014

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




Tuesday, December 16, 2014

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)


Monday, December 15, 2014

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




Sunday, December 14, 2014

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


Friday, December 12, 2014

Saturday, 13 December 2014

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


Thursday, December 11, 2014

Friday 12 December 2014





Workout of the Day
EMOM 16 min

Odd: 12 Shoulder to Overhead (135/95)
Even: 12 Toes to Bar


Wednesday, December 10, 2014

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-



Tuesday, December 9, 2014

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



Monday, December 8, 2014

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)


Sunday, December 7, 2014

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

Friday, December 5, 2014

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)

Thursday, December 4, 2014

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

Wednesday, December 3, 2014

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#)

Tuesday, December 2, 2014

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

Monday, December 1, 2014

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)

Sunday, November 30, 2014

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#)

Saturday, November 29, 2014

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. 


Friday, November 28, 2014

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)



Thursday, November 27, 2014

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.


Wednesday, November 26, 2014

Happy Thanksgiving!


No classes. 



Tuesday, November 25, 2014

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.

Monday, November 24, 2014

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

Sunday, November 23, 2014

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!
 

Friday, November 21, 2014

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

Thursday, November 20, 2014

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....)

Wednesday, November 19, 2014

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




Tuesday, November 18, 2014

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


Monday, November 17, 2014

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

Sunday, November 16, 2014

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

Friday, November 14, 2014

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.



 
 
 

Thursday, November 13, 2014

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

 


Wednesday, November 12, 2014

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

 



Tuesday, November 11, 2014

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!!

 
 

Monday, November 10, 2014

Tuesday 11 November 2014

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

Sunday, November 9, 2014

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.
 
 
 

Friday, November 7, 2014

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)

Thursday, November 6, 2014

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

Wednesday, November 5, 2014

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)

Tuesday, November 4, 2014

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′′)

Monday, November 3, 2014

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 

Sunday, November 2, 2014

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.