Saturday 1 FEB 2014

Teams of 2:

Using 75/50 lb dumbells.

5 Rounds:

10 DB deadlift

10 HR push ups

Rest 3 min

10 DB hang cleans

10 box jumps 30/24

Rest 3 min

10 DB Shoulder 2 Overhead

10 Burpees

Friday 31 JAN 2014

Back Squat:

5-4-3-2 warm up sets

3-2-1 working sets - add 5 lbs from last week.

Then: 

Row 11 x 300m with a 1:2 work:rest ratio

First 2 sets are a warm up

7 working sets

Last 2 sets are a cool down

Thursday 30 JAN 2014

Strength:

10 minutes to find 1 Rep Max Snatch

METCON:

"Karen"

150 Wall Balls for time 20/14 lb to a 10/8 ft target

(Open athletes go for 9 ft target)

WED 29 JAN 2014

AMRAP 25 Minutes:

10 Hang Squat Cleans 135/95

Run 200 meters

20 Toes to Bar

Run 200 meters

Tuesday 28 JAN 2014

Strength: 

Establish a 4 Rep Max Snatch 

METCON:

21-15-9 

Thrusters 115/75

Burpees

- 50 Double Unders between rounds ( if you have 1, you have 50!)

Monday 27 JAN 2014

Strength:

Bench Press- Warm up with sets of 5-4-3-2

Working sets of 3-2-1 with 5 lbs heavier than last week

METCON: 

10-9-8-7-6-5-4-3-2-1

Deadlift  315/225

Chest to bar pull-ups

Bring your tape!!! 

Saturday January 25th 2014

Warm up
500m row/400m run
10 pass throughs
10 burpees
10 push ups
10 Samson stretch holds
MOBILITY
WOD
10 RFT
300m row
10 burpees
10 push press (95/65)

Friday January 24, 2014

Attention Centurions: due to ice, 0530 will be canceled. As of now, all other classes will continue as scheduled.

Warmup:

500 m row/400 m run

10 air squats

10 burpees

10 lunges 

Frankenstein walks

10 baby elephants

Strength:

back squat

warm up 5-4-3-2

then 3 sets of 3-2-1 @ 5# heavier than last week

WOD:

5 rft

400 m run

50 air squats

Thursday January 23, 2014: Double WOD Thursday

Warm up:

500 m row/400 m run

10 air squats

10 OHS

10 pass throughs

Burgner Warm up

10 Squat snatch with PVC

STRENGTH:

7 sets of 1 rep 3 position squat snatch

WOD 1:

21-15-9

deadlift (225/155)

HSPU

WOD 2:

21-15-9

squat clean (135/95)

ring dips

Wednesday January 22nd

Warm up:

500 m row/400 m run

10 air squats

10 Sampson stretch (5 second hold each leg)

10 pass throughs

10 around the worlds

Handstand holds

WOD:

5 rft

row 500 m

15 back squat (135/95)

Skill Work:

10 min handstand walk for distance (Do this in the Combatives Room)

or 

10 min total handstand holds

Tuesday January 21st

Warm up:

500 m row/400 m run

10 pass throughs

Burgener Warmup

10 power cleans with PVC

10 burpees

 10 Sampson stretch with 5 second hold (5 each leg)

Strength:

20 minutes to find 4 rep max power clean

WOD:

21-15-9

Power Clean (135/95) (95/75) (75/45)

Burpees

Monday January 20, 2014

Class times 0900 and 1730 only

Warmup:

500 m row/ 400 m run

10 pass throughs

10 burpees

20 wall balls

10 light bench press reps

10 pull ups

10 ab mat sit-ups

Strength:

Bench press

warm up 5-4-3-2

then 3 sets of 3-2-1

WOD:

10 rds for time

10 chest to bar pull ups

10 GHDsit-ups 

Saturday, 18 January 2014 - 3RFT: Row, KBS, TTB, GHD, Lunges

WOD - 

3 rounds for time of:

 

"So you CrossFit, huh?" ;)

250 m row

20 1 arm KB swings (10 each arm, 53/35)

250 m row

15 Toes to Bar

250 m row

15 GHD sit ups

250 m row

15 plate stationary lunges (15 each leg, 45/25)

Warm-up

400 m run / 500 m row

10 pull-ups

10 push-ups

10 Walking Lunges

10 Box Step-ups

10 GHD Situps

10 Light Kettlebell Swings with one arm (5 each)

Friday, 17 January 2014 - Squat!! Then Squat Clean & Jerk!

Strength

Back Squat

warm up 5-4-3-2

then 3 sets of 3-2-1 @5# heavier than last Back Squat Strength Day

then

30 squat clean & jerk (165/125) (135/95) (115/75) (95/65) (Scale accordingly)

Warm-up

400 m run / 500 m row

X2 reps of the following:

10 Air Squats

10 Overhead Squats

10 Med Ball Cleans

10 PVC Pipe Jerks

10 Pull-ups

10 GHD Sit-ups

10 Walking Lunges

Thursday, 16 January 2014 - Snatch / Muscle - Ups - Box Jumps

Strength and Skill

7 sets of 2 squat snatch

Rest 5-10 minutes then 

In 8 minutes: 

row 1000 m

with remaining time: 

1,1; 2,2; 3, 3; etc

muscle ups (Scale to 3 pull-ups and 3 Ring Dips for each 1 Muscle Up)

box jumps (24/20)

Warm-up

400 m run / 500 m row

10 Pass-Throughs

10 Overhead Squats

Burgner Warmup

10 Pull-ups

10 Box Jumps

20 Second Hamstring Stretch with Bands (each leg)

Wednesday, 15 Jan 2014 - "Nancy"

                                                                              "Nancy"

5 Rounds for Time:

400 m run

15 OHS (95/65)

Warm-up

400 m run / 500 m row

10 Air Squats

10 Overhead Squats

10 Pass Throughs

10 Push-ups

Duck Walks across the box and back

Samson Stretch (hold for 10 seconds)

Hamstring Stretch with Bands

Mobility Stretch from Posters (2 from Overhead Position)

Tuesday, 14 January 2014 - Hero WOD T.K!

Goodbye to Bill and Niki Van Harp, we will miss you but we know you'll be back…. :)

Today we say goodbye to two of our veteran CrossFitters and personal favorite athletes of mine (Coach Andy) because I've had the privilege of watching them begin CrossFit over a year ago and come so far to become the super athletes that they are today!  Bill and Niki Van Harp personify exactly what an athlete's commitment, dedication, and hard work through CrossFit can achieve.  While they have always been in excellent shape as young leaders of today's Army, they have taken their fitness to another level through CrossFit and our Army is better for it.  Thanks for representing our box with class as athletes and for consistently putting forth your best effort every day!  You've made such an awesome impression on so many new CrossFitters in our affiliate and we will ALL miss WODing with y'all while y'all are deployed.  You'll always be Centurions and will always have a box to call home when you return! Be safe and God Bless!

Sincerely,
Centurion Coaches and Athletes.

 By special request and in honor of Bill and Niki Van Harp we will do the Hero WOD T.K.!!!

"TK"

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to 

Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Complete as many rounds as possible in 20 minutes of:

8 Strict Pull-ups

8 Box jumps, 36" box

12 Kettlebell swings, 2 pood

Warm-up
400 m run / 500 m row
10 Air Squats
10 Push-ups
10 GHD Situps
10 Pass-Throughs
10 Front Squats
10 Overhead Squats
10 Med-Ball Cleans
5 Baby Elephants

or 

Continue Regular Programming:

Strength / Skill

7 sets of 2 power cleans @touch and go weight

Rest 5-10 minutes then

12 min AMRAP

8 hang power clean (135/95)

12 burpees

24 double unders

Monday, 13 JAN 2014 - WOD / Back Squat - SDHP - Wall Ball

Strength

Back squat

warm up with 5-4-3-2 (progressively increase weight to working weight)

Then 3 sets of 3-2-1 @5# heavier than last week

Rest 5-10 Minutes then

21-15-9-21-15-9

SDHP (95/65)

Wall ball (20/14)

Cool down:

1000 m row (light effort)

Warm-up

400 m run / 500 m row

10 SDHP with PVC

10 partnered wallball

Group Warm-up to "Sally Up" (Back Squat Bar Position)

Mobility Work 

Saturday January 11th 2014

Warm Up
400m run/500m row
10 thrusters-PVC
10 around the worlds
15 chest to bar pull ups ( bands if needed)
15 air squats
10 baby elephants
10 push press-PVC
MOBILITY
WOD
4 minute AMRAP
13.5
15 thrusters (100/65)
15 chest to bar pull ups
if 90+ reps completed, becomes 8 minute AMRAP
if 180 + reps completed, becomes 12 minute AMRAP
ETC until 90 reps are not completed

Friday January 10th 2014

Warm up
run 400m/row 500m
10 around the worlds-PVC
10 power snatches-PVC
10 burpees
10 box jumps
20 air squats
MOBILITY
Strength
10 minutes EMOTM
3 reps powers snatches (should be touch and go)
WOD
5 RFT
5 hang cleans (185/115)
10 burpee box jumps (24/20)

Thursday January 9th 2014

Warm up
run 400m/row 500m
10 air squats
10 push ups
10 baby elephants
Samson stretch with 5 second holds
MOBILITY- choose from posters
WOD
5 RFT
row 1000m
rest 3 minutes between rounds

Wednesday January 8th 2014

Warm up
partner row 100m, 200m, 300m, 400m, 500m
2 minute squat hold
5 inch worms
10 air squats
Strength
7 set of 1 rep 3 position clean (floor, below knee, high hang 1 rep=3 movements without dropping bar)
WOD
5RFT
20 wall balls (20/14)
20 deadlifts (155/115)

Tuesday 7 January 2014 - Squat / MUs / DUs

WOD

Strength

Back Squat
Warm up with reps of 5-4-3-2 (progressively increase weight each set)
Then three sets 3-2-1 with five pounds more than last week

Then Rest 5 -10 minutes

METCON - Alternate between the two exercises
10-8-6-4-2
Muscle Ups (scale 3:1 dips/pull ups) or (3:1 modified muscle ups from ground)

50-40-30-20-10 Double unders (scale to 3:1 singles but try double unders)

warm up
500m/row or 400m run
10 air squats
10 pass throughs
10 ring dips
muscle up progressions/techniques

Monday - 6 January 2014 : Open Games WOD 13.4

Open Games WOD 13.4

Welcome back Centurions! Great WOD to start the new year!  Hope everyone is ready to challenge yourself to achieve new goals. 

7 min AMRAP of clean and jerks and toes to bar. Scale weight according / scale to leg raises as necessary. 

http://games.crossfit.com/video/open-workout-134-video-submission-demo

3 clean & jerk (135/95) (115/75)(95/65)(65/45)

3 TTB

6 C&J

6 TTB

9 C&J

9 TTB

12 C&J

12 TTB

15 C&J

15 TTB

Continue throughout 7 min of work. 

Warmup. 

500 m run / 400 m row

10 air squats 

10 front squats (PVC)

10 pass throughs 

Baby elephants (wall to wall)

Hamstring mobility with Bands (20 secs each leg)

10 PVC pipe clean and jerks 

10 seconds hang from the pull-up bar (practice kip swing)

10 leg raises from the pull-up bar

With coach

10 clean and jerks with naked barbell

Saturday-04 JAN 2014

Partner WOD

100 Reps total of Each Movement

Air Squats

KB Swings (1.5/1)

Med Ball over shoulder (20)

75 Reps of Each Movement

sit ups

tire flips

KB cleans *alternating* (1.5/1)

50 Reps of Each Movement

Push ups

KB snatches *alternating* (1.5/1)

Goblet Squat with KB (1.5/1)

25 100ft Farmers Carry (1.5/1)

Friday, 03 January 2014, Power Clean, T2B

10 sets to work to heavy 2 RM power clean. Weight must increase every set, not just touch and go. 

Follow every set with 10 TTB

Cash out:

50 cal row 

Today's points of performance is as follows. The bar path stays close to shins and thighs, locked elbows on the second pull, then fall into a 1/4 to 1/2 squat.  

This week I've noticed a trend in people going wider in the front rack position, with their feet.  This can be fixed by practicing, without the bar, your transition into the correct stance.  Also, work those quick elbows.  

Thursday, 02 January 2014, Thrusters, OHS, Dips, DU

Back squat

Warm up with 5-4-3-2

then add 5# to last weeks weight and do 3 sets of 3-2-1

then

2 rds

23 thrusters (95/65)

23 OHS (95/65)

23 dips

90 Double under

Note for today's WOD is core to extremity.   You must keep your core tight and and lock your elbows.  Doing this will translate into good results tomorrow.