Friday, January 31, 2014

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

Thursday, January 30, 2014

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

Wednesday, January 29, 2014

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)

Tuesday, January 28, 2014

WED 29 JAN 2014

AMRAP 25 Minutes:

10 Hang Squat Cleans 135/95
Run 200 meters
20 Toes to Bar
Run 200 meters

Monday, January 27, 2014

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!)



Sunday, January 26, 2014

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: 
Deadlift  315/225
Chest to bar pull-ups

Bring your tape!!! 

Saturday, January 25, 2014

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)


Thursday, January 23, 2014

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

Wednesday, January 22, 2014

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

Tuesday, January 21, 2014

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

Monday, January 20, 2014

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

Sunday, January 19, 2014

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 

Friday, January 17, 2014

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)

Thursday, January 16, 2014

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

Wednesday, January 15, 2014

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)

Tuesday, January 14, 2014

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)

Monday, January 13, 2014

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

Sunday, January 12, 2014

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 

Friday, January 10, 2014

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


Thursday, January 9, 2014

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)

Wednesday, January 8, 2014

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

Tuesday, January 7, 2014

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)

Monday, January 6, 2014

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








Sunday, January 5, 2014

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. 


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)


Thursday, January 2, 2014

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.  

Wednesday, January 1, 2014

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.