Saturday March 1st Open WOD 14.1

Warm up

400m run/500m row

10 Pass thrus w/ PVC

10 OHS w/ PVC

10 Bar swings

20 Leg swings

 - 10 Each side

 - Front to back

 - Side to side

Burgener warm-up

2014 Open WOD 14.1
10 min AMRAP (Reps)
30 Double Unders
15 Power Snatch (75/55)

14.1 Standards
14.1 Prep tips from Carl Paoli
Mobility work for 14.1

Heats will begin at 1000 and have 5 athletes.  If you are a registered games competitor, you will be afforded prime floor space with an appropriate judge.  Other athletes that would like to complete the WOD will be counted by a veteran athlete.  If there are questions, please bring them to the attention of a coach prior to the start of class.

February 28th

Warm up

400m run/500m row

10 Pass thrus w/ PVC

10 OHS w/ PVC

10 Air squats

10 Bar swings

25 Double unders

Group led Burgener warm-up

Strength

Work to 4RM of Power Snatch

Power snatch demo

Metcon

For time

10-8-6-4-2

Squat snatch (135/95)

50-40-30-20-10

Double unders

Chad Vaughn squat snatch

Chad breaks down his snatch

Chris Spealler double under tutorial

February 27th

Warm up
400m run/500m row
Down and back high knees
Down and back butt kickers
Down and back bear crawl
10 wall balls (20/14)
10 Pull ups
10 Thrusters w/ PVC

Strength
Front Squat
5-5-3-Max-3-5-5
55%/5, 65%/5, 75%3 ,85%MAX, then back down

Front Squat
Front Rack Mobility - For those that are struggling with the front rack position

WOD
"Jackie"
For time:
Row 1000m
50 Thrusters (45/30)
30 Pull ups

This is a benchmark WOD, so make sure to write down your time to compare to the last time or for the next time!

****1730 Class will be held at 1600, please plan accordingly!****

February 26th

Warm Up
400m run/500m row
10 Pass thrus
10 Air squats
10 Pull ups
10 Ab mat sit ups
10 Baby elephants
Samson stretch 10 sec/side

Skill Work
15 minute practice of one of the following goats
Rope climb
Muscle up
HS walk
Paralette HSPU

Metcon
For Time:
50 Toes 2 Bar
50 Ab Mat Sit-ups
50 GHD sit-ups

Jason Khalipa T2B
Coach Glassman on GHDs

Tuesday February 25th

Warm-up
400m run /  500m row
10 Pass thru w/ PVC
10 OHS w/ PVC
10 Around the world w/ PVC
10 PVC Shoulder press
10 Air Squats
10 Pull ups
10 Ring Dips
Group Muscle Up Progression

Strength
Shoulder Press
5-5-3-Max-3-5-5
55%/5, 65%/5, 75%/3, 85% max reps, then back down

Shoulder Press

Metcon
5 RFT
400m Run
21 Back squat (135/95)
7 Muscle ups

If an athlete cannot perform a muscle-up, the scaling options are 3/1 muscle-up progressions or 3/1 pull ups and ring dips.

Back Squat
This video is somewhat lengthy, but the muscle up is complex
Chris Spealler muscle up efficiency

Monday February 24th

Warm-up

400m run / 500m row

10 Pass thru w/ PVC

10 OHS w/ PVC

10 Around the world w/ PVC

10 Air squats

10 Bar swings

10 Burpees

10 Box jumps

As a group, clean grip Burgener warm up

Strength

Squat Clean

Work to 4RM touch & go

Squat Clean

Metcon

12 min AMRAP (rounds and reps)

1,1...2,2...3,3...

Burpee Box Jump (30/24)

C2B Pull-ups

Burpee Box Jump

Chest to Bar Pull Up

Saturday, February 22nd

Chuck Norris even PR's his Rest Days.

METCON
AMRAP for Rounds and Reps:
20 minutes (alternate every minute on the minute)
   A) 10 Push Press (115/75)
   B) 15 Kettlebell Swings (1.5 pood/1 pood)

CrossFit Push Press
CrossFit KettleBell Swing (Part 1)
CrossFit Kettlebell Swing (Part 2)

CASH OUT
110 Calorie Row

CrossFit Quick Fixes to Improve your Rowing

Friday, February 20th

Matt Chan (left), Rich Froning (center), and Jason Khalipa (right)

Today's WOD includes 2 exercises, the handstand and the rope climb, that your average CrossFitter is just really not that good at. Truthfully, most tend to avoid handstands and rope climbs for exactly that reason, but you'll never get good at them until you put in the deliberate practice needed to get better.

Many of you may know that Rich Froning (center) has won the CrossFit Games for the past three years. How many of you know that Rich Froning lost the 2010 CrossFit Games because he couldn't climb a rope efficiently (see video below)? Needless to say, he worked on his rope climb technique and the rest is history...

Rich Froning 2010 Rope Climb Fail

SKILL WORK

10 minutes of handstand walks or handstand practice (watch videos before class)

Handstand Virtuosity Part 1 (13:07)
Handstand Virtuosity Part 2 (8:45)
Handstand Virtuosity Part 3 (5:26)

METCON
4 Rounds for Time:
400m Run
50 Push-ups
5 Rope Climbs

CrossFit Rope Climbing Technique
Navy SEAL Rope Climbing Techniques

Thursday, February 20th

There is no bar.

STRENGTH
Squat Snatch
1-1-1-1-1-1-1 (Increasing weight with each set)

Glenn Pendlay Snatch Technique Tips

Snatch Prep - Mobility

METCON
10 minute AMRAP:
Clean & Jerks (185/115)

U.S.A. Olympic Weightlifting Clean & Jerk Tips

Clean & Jerk Mobility - Upper Body

Clean & Jerk Mobility - Lower Body

Wednesday, February 19th

STRENGTH
Front Squat
3@50% of 1RM
3@60% of 1RM
3@70% of 1RM
Max Reps@80% of 1RM
3@70% of 1RM
3@60% of 1RM
3@50% of 1RM

CrossFit Front Squats

METCON
For Time:
3 Rounds, 1 minute per station, of:
Thruster (45/35)
Double Unders
Burpees
Kettlebell Swing (53/35)
Row (Calories)

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 minute, the clock does not stop or reset between stations. 1 minute rest after each round. Score is total number of reps performed.

Tuesday, February 18th

All classes back to normal schedule!!

STRENGTH

Clean & Jerk

1-1-1-1-1-1-1 (Increasing weight each set)

Natalie Burgener Coaches the Clean & Jerk

METCON

For Time:

2k Row (max effort)

Quick Rowing Tips with Jason Khalipa

Skill Work

Spend 15 minutes practicing your Rope Climbs

Rope Climbing Tips from Jason Khalipa

Monday, February 17th

Don't feed the box!!

Only 0900 and 1200 class will be held on Monday!!


STRENGTH
Shoulder Press:
3@50%
3@60%
3@70%
Max Reps @ 80%
3@70%
3@60%
3@50%

Mark Rippetoe Press Review

METCON
21-15-9
Back Squat (225/135)
Box Jumps (30/24)

CrossFit Back Squat

Box Jump Efficiency Tips

Saturday February 15th 2014

WOD
2 RFT
34- Toes to Bar
26- Pull Ups
64- Air Squats
15- Wall Balls
8- Thrusters (95/65)
49- Ab Mats

Cash Out
101 Burpees

Friday, 14 February 2014 - Happy Valentines Day!

WOD

 

14min PARTNERED AMRAP

 

14x Toes to Bar
14x Wall-Balls (20/14)
14x SDHP (KB 2pood-1.5pood)
14x Box Jumps (24/20)

Each team member must do 14 reps of each movement, once team member completes the 14 reps of the same movement you can then move to the next movement.

If you do not have a partner you will do the wod at 14 reps.

Happy Valentines Day from your Centurion CrossFit Fort Hood Coaches.

Warm-up
400 m run or 500 meter row
10 Air Squats
10 Push Ups
10 Frankinstein Walks (Across Gym and back)
10 Butt Kicks (Across Gym and back)
10 High Steps (Across Gym and back)
5 Baby Elephants
SDHP with light weight
10 box jumps (20)
10 Wall balls (14)
10 second hang from pullup bar


Reminder Class Schedule over the 4 day will be modified as follows:

Friday 0900 & 1000 classes only  (NO 0530, 1200 or 1730) So everyone can enjoy the afternoon with that special someone! :)

Saturday - Foundations 0830-1000; 1000 class

Monday - 0900, 1200, & 1730 only (no 0530- Coach Andy doesn't like to get up early if he doesnt have too)

Enjoy the 4 day!

 

Thursday February 13th 2014

Warm up
500m row/400m run
10 Pass throughs
20 Walking lunges (10 each leg)
10 Burpees
10 Pull ups
10 Power snatch-PVC
Burgener Warm up with class ( Power snatch)

Strength
3-3-3-3-3-3
Power snatch (Touch and go add weight each set)

WOD
15 Minute AMRAP
50' 1 arm walking lunges (50/25) (Can use KB or DB alternate arms each round)
15 Burpees
10 Pull ups

Wednesday February 12th 2014

Warm up
500m row/400m run
10 OHS-PVC
10 Air squats
10 KB Swings light weight
20 Walking lunges (10 each leg)
Samson Stretch
MOBILITY

Skill Work
Rope climbs
15 Minutes of rope climb skills

WOD
21-15-9
OHS (115/75)
KB Swings (70/53)

Scale as needed

Tuesday February 11th 2014

Warm up
500m row/400m run
10 shoulder press-PVC
10 pass throughs
10 push ups
10 GHD sit ups
5 Baby elephants

Strength
Shoulder Press (5-5-5-MAX-5-5-5)
45%-5 reps
65%-5 reps
75% max reps then back down

WOD
5RFT
20 Ring dips or Push ups
20 GHD sit ups
 (If you are new or have not done very many GHD sit ups there will be scaled options or AB mat sit ups) Safety first! A coach will help you with your options.

Monday February 10th 2014

Warm up
500m row/400m run
10 OHS
10 Pass throughs
10 Squat cleans (PVC)
10 Push ups
10 Samson stretch (5 each leg with 5 second holds)
20 Double unders
1 Rope climb or (3 scaled rope climbs)

Strength
3-3-3-3-3-3
Squat cleans (touch and go)( add weight each time)

WOD
10 RFT
250m row
50 double unders

Team Centurion is ready for the CrossFit Open!

The CrossFit Open is upon us! February 27th the first WOD will be announced! Don't forget to register and test your fitness against over 150,000 athletes worldwide! Cost is $20! Scoring will be done from Friday to Sunday with most "heats" going down every Saturday throughout March and the first weekend of April during the 1000 class. We will accommodate those going out of town some weekends as required to ensure you can register a score. Looking forward to seeing Team Centurion represent! Good luck!  Take a look at who is registered and ready to prove their fitness!  

http://games.crossfit.com/team/3296

Saturday, 8 February

Row-KB Swings-GHDs

AMRAP – Rounds

10 Rounds (New round starts every 3 Min)
12 Calorie Row
15 KB Swings (70/53)
20 Ab or GHD Situps (GHD Situps should be scaled to parallel for new athletes)

(Pick a Weight for the KB that you can do all 15 on the first round…) If you don’t finish a round in the 3 min cap, it turns into a 30 min AMRAP)

Warm-up

Run 400 / Row 500

10 Air Squats

10 Passthroughs

Baby Elephants (5 Reps)

Duck Walk (10 meters)
10 Push-ups
10 Pull-ups
10 Box Jumps
10 Wall Balls
10 DUs

Friday of Fun, 7 February 2014

Friday of Fun (or Helen on Steroids)!!!

AMRAP 15 Minutes
Run 400m
21 KB Swings (70/53)
12 Chest to Bar Pull ups

WARM UP

400m run/500m row

Baby elephant walk (down & back)

10 push ups

10 abmat sit ups

10 Good Mornings

Broad jump (down & back)

Thursday, 6 February 2014

Strength
Front Squat (3)
3 sets of 10 reps
First Set At 50%, then 60%, then 70%

– Then –

5 sets of each/alternating movements
30 sec work/30 sec rest

Front Squat (115/75)
Row for Calories
Example: Front squat for 30 seconds (AMRAP), rest 30 seconds, Row for Calories for 30 seconds, rest 30 seconds = 1 set.

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

10 leg raises from the pull-up bar (Practice Toe to Bar kip swing)

Wednesday, 5 February 2014

Strength

Power Clean (2-2-2-2-2-2-2)
Touch and Go

– Then –

On the Minute for 15 minutes

3 power cleans
(as heavy as you can go for 3 touch and go)
10 ring dips (Scale to seated ring dips-athlete assists with legs or bands but uses rings


Warm-up
400 m run / 500 m row
10 Air Squats
10 Push-ups
10 Pistols (One Legged Squats)
10 Pass-Throughs
10 Front Squats
10 Overhead Squats
10 Med-Ball Cleans
5 Baby Elephants

Tuesday, 4 February 2014

Strength
Shoulder Press, 3 reps
10 sets @ 60% of your 1 rep max

– Then –

AMRAP 12 Minutes
2-3-5
Deadlift (pick weight - Should be roughly 70-80% of your 1 rep max)
Muscle-up

One round is 2-3-5 reps of each movement.
* Pick a heavy weight that is challenging, but not so heavy you have to drop it on each rep.

Warm-up

400 m run / 500 m row

2 rounds of the following:

10 pull-ups

10 push-ups

10 Walking Lunges

10 Box Step-ups

10 GHD Situps

Skill Warm-up

10 Light Kettlebell Snatches with one arm (5 each)

Monday, 3 Feb 2013 - Snatch and Barbell Work

Post SuperBowl WOD!

Strength

Squat Snatch

2-2-2-2-2-2-2
Touch & go

This Video is about the muscle snatch but teaches some great drills on how to practice to get better at the Snatch for those new to the movement.

– Then –

METCON (Athlete should choose a weight that they can use for all three exercises)

50 Back squat (135/95)(115/75)(95/65)(65/45)
40 Hang power clean
30 Shoulder to overhead (Press, Push Press, or Jerk)

Warm-up

Run 400 m / Row 500 m

10 Air Squats

10 Overhead Squats

Burgener warm up

10 Toes to Bar or leg raises

3 Rope Climbs or Scaled Rope Climbs

10 GHDs or GHD situps

10 Overhead Squats with naked bar (45#, 30#, or 15#)

Samson Stretch

5 Baby Elephants

Spiderman Stretch