ADMIN NOTE: Athletes are not allowed in the coaches closet without the permission of a coach. Thanks for your cooperation!
WARM-UP 400m Run 10 Pass Throughs 10 Push-ups 10 Burpees 10 Kettlebell Swings 10 Abmat Sit-ups 10 Air Squats
WOD Teams of 2 complete the following: 200m Run Max Reps Push-ups 400m Run Max Reps Kettlebell Swings (53/35) 800m Run Max Reps Air Squats - One person will run while the other works for reps, then switch for each couplet -
Perform a burpee underneath a pull-up bar roughly 1 foot higher than your tallest reach. Upon standing from the prone position immediately jump and grab the bar with both hands and complete a pull-up. The movement finishes when the athlete has their chin above the height of the bar. You may use the momentum of the jump to assist in the pull-up, or you can perform the pull-up from a dead hang position.
Warm up
run 400m/500m row
10 Push Press-PVC
10 Hang power cleans-PVC
Duck walk down and back
10 GHD
10 Good mornings
15 Box jumps
10 Pass Throughs
WOD
run 400m
20 Push press (135/95)(115/75)(95/65)(75/55)
run 400m
25 Hang power cleans (135/95)(115/75)(95/65)(75/55)
run 400m
30 Back squats (135/95)(115/75)(95/65)(75/55)
run 400m
There will be no class tomorrow! class I cancelled
Warm up
400m run/500m row
10 T2B
10 Wall balls
15 double unders
10 Pass throughs
10 Around the worlds
Butt kicks down and back
High knees down and back
Warm up
400m run/500m row
10 Push Press-PVC
10 Push Ups
10 Baby Elephants
10 Wall Balls
warm up with naked bar for Push Press then add light weight for warm up
Thanks to everyone who supported Centurion CrossFit Fort Hood with the time and energy required to make our little box an awesome place to WOD. Special thanks to all my current and past coaches who made such a positive impact on the box with the time and energy y'all gave. Yall don't realize how many athletes you impacted in a positive way and so many people are better as a result. I will miss everyone. Thanks to my family Mindy, Kate, and Connor for supporting the time I gave to make the box better. “Party with the Girls” is a chipper WOD combo of the popular CrossFit “Girl” WODs. There are several variants of this WOD on the internet and it can be done as a partner or individual. Due to limited resources, athletes will be assigned a specific girl to begin and will rotate to the next girl in order of the listed WOD. If too many athletes are occupying a station skip to the next station and then come back to the station that was skipped over. Athletes (partnered or individual) must do the assigned “Girl” in its entirety prior to moving to do the next girl. Setup will be done in stations of a bar, box, or med-ball farm. Various weights and scaling options will be available at each “farm” so ensure you grab the appropriate weight for your ability level. If partnered, reps should be divided as evenly as possible between the two athletes. Scale weight, to bands or jumping pull-ups, and distances as required. Caution time domain for this will likely be 30 min+. If new to CrossFit please see a Coach for scaling options for this WOD based on ability level.
Fran: 21 thrusters (95/65), 21 pull ups (scale to bands or jumping box jumps as needed)
Kelly: 400m run, 30 box jumps (24/20) (20/12)
Grace: 10 Clean & Jerks (135/95) (115/75) (95/65) (65/45)
Cindy, Angie & Barbara: 20 pull ups, 20 push-ups, 20 sit ups, 20 air squats
Nancy: 400m run, 15 OHS (95 / 65) (65/45) (30/15)
Helen: 400m run, 21 KBS (53/35) (35/25) (25/10), 12pull ups
Diane: 21 Deadlifts (225/135) (185/115) (135/95) 21 HSPU
Annie: 50 DU, 50sit ups
Isabel: 10 Reps of Snatch (135/95) (115/75) (95/65) (65/45)
Jackie: 1000 m row
Elizabeth: 9 Power Cleans (135/95) (115/75) (95/65) (65/45) & 9 Ring Dips
Karen (Little Karen): 30 wall ball shots (10/8) (20/14) Scale weight and target as necessary
Mary: 10 Pistols (1 legged squats)
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Press
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk
-Yes, that is one round, only dropping from overhead is allowed…. rest as needed between sets
Beginners WOD
5 Rounds of the following complex
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
Don't forget to RSVP for the Gamberi Six Hero WOD event this Saturday and the FREE Mobility Clinic on Tuesday!! Both events can be found on the Facebook Group page.
Warm Up
400M Run/500M Row
10 Pass Throughs w/ PVC
10 OHS w/ PVC
10 Bar Swings
10 Leg Swings (each leg)
front to back
side to side
Burgener Warm-up
This is a free clinic!! Jamie Howell, from Trigger Point Performance™, has donated her time to teach Centurion athletes how to improve their bodies, using Trigger Point Performance™ products.
Learn how to improve your positions, increase your range of motion, and mobilize your soft tissue!
When: Tues. April 15th 1830-2030 (6:30-8:30) Where: Centurion Crossfit Fort Hood
You MUST RSVP for this event. Space is limited! Clink the link below.
Warm Up:
Run 400M/Row 500M
10 pass throughs
10 around the world
10 PVC overhead squats
10 pushups
10 box jumps
**This is a long WOD. Please be on time, warmed up and ready to start!
WOD
“Lumberjack 20″
20 Deadlifts (275/185) (225/155) (185/115) Run 400m 20 KB swings (2pood/1.5pood) (1.5pood/1pood) etc. Run 400m 20 Overhead Squats (115/75) (95/65) (75/45) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar-scale to bands) Run 400m 20 Box jumps (24/20) Run 400m 20 DB Squat Cleans (45ea/30ea) (35/25) (25/15) Run 400m
**We will have 0530, 1200, and 1730 classes today only. There will be no 0900 class. Also, the combatives area of the gym will be closed so please enter and exit through the back door of the gym.**
Warm Up:
400M Run/500M Row
10 Push ups
20 Walking Lunges (10 each leg)
10 Leg Swings each leg
Duck Walk (down and back)
10 Burpees
WOD
1) 20-Rep Back Squat (Choose a weight between 50-75% of 1RM. These should be unbroken)
Reminder: The combatives area of the gym is still closed. Please enter and exit from the rear of the building. Bathroom use is permitted, but the combatives area is off limits. Also, the intersection of Tank Destroyer and 72nd is still barricaded, please enter from the other direction.
Warm Up:
400 M Run/500 M Row
10 Pass Throughs
10 Around the World
10 Burpees
10 Air Squats
10 Wall Balls
10 Med Ball Cleans
WOD:
3 Rounds for Time:
35 Wall Balls (20/14)
10 Clean and Jerks (135/95) Scale to (115,75) etc.
Due to the soldiers from the Crisis Response Battalion using the combatives area of the gym as a base of operations, we will not be holding a formal class at 1000. However, we will have a Free Yoga Class for Crossfitters targeted specifically for the needs of a CrossFit athlete. The class is being taught by Live and Let Liv Yoga and will focus on hip flexibility, core strength and balance. Dan Johnson (0530 athlete) is sponsoring the class through his job as a Financial Advisor, so it will be free for everyone who wants to come. The class will be held at the box and will take the place at 1000 on Saturday immediately following Foundations. Anyone who would like to WOD on their own can WOD from 0900-1000 while we are conducting Foundations. You must be finished by 1000 to allow the yoga class to have the class space.
WOD
5 x 1 of the following complex
Push Press, Push Jerk, Split Jerk
As a reminder from yesterday's post: The combatives part of Kieschnick gym is closed for the next few days. As a result we will only open the box during scheduled classes. Enter only through the back door. Bathroom use is permitted but the combatives area is off limits.
The combatives part of Kieschnick gym is closed for the next few days. As a result we will only open the box during scheduled classes. Enter only through the back door. Bathroom use is permitted but the combatives area is off limits.
Warm up
Run 400 m/row 500 m
10 air squats
10 wall balls
10 pull ups
10 ring dips
10 muscle up progression drills (or muscle ups if you have them)
See video from Carl Paoli.
Workout of the Day
Run 400 meters
10 Muscle Ups
Run 400 Meters
20 2 for 1′s (20/14)
Run 400 Meters
10 Muscle Ups
Run 400 Meters
20 2 for 1′s
Run 400 Meters
A wall ball 2 for 1 is a wall ball with an air squat as you wait for the ball to return. See Matt Chan demo the movement:
Due to the situation on Fort Hood on April 2nd, we will not be holding 0530 and 0900 class tomorrow. At this time, 1200 and 1730 will be held as scheduled.
Warm up:
500 m row/400 m run
10 pass throughs
10 around the worlds
10 air squats
10 snatch grip deadlifts with PVC
10 power snatch
Shoulder mobility
Burgener warm up as a class
WOD:
Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 / 45 pound Snatch, 30 reps 135 / 75 pound Snatch, 30 reps 165 / 100 pound Snatch, 30 reps 210 / 120 pound Snatch, as many reps as possible
CrossFit Open 12.2 Movement standards video:
Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted. Additional Notes
Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted. Equipment
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