Wednesday, April 30, 2014

Thursday, May 1st



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 -

Tuesday, April 29, 2014

Wednesday, April 30th "Interval Helen"

The Face that Launched a Thousand Reps


WARM-UP
400m Run
10 Pass Throughs
10 Push-ups
10 Pull-ups
10 Kettlebell Swings
10 burpees

WOD
20 AMRAP:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Rest 2 min 

Post number of completed (and partial) rounds to whiteboard.
 

Monday, April 28, 2014

Tuesday, April 29th




WARM-UP
400m Run/500m Row
10 Pass Throughs
10 Push-ups
10 Back Extensions (on GHD)
10 Wall Balls
4x15 second Plank Holds
5xDeadlifts @ 50% of your WOD weight

WOD
"Diane"
21-15-9
Deadlift (225/155) (185/115) (155/95) (135/65)
HSPU

Deadlift Movement Demo (Click for link)
HSPU Movement Demo (Click for link)

Sunday, April 27, 2014

Monday, April 28th "Hooyah, Master Chief!"


WARM-UP
400M Run/500m row
10 Pass Throughs
10 Air Squats
10 Pull-ups
10 Push-ups
10 Burpees
Baby Elephants (down and back)

WOD
"G.I. Jane" (Click for video)
100 Burpee Pull-ups for time

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.

Scaling options: 75, 50, 25 reps

Friday, April 25, 2014

Class is cancelled for 26 April 2014

No class Saturday 26 April 2014

Saturday 26 April 2014

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

Thursday, April 24, 2014

Friday April 25 2014

Warm up
400m run / 500m row
10 pass throughs
10 OHS
10 Burpees
10 baby elephants
10 Deadlifts-PVC
10 Punters kicks

WOD
21 Deadlifts (225/155)(185/135)(155/115)(115/95)
42 Wall Balls (20/14)
15 Deadlifts
30 Wall Balls
9 Deadlifts
18 Wall Balls


Wednesday, April 23, 2014

Thursday 24 April 2014

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

WOD
5RFT
5 Wall walks
10 T2B
15 KB swings (53/35)
30 Double unders

Beginners WOD
3RFT
1 minute wall walks
1 minute T2B
1 minute KB swings
1 minute double unders

Tuesday, April 22, 2014

Wednesday 23 April 2014

Warm up
400m run/500m row
10 Pass throughs
10 Pull ups
15 Front squats-PVC
10 Air Squats
15 Burpees
20 Jumping Jacks

WOD
4RFT
10 Front Squats (165/115)(135/95)(115/75)(95/65)
15 Pull ups- Scale as needed with box jump pull ups or banded

Monday, April 21, 2014

Tuesday 22 April 2014

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

L-sit accumulate for 1 minute

Beginners WOD
Push Press for 5 Reps


WOD
Push Press
5-5-5-5-5 add weight each set.                                                                                                                                                                                                    

Sunday, April 20, 2014

Monday 21 April 2014

Warm up
400m run/ 500m row
10 OHS
10 push ups
10 air squats
10 around the worlds
10 Samson stretch
10 baby elephants


WOD
30 minute AMRAP
run 400m
rest what you run
example run 400m 2:30 rest 2:30


Also since it is still a four day holiday weekend there is only a 1730 class on Monday.

Saturday, April 19, 2014

Andy's Goodbye WOD - "Party with the Girls" - Saturday 19 April 2014



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)
 



 

Thursday, April 17, 2014

Friday 18 April 2014

4/18

Warm up
400m run/500m row
10 x Pass Throughs
10 x OHS
10 x Power Snatch
10 x Push Ups
10 x TTB
10 x GHD


 Workout of the Day

“Isabel”

30 reps for time:

Snatch (135 lbs)

Wednesday, April 16, 2014

Thursday 17 April 2014


4/17

Warmup:
800m run/1000m row

10 x Pass Throughs
10 x OHS
10 x Push Press
10 x Push Jerks
10 x Dips
10 x Pull Ups
10 x TTB


Workout of the Day

3 Rounds
10 Shoulder to Overhead (185/125)
Run 600 Meters
10 Muscle Up

-Rest as needed between rounds, each one should be a sprint-

BEGINNERS WOD

3 Rounds

10 Push Jerk
Run 400 Meters
10 Pull-ups

Tuesday, April 15, 2014

Wednesday 16 April 2014


Warm up:
400 Run/500m row
10 x Pass Throughs
10 x OHS
10 x TTB
10 x Burpees
10 x push ups
10 x GHD
400m run for time - record for future use


Workout of the Day

AMRAP 12 min

7 HSPU
Walking Lunge 50′
14 Swings (53/35)
Walking Lunge 50′

Monday, April 14, 2014

15 April Tuesday 2014



4/15 Tuesday

Workout of the Day

5 Sets of the Following Complex

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

-Rest as needed between rounds
 

Sunday, April 13, 2014

Monday 14 April 2014

Monday 14 April 2014

Warm Up

Run 400m
10 x Pass Throughs
10 x OHS w/pvc
10 x SDLHP w/pvc
10 x Frankenstein Walk
10 x Baby Elephants
10 x Pullups
10 x Burpees


Workout of the Day

3 x Rounds for Time:

20 x Pull-ups
20 x SDLHP (75/55)
20 x Box Jump Overs (24/20)
Run 400 Meters
20 x Deadlift (165/105)
20 x Push Press (75/55)

Friday, April 11, 2014

Saturday April 12

Warm Up
400M Run/500M Row
10 Air Squats
10 Pushups
10 Pull ups
10 Box Jumps
 
 Team WOD
Gamberi Six Hero WOD
 
Cash-In: 200M Buddy Carry
 
4 Rounds:
16 Deadlifts (225/155)
16 Toes to Bar
16 Shoulder to Overhead (135/95)
16 Burpees
16 Kettlebell Sumo Deadlift High Pull (55/35)
16 Box Jumps (24/20)
 
Cash Out: 101 Air Squats and Obstacle
          
 
 
 


Thursday, April 10, 2014

Friday 11 April

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


WOD
21 Toes to Bar
9 Hang Power Snatches (95/65)
15 Toes to Bar
15 Hang Power Snatches
9 Toes to Bar
21 Hang Power Snatches
 
And for the ladies.....

Wednesday, April 9, 2014

Free Mobility Clinic!! Space is limited so RSVP and grab your spot!

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.


RSVP Instructions: RSVP to the event, and post a comment with your RSVP sequence number (1, 2, 3, up to #15)
https://www.facebook.com/events/581605105269223/

Thursday 10 April

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
 
Find the story behind this Hero WOD here:
 
 
BEGINNERS WOD
 
AMRAP 15 Minutes
Run 200 meters
12 Front Squats (95/65)
12 Swings (35/26)

Tuesday, April 8, 2014

Wednesday 9 April

**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)
 
2) Build up to a 5-Rep Max Bench Press

Monday, April 7, 2014

Tuesday 8 April: Double Unders and Pull-ups

Warm Up:
400M Run/500M Row
10 Pass Throughs
10 Around the World
5 Baby Elephants
10 Bar Swings
20 Double Unders




 
WOD:
AMRAP 10 Minutes
30 Double Unders (3:1 Single Unders)
10 Pull-ups (Scale to Bands or Jumping Pull-ups)
 
Post WOD- Accumulate 60 seconds of an L-sit
 
 
 
BEGINNERS WOD
Skill- Pull-ups and Jump Rope Drills
 
5 Rounds of:
1 Minute AMRAP Double Unders
1 Minute AMRAP Pull-ups
 
Post WOD- 30 Slow Abmat Sit-ups
 
Here's a quick video with some teaching tips for double unders from Chris Spealler:
 
 

Sunday, April 6, 2014

Monday, 7 April: Wall Balls and Clean and Jerk

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.

Friday, April 4, 2014

Saturday April 5th: No formal WOD but free yoga!

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.

Thursday, April 3, 2014

Friday 4 April

FYI: 
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:

Wednesday, April 2, 2014

Thursday April 3rd: CrossFit Open 12.2: Snatch!

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

Tuesday, April 1, 2014

Wednesday April 2nd: Deadlifts and HSPU

Warm up:
500 m row/400 m run
10 air squats
10 burpees
10 around the world
10 pass throughs
10 pull ups
10 push ups
20 second handstand hold
Shoulder mobility
Posterior chain mobility


Skill work:
Handstand push ups

This is a longer video but it features scaling options, as well as kipping and strict HSPU. 


WOD

Alternating On the Min for 20 min

Odd: 5 Deadlift (315/225) (275/185) (225/135) (185/105)
Even: 5 Handstand Push-ups (scale up or down as needed)