Wod Trio- 31-MAY-2014

WOD (S)

2 rounds of:

20 handstand push ups

30 kbs (53/35)(35/25)

then

2 rounds of:

20 pistols

30 sit ups

then

2 rounds of:

20 back squats (135/95)(115/75)(95/65)

30 box jumps (20")

Warm up

2 round

(from door to dumpsters)

bear crawl down

burpee broad jump back

high knees down

butt kicks back

10 sdlhp with light weight



30-May-2014

*noon class is cancelled*


WOD

Choose one of the following below to complete.....DON'T do all 3.

Find your 1 rep max backsquat

30 muscle ups for time

2K meter row

Warm-up

2 rounds

200m run

10 pvc back quats

10 pvc front squats

200m run

10 pvc snatches

10 pvc push presses



29-May-14

WOD

5 Rounds for Time

400m run

15 hang power snatches (95/65)(75/45)(65/35

Beginner WOD

3 Rounds for Time

400m run

10 hang power snatches (75/45)(65/35)(45/15)

Warm up

around the worlds with pvc

pass throughs with pvc

2 rounds

10 tuck jumps

10 kbs (lightweight)

10 burpees



28-May-14 Benchmark

WOD

"Barbara"

5 rounds, time each round:

20 pull ups

30 push ups

40 sit ups

50 air squats

**rest exactly 3 minutes between each round**

Warm-Up

2 Rounds

200m jog

10 punters kicks (each leg)

10 butt kicks (each leg)

10 high knees (each leg)

10 burpee jacks (down into a burpee, legs apart, legs together, up and clap)

Many have asked, “Why are the workouts named after Girls?”  Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name.  I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.  Workouts are just like storms, they wreak havoc on towns.”  



27-May-2014

***please keep an eye on Facebook as to whether or not class will be cancelled due to rain or not. Coaches choice on holding class as well as changing the wods due to rain****

5 Rounds for Time

7 front squats (185/135)(155/115)(135/95)

14 ring push ups

21 double unders (coaches choice on sub)

Beginners WOD

4 Rounds for Time

5 front squats (115/75)(95/65)(65/35)

10 push ups

20 singles (coaches choice on sub)

Warm-up

400m run

10 walking lunges 

10 leg swing (each leg) forward and back/side to side

10 jumping squats

10 inchworms (baby elephant) with push up

Monday-26 May 2014--Memorial Day Murph

10AM CLASS ONLY!

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 

Saturday 24 May 2014

WOD

50 Shoulder to Overhead for time (135/95)

Every time your put the bar down do 10 Barbell Rows and 20 Sit-ups

*There is a maximum of 5 drops of the bar. If you drop the bar a 6th time then the score is your number of reps that you completed.

Friday 23 May 2014

WOD

50 Burpees

50 Toes to Bar

50 Hang Power Cleans (95/65)

Run 400 Meters

50 Wall Ball

50 Box Jumps (20″)

Thursday 22 May 2014

Warm up

400m run

3 Rounds 

10 x Pass Throughs

10 x Around the Worlds

10 x OHS

10 x Push ups

10 x Air Squats

10 x KBS

WOD

Tabata Mash-up of:

Pistols

1 Arm DB Hang Power Snatch

Handstand Hold

BEGINNERS WOD

AMRAP 12 Minutes

4 Strict Press

8 KB Swings

12 Lunges

Wednesday 21 May 2014

WOD

 

Find 1 Rep Max Squat Clean and Jerk

Tuesday 20 May 2014

Warm up
Run 400m
10 x AirSquats
1 x jump over log obstacle
10 x Dips use obstacle course
1 x Rope climb
10 x TTB
10 x Pullups

WOD

20 Min AMRAP

"Nicole"

Run 400m

Max Rep Pull ups

Your score is the number of Pull ups completed.

Once you let go of the bar - you begin the run. Continue for 20 mins

Monday 19 May 2014

The BOX is starting construction for our new floor but... we are still getting it done.

Join us outside the BOX for normal class times.

Warm up
400m run
10 x Pass Throughs
10 x Around the Worlds
10 x OHS
10 x Thrusters
50 x Double Unders

WOD FOR TIME:

10 x Thrusters (135/95)

50 x Double Unders

8 x Thrusters

40 x Double Unders

6 x Thrusters

30 x Double Unders

4 x Thrusters

20 x Double Unders

2 x Thrusters

10 x Double Unders

Saturday, May 17th

Warm-up
15 burpee jacks
10 bar swings
10 strict pull-ups
10 medball cleans


WOD

For time:

1000m row

3 rounds:
21 kettlebell swings (53/35)
21 push-ups
21 medball cleans (20/14)

Run 800m

Friday, May 16th

Warm-up
10 leg swings (front/side)
15 bar swings
10 box jumps
10 GHDs
4 x 100m sprint

WOD

15-12-9-6-3

Front rack lunge (95/65)
Toes to bar
Box Jumps (24/20)

Thursday, May 15th: Strength + WOD

Warm-up
run 400m/row 500m
10 med ball cleans
15 wallballs
30sec hand stand hold x2
Burgener warm-up with PVC, Then one entire round of strength with PVC


Strength

5 Rounds

High Hang Clean, Hang Clean, Full, Push Press
High Hang, Hang, Full, Push Jerk
High Hang, Hang, Full, Split Jerk

-This is the last time we will be doing this for a while… get after it and see if you can set a new PR!!!-

Beginners Strength

15 min for heavy hang squat clean

WOD

12 min AMRAP

Row 250 or Run 200

15 Squats

10 Box Jump (30/24)

Press series (strict press, push press, push jerk)

Squat clean

Wednesday, May 14th

Warm-up
10 Pass throughs & Around-the-world
20 burpees
10 V-ups 
10 push-ups

All the following will be down and back
-Lunges
-high knees
-butt kicks
-karaoke (grapevine) 


WOD

Complete Each of the Following Tasks in Any Order

-Max weight barbell walk 50'

-Max Set Pull ups

-Max Rep Bwt Bench Press

-Max Handstand Walk

Rest as needed between efforts

Developing Handstand with CLB

Handstand Walk progressions

Tuesday, May 13th 2014---- bring your ropes!

Warm Up
10 Pass thrus
10 PVC Good mornings
10 Sit ups
20 Double unders
Down / Back
- Butt kickers
- High knees
- Frankenstein walk


WOD
Run 400m
100 double unders
50 deadlifts (135/95)
35 HSPU
100 double unders
50 situps
35 shoulder to overhead (135/95)
100 double unders
Run 400m

Beginners WOD
Run 400m
35 double unders
25 deadlifts
15 press
35 double unders
25 knees to elbows
15 shoulder to overhead
35 double unders
Run 400m

HSPU with Chris Spealler 
Double Unders 

Monday 12 May

Warm Up
400m run / 500m row
10 OHS
10 Pass Thru
15 Leg swings
 - front / back
 - side / side
Bergener warm up

WOD
15 min to find 1 RM OHS

21-15-9
OHS (95/65)
Burpee

Chad teaches Kayla the OHS

Saturday 10 May, bring your partner

Warm up

400m run / 500m row

10 Pass thrus

10 PVC deadlifts

10 T2B

10 Baby elephants

10 box jumps

WOD

WITH A PARTNER

Each Person Runs 2×200 meters – Relay Style (one runs, one rests, then the other goes, etc)

50 PARTNER Deadlifts (275/185)

Accumulate 60 Toes to Bar (you can only perform reps when your partner is holding a handstand)

80 Partner Jump Overs (One partner holds top of push-up position and the other jumps over them)

100 Foot Wheel Barrow – Accumulated

10 Partner Jump Rope

Each Person Runs 1 x 200 Meters Carrying a Medball – Relay Style (20/14)

Friday 9 May

Warm Up
400m run / 500m row
10 OHS
10 Good mornings
15 PVC Thrusters
15 Bar swings

WOD
5-5-5-5-5
Thruster (for heaviest load)

Rest 30 seconds

Strict pull up AMRAP (untimed)
If you get more than 10 on your first set, add a dumbbell.
(continue until you fail)

Thruster with Khalipa

Temporary relocation of Centurion Crossfit

All,

As of now, DPW is planning to redo the floors in the section of the gym that we occupy.  This will require us to move to a temporary location during construction.  As of right now, it is scheduled for sometime next week, however, that is all we know.  If anyone would like to volunteer their time and possibly their vehicle to move, please let a coach know.  The coaching staff should learn more about this move tomorrow, and we will continue to keep you, the athlete, informed.

Thank you for your cooperation in this uncertainty.

Coaching Staff

Thursday May 8th

Warm Up

400m run / 500m row

10 Pass Thrus

10 OHS

15 sec handstand hold

10 Box jumps

Clean grip Burgener Warm up

WOD

3 Rounds

3 Min AMRAP

3 Freestanding Handstand Push ups

6 Hang Power Cleans (135/95)

9 Box Jumps (20)

Rest 1 Min between rounds

Beginner WOD

12 Min AMRAP

3 Handstand Push ups

6 Hang Power Cleans

9 Box Jumps

Handstand Push up

Hang Power Clean

Middle of the week, gotta "run" away

Warm up
400m run / 500m row
15 Baby elephants
Wall to wall knee raises
Wall to wall butt-kickers
Wall to wall Frankenstein walk
Leg swings
-10 front /back
-10 side/side

WOD
1 Mile run
rest 5 min
1 Mile run

Athletes with running profile
2000m row
rest 5 min
2000m row

800m run route - twice around is 1 mile.

Tuesday May 6th

Warm Up
400m run / 500m row
10 Pass thrus
10 Pull ups
10 Push ups
20 Air squats with 3 sec hold at the bottom


WOD
"Angie"
100 pull ups
100 push ups
100 sit ups
100 air squats

Beginners WOD
AMRAP 15 min
4 pull ups
6 push ups
12 sit ups
18 air squats

Cinco De Mayo

Warm Up
400m run / 500m row
10 Pass thrus
10 OHS
10 Bar swings
15 Air squats
Burgener Warm up

WOD
Rx weight is #115 and #75 (scale accordingly)

10 Press
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerk
35 Back Squats

Saturday, May 3rd

WARM-UP
400m Run/500m Row
10 Air Squats
15 Hollow Rocks
10 Back Extensions
10 Pull-ups
10 Push-ups
Baby Elephants (down & back)

WOD
5 RFT:
Run 400m
12 Deadlifts (225/155)
2 Rope Climbs

Friday, May 2nd

WARM-UP
400m Run/500m Row
10 Pass Throughs
10 Med Ball Cleans
10 Pull-ups
10 GHD Sit-ups
Burgener Warm-up (Click for link)


WOD
5 RFT:
5 Power Cleans (205/145)
5 Muscle-ups