Friday, May 30, 2014

Wod Trio- 31-MAY-2014


2 rounds of:

20 handstand push ups
30 kbs (53/35)(35/25)


2 rounds of:

20 pistols
30 sit ups


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

Thursday, May 29, 2014


*noon class is cancelled*


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


2 rounds

200m run
10 pvc back quats
10 pvc front squats
200m run
10 pvc snatches
10 pvc push presses

Wednesday, May 28, 2014



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

Tuesday, May 27, 2014

28-May-14 Benchmark



5 rounds, time each round:

20 pull ups
30 push ups
40 sit ups
50 air squats

**rest exactly 3 minutes between each round**


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.”  

Monday, May 26, 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)


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

Sunday, May 25, 2014

Monday-26 May 2014--Memorial Day 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. 

Friday, May 23, 2014

Saturday 24 May 2014


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.

Thursday, May 22, 2014

Friday 23 May 2014


50 Burpees
50 Toes to Bar
50 Hang Power Cleans (95/65)
Run 400 Meters
50 Wall Ball
50 Box Jumps (20″)

Wednesday, May 21, 2014

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


Tabata Mash-up of:

1 Arm DB Hang Power Snatch
Handstand Hold


AMRAP 12 Minutes

4 Strict Press
8 KB Swings
12 Lunges

Tuesday, May 20, 2014

Wednesday 21 May 2014

Find 1 Rep Max Squat Clean and Jerk

Monday, May 19, 2014

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


20 Min AMRAP


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

Sunday, May 18, 2014

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


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

Friday, May 16, 2014

Saturday, May 17th

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


For time:

1000m row

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

Run 800m

Thursday, May 15, 2014

Friday, May 16th

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



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

Wednesday, May 14, 2014

Thursday, May 15th: Strength + WOD

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


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
12 min AMRAP
Row 250 or Run 200
15 Squats
10 Box Jump (30/24)

Tuesday, May 13, 2014

Wednesday, May 14th

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

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

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

Monday, May 12, 2014

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

Run 400m
100 double unders
50 deadlifts (135/95)
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 

Sunday, May 11, 2014

Monday 12 May

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

15 min to find 1 RM OHS

OHS (95/65)

Chad teaches Kayla the OHS

Friday, May 9, 2014

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

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)

Thursday, May 8, 2014

Friday 9 May

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

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)

Wednesday, May 7, 2014

Temporary relocation of Centurion Crossfit


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

3 Rounds
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

Tuesday, May 6, 2014

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

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.

Monday, May 5, 2014

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

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

Sunday, May 4, 2014

Cinco De Mayo

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

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

Friday, May 2, 2014

Saturday, May 3rd

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

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

Thursday, May 1, 2014

Friday, May 2nd

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

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