Tuesday July 1

We are back in the gym! We are all very excited to get back to work in our space and enjoy these awesome new floors. There are some new rules that all athletes MUST follow.  Failure to adhere to these will be met with consequences that could affect all of us at Centurion CF and our ability to run our box. Please take a moment to read them and make sure you follow them.

-All athletes and coaches MUST enter and exit through the front doors of the building only. We are only allowed to use the back door for running.

-Please scan in at the front desk with your ID

-NO children are allowed in the gym area. You may still bring your children but they must be only in the small, blue wrestling room in the hallway next to the gym. Children MUST be supervised at all times by an adult. PARENTS this means we will have to run heats to ensure supervision and work together to make sure everyone can get their workout in.  Your help with this is appreciated.
      Rules for the room:
         - No shoes will be worn on the mat.
         - No food or drink on the mats.
         - Please be sure to clean up after your child(ren)

JULY 1

Warm Up

Run 400M/row 500M
 2rounds not for time
10 OHS
10 push-ups
10 sit ups
Burgener Warm-up


WOD

For Max Load: 3 Hang Snatch High Pulls to 1 Hang Squat Snatch

Post: 2 Sets of 12 DB Walking Lunges per leg (use heavier DBs than 2 weeks ago)

BEGINNER WOD

4 Rounds of:

12 Sumo-Deadlift High Pull

30 Single Unders

16 Lunge Steps

30 Single Unders

Monday June 30th

Warm Up:

Run 400 Meters
10 Pass Throughs
10 Around the World
10 OHS
10 Push Ups
20 Lunges (10 each side)
30 second Plank

WOD:

2 Rounds of:

20 Handstand Push-ups

30 KB Swings (53/35)

then

2 Rounds of:

20 Pistols

30 Sit-ups

then

2 Rounds of:

20 Back Squats (135/95)

30 Box Jumps (20″)

 

 

 

Saturday June 28th:

Warmup:
400 m run
10 pass throughs
10 burpees
Group warmup


WOD:
50 Burpees
 10 KB swings (53/35)
 40 Burpees
 20 KB swings
 30 Burpees
 30 kb swings
 20 Burpees
 40 KB swings
 10 Burpees
 50 KB swings

Friday 27 June 2014

Warm up

Run 400m

2 Rounds not for time

15 x pass throughs
15 x Around the worlds
10 x Air Squats
15 x OHS
15 x Snatch

Then

Get some!!



WOD
“Josh”
For time:
21 Overhead squats (95 lbs)
42 Pull-ups
15 Overhead squats (95 lbs)
30 Pull-ups
9 Overhead squats (95 lbs)
18 Pull-ups

Thursday 26 June 2014

Warm up

 

Jog 400m

 

Then

 

3 Rounds not for time

10 x pass throughs

10 x around the worlds

10 x Air Squats

10 x OHS

10 x Push Jerks

 

Then

 

20 x Burpees for Time

WOD
10 Push Jerk (185/135)
Run 200 Meters
20 Push Jerk (135/95)
Run 400 Meters
30 Push Jerk (95/65)
Run 800 Meters

Beginners WOD

5 Rounds

5 Push Jerk

10 Ring Rows

Wednesday 25 June 2014

Warm up

Run 400m

Then

Then 4 Rounds
10 x OHS
10 x Thrusters
10 x Burpees
10 x Lunges

Then

Jog 400m

WOD

Max Rep Broad Jump
then
Max Rep Pull-ups
then
Max Rep Push-ups
then
Max Rope Climbs in 3 min

-Rest as needed between efforts and complete in any order-

Tuesday 24 June 2014

Warmup

Jog 400m

Then

3 Rounds of
10 x Air Squats
20 x Lunges
10 x Burpees

Then

Run 400m



WOD

AMRAP 10 min

You and one teammate complete as many reps as possible of the following complex

Power Clean

Lunge Right

Lunge Left

Thruster

-You will alternate back and forth and choose whatever weight you would like. Recommended weight is (135/95) or higher-

Monday 23 June 2014

Warm up

Run 400m
10 x Around the Worlds
10 x Pass Throughs
10 x Air Squats
10 x OHS
10 x Squat Cleans
10 x Burpees

WOD
10 Squat Clean (185/135)
Run 200 Meters
20 Squat Clean (135/95)
Run 400 Meters
30 Squat Clean (95/65)
Run 800 Meters
Beginners WOD


Beginners WOD

3 Rounds
15 Squat Cleans
Run 400 Meters

Saturday June 21 2014

Warm up
400m run/500m row
10 burpees
10 Samson stretch (5 each leg)
20 Air squats
10 Push ups

In teams of 3:

Run 200 Meters as a Team
 then,
 Complete a total of 120 Shoulder to Overhead (135/95)
 Partner can only do shoulder to overhead while another parnter holds their chin over the pull-up bar
 (the rotation is: chin over bar holder rotates to shoulder to overhead, shoulder to overhead rotates to rest person, rest person rotates to chin over bar person)
 then,
 Run 200 meters as a team
 then,
 Complete 150 Burpees
 Can only work while another parnter holds a handstand
 (rotation is: Handstand holder to burpee person to rester)
 then,
 Run 200 meters as a team

Friday June 20 2014

0530, 0900, 1200 classes only tomorrow for the four day.

Friday June 20 2014

Warm up
400m run/ 500m row
10 Air squats
15 Light kettle bell swings
10 OHS
Butt kicks
High knees
10 Spidermans

WOD
3 RFT
400m run
21 KB swings (53/35) (35/25)
42 Air squats

Thursday June 19 2014

0530, 0900, and 1730 classes tomorrow.

Thursday June 19 2014

Warm up
400m run/ 500m row
10 Press-PVC
10 Push ups
20 Air squats
20 Walking lunges
10 OHS
MOBILITY

WOD
Press- find 5 Rep max

Post WOD- not for time
30 Ring dips
30 Ring rows

Beginners WOD
Skill- Kipping technique

10 Minute AMRAP
10 Jump over barbells
5 Press
10 Barbell rows with press weight

Wednesday June 18 2014

Warm up
400m run/500m row
10 Pull ups
10 Wall balls
20 Double unders
10 Box jumps
10 Air squats

WOD
"NUTTS"
10 Hand stand push ups
15 Deadlifts (250/175)(225/150)(200/125)(175/100)
25 Box Jumps (30"/24")(24"20")(20"/18")
50 Pull ups- scale to banded or jumping as needed
100 Wall balls (20/14)
200 Double unders- scale to singles(3:1)
run 400m with plate (45/35)(35/25)(25/15)


Only 0530, 0900, and 1730 classes tomorrow. 

Tuesday 17 June 2014

Warm up
400m run/500m row
10 Hang Power Cleans-PVC
20 Walking lunges-10 each leg
10 Front Squats-PVC
10 Hang Squat Cleans-light weight or naked bar
High knees down and back

WOD
5 Heavy sets
Hang power clean to hang squat clean to 2 front squats

Post WOD
2 Sets of 12 dumbbell walking lunges per leg

Beginners WOD
5 sets of 2 hang power clean to 2 hang squat cleans to 2 front squats

Post WOD
2 sets of 12 dumbbell walking lunges per leg

*if no dumbbells are available use kettle bells as a sub*


Tomorrow  only 0530, 0900, and 1730 classes.

Monday JUne 16 2014

Monday 16 June 2014

Warm up
400m run/500m row
10 SDHP-PVC
15 Jumping jacks
10 Push jerk-PVC
10 Good mornings
10 Samson stretch- 5 each leg


WOD
21-18-15-12-9-6-3
Sumo Deadlift High pulls (75/55)(65/45)(55/35)(45/25)
Push Jerk (75/55)(65/45)(55/35)(45/25)


Tomorrow is only 0530 and 1730 Classes.  0900 class will resume on Tuesday 6/17/4014.

Saturday June 14th: Saturday WOD!

Warmup:
400 m run
Group Warm up with Coach Christy

WOD:

50-35-20

Wall Ball

Pull-Up

Run 200 after each round.

Friday June 13th: Lucky or unlucky?

Class times will be 0530, noon and 1730--weather permitting! Please keep an eye on Facebook for the official word.

Warmup: 

400 m run

15 leg swings each leg

10 walking lunges each leg

10 PVC pass throughs

10 naked bar push press

10 burpees

WOD:

3 rounds for time:

10 clean & jerk (135/95) (115/75) (95/55)

15 burpees

30 sit-ups 

Thursday June 12: Ready for it?

Class times will be 0530, noon and 1730

Warm up:

400 m run

10 pass throughs

10 Overhead squats

10 walking lunges each leg

10 box jumps

20 double unders

10 kb swings

WOD:

800 m run or 1000 m row

50 pull ups

800 m run or 1000 m row

50 box jumps (24/20)

150 double unders (3 to 1 singles)

50 kettlebell swings (53/35) (35/25)

Wednesday June 11th: thrusters and....

Class times will be 0530 and 1730 only today! 

Warmup:

400 m run

15 leg swings each leg

15 air squats

10 baby elephants

10 naked bar thrusters

WOD:

3 rounds for time:

15 thrusters (95/65) (75/45) (55/30)

20 push ups

Tuesday June 10th: Squats, squats, squats!

Attention Centurions! Due to coach availability, the only classes tomorrow will be 0530 and noon!

Warmup:

400 m run

15 leg swings each leg
20 walking lunges (each leg = 1)
10 baby elephants
10 air squats
Warm up to back squat starting weight

WOD:
Work to 1 rep max back squat
5-4-3-2-1

Beginners WOD:
Back Squat: work to find a weight that you can get 5 reps
5-5-5-5-5

Finisher:
Accumulate 100 abmat sit-ups and 100 banded Good Mornings in any rep scheme or order
(See video)

Monday June 9th: EMOM!

Warmup:

400 m run

10 pass throughs

10 kip swings

10 push ups

10 burpees

Warm up to WOD weight for push jerks

WOD:

20 minute EMOM

Odd minutes: 6 Push jerk (185/135) (155/115) (135/95) 

Even minutes: 12 toes to bar

7 June 2014

Warmup:

30 jumping jacks

30 push-ups

30 air squats

Punter kicks length of dumpster fence

WOD:

5 RFT:

7 Deadlifts 275/185, 225/135, 185/95

30 Air Squats

7 Handstand Push-ups 

6 June 2014

Hey Centurions, set up for this will take a few extra minutes, so be on time for class. It's a good one! 

WOD: 

On a 20 minute clock:

Run 1 mile.

AMRAP with remaining time-

5 Front Squats 185/125, 135/95, 95/75

10 Pull Ups

15 Sit Ups

Warmup:

2 rounds:

15 Air Squats

15 sit ups

200m jog

No Noon Class on Thursday or Friday

Athletes: We regret to inform you that we are unable to provide a noon class for Thursday and Friday due to not having a coach available. Sorry for the late notice and any inconvenience.

5 June 2014

Warmup:

200m run

15 PVC pass through

15 PVC push press 

15 air squats

WOD:

7 RFT:

10 Push Press 115/85, 95/65, 75/45

15 Box Jumps 24/20

Beginner WOD:

5 Push Press

10 Box Jumps

Snatch, Squat and Deadlift

4 June 2014

Warmup:

400m run

15 PVC overhead squats

15 PVC pass throughs 

Punter kicks- length of dumpster fence

WOD:

5 sets for max load-

Hang Power Snatch- Hang Snatch- 3 Overhead Squats

Then:

3x10 reps of Romanian Deadlifts

3 June 2014- How fast can you move?

Warmup: 

30 Jumping Jacks

20 Air Squats

10 Push-ups

X 3 rounds

WOD:

15 Min AMRAP

10 Hang Power Cleans 135/95, 95/75, 75/45

15 Wall Balls 20/14 lb to 10/8ft

25 Hand- Release Push-ups

Beginner WOD:

12 min AMRAP

15 push ups

10 wall balls

5 hang power cleans

Jerks and Burps!

Monday, 2 June 2014

Warmup:

200m jog
15 air squats
15 pushups
15 pass throughs
15 PVC push jerks

WOD:

A) 12 minutes to work up to a max Split Jerk (from the rack)

B) 4 RFT:
     200m run
     12 burpees