01-Sept-14---Monday

Labor Day Wod-Coaches choice. 0530 ONLY-no other classes.

**per some 0530 athletes, Coach Dan will hold an outdoor wod due to the gym being closed.**

Saturday, 30 August, 2014

Saturday, 30 August, 2014

 

No Class! Gym is closed for Holiday weekend! 

 

Click here to order your exclusive Centurion CrossFit T-Shirt!

 

 



Friday, 29 August 2014. No Classes

No classes all weekend!! Have a great weekend!!  

 

But you can still put your orders in for Crossfit Centruion T-shirts

 Just Click here!!!

Thursday, 28 August 2014, All classes!!

 Thursday, 28 August 2014
All Classes!!

T-Shirt Order Form is Online!!

Warm Up

400m Run/ 500m Row

15 Air Squats

10 Around the Worlds

10 Pass Throughs

Broad Jumps: Down and back

Sampson Stretch 30 seconds each side

 

 

 

“I Love My Bumper Plate: Part 2′′

Plate Rx is 45/35:

WOD

3 Rounds

20 Push-ups with feet on Plate (hips and legs not allowed to touch the ground)

100 Feet of Lunge/Lunge/Squat/Squat with Plate in Bear Hug Position

Skill- Superman Holds on GHD and L-Hangs from Bar 3×30 seconds of each

20 Over your Plate Jumps

100 Meter Run with Your Plate

BEGINNERS WOD

Kip Practice

AMRAP 10 Minutes

15 Wall Balls

7 Pull-ups

Happy Birthday to Coach Nick and Karen!!!

 

Wednesday, 27 August 2014

Wednesday, 27 August 2014. ALL CLASSES!!!

 

T Shirt order form is online!

https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform

 

Warm Up

400m Run/ 500m Row

Burgenger Warm Up

50 Single Under

10 Push Ups

15 Squats

Broad Jumps Down and Back

50 Single Under

 

 

WOD

AMRAP 12 Minutes

5 Power Cleans (155/105)

7 Burpees

25 Double Unders

Tuesday 26 August 2014 No Noon Class! All other class times!!

Tuesday 26 August 2014

No Noon Class! All other classes!!!

 

T Shirt order form is online!

https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform 

 

Warm Up

400m Run/ 500m Row

10 Air Squats

10 Around the Worlds (each way)

10 Pass through

10 Push-ups

10 Good Mornings w/ PVC

 10 Kip Swings

 

WOD

“Helen”

3 Rounds of:

Run 400 Meters

21 Swings (53/35)

12 Pull-ups

BEGINNERS WOD
Skill- Squat Therapy
1 Minute DB Push Press
1 Minute DB Alternating Plank Row
1 Minute Jump Rope
WOD
3 Rounds of:
1 Minute Squat

 

Monday 25 August 2014

No 0530 due to the gym not opening until 0900

All other class times

T Shirt order form is online!

https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform 

Warm up:

500 m row/400 m run

10 kip swings

10 behind the neck press and hold w/ naked bar

10 around the world

10 pass through

10 push ups

WOD

Build to Max Load of the Following Complex

1 Press to 3 Push Press to 5 Push jerks
*You cannot drop or re-rack the bar between movements*

**Make sure you get in at least 3 challenging sets**

Post:
Do 30 Ring Dips....not for time

Saturday 23 August 2014

Warm up:

Run 400m or row 500m

10x round the world
10x pass through
Toy soldiers (down & back)
bear crawl (down & back)
crab walk (down & back)
10 step ups
10 wall balls
10 inch worms

WOD

150 singles

40 wall ball

40 box jump (20″)

150 singles

30 wall ball

30 box jump

150 singles

20 wall ball

20 box jump

Friday 22 August 2014

Happy Friday! ALL class times today :)

Warm up:
Leg swings (front/back/sides)
Hip and knee circles
Runners lunge (x3 each leg)
Junkyard dog


WOD

4 Rounds:

Run 400 Meters

50 Squats

Thursday 21 August 2014

*No 1200 class today*
Don't forget to order your CF Centurion t shirts!!!! The link is on our Facebook page or ask your coach. :)

Warmup:

Row 250 m

5 burpees

10 push ups

15 step ups

20 jumping jacks

15 step ups

10 push ups

5 burpees

Workout of the Day

21-15-9

Deadlift (225/155)

Box Jump (24/20)

50′ Overhead Walking Lunge between each round (45/25)

Wednesday 20 August 2014

* All classes today! *

Warm up:

Run 400m or row 500m

10 pvc pass throughs

10 round the worlds

10 good mornings (with pvc)

10 leg swings (front/back/sides)

10 broad jumps

10 inch worms/baby elephants

10 squats

Burgener warmup with pvc

Workout of the Day

5 Rounds of the Following Complex:

(not for time)

Deadlift

Power Clean

Push Press

Split Jerk

-Work up to find your heaviest weight-

Tuesday 19 August 2014

* Class times are 0530, 0900, 1730 *

No 1200 today

Warm Up:
Row 500m or run 400m
40 single jump ropes
30 squats
20 pushups
10 lunges (each leg)
5 burpees

WOD

Run 800 meters

Rest 3 min

“Annie”

50-40-30-20-10

Double under

Sit-up

(10 min cap)

Rest 3 min

Run 800

Total time is your score.


Don't forget about T shirt orders!!!! Talk to your coach for more info

Monday 18 August 2014: "Karen"

Class times: 0900, noon and 1730

No 0530 for a little while until Coach Lisa recovers from having her baby!

Don't forget to order your t-shirts! 

T Shirt order form is online!https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform

Shirts are $20 and you must pay a coach once you place your order. Select your typical class time and that coach will be responsible for collecting your money and delivering your shirt. Any questions? See a coach!

Warm up:

400 m run or 500 m row

15 air squats

15 kip swings

Banded stretches 

10 baby elephants

20 walking lunges (10 each leg)

15 wall balls

WOD

"Karen"

150 Wall balls (20/14) (10'/8')

rest

3 rounds (not for time)

10 Toes to bar

10 Good mornings

15-Aug-14

****Noon and 1730 today only****

WOD

20 min AMRAP

Run 400m

7 front squats (185/125)(155/105)(135/95)

10 handstand push ups (if 10 is easy, use a deficit)

Warm-up

Coaches choice

14-Aug-14 Thursday

***0530-0900-1730 classes only***

WOD

10-8-6-4-2

Clean and Jerks (135/95)(115/75)(95/65)

50-40-30-20-10

Double Unders

Beginners WOD

AMRAP 12 Minutes

6 Hang Clean and Jerks

18 Double Unders

Warm-up

deep runners lunge (alt)

leg swings (front/back/sides)

banded shoulder stretch

10 air squats (5 sec pause in bottom)

20 gh sit-ups

20 gh back extensions

30 Russian KBS (choose a light weight)

13-Aug-14 Wed---UPS

****all classes today!!****

WOD

10 Hang Power Snatches (135/95)(115/75)(95/65)

50 Pull-ups

50 Push-ups

50 Sit-ups

50 Squats

10 Hang Power Snatches (same as above)

Warm-up

400m run

3 Rounds Semi-Cindy

5 kip swings

10 hr (hand release) push ups

15 Over Head Squats with pvc pipe

12-Aug-14 Tuesday!

*****0530-0900-1730 classes only today!!!****

WOD

1.) 12 minutes -- work Back Squat, sets of 3 with a 3 second pause at the bottom of each rep

2.) 12 minutes-- work to a heavy 3 rep Back Squat (no pause)

Beginners

20 minutes to work on sets of Back Squats for 5 reps

Warm-up

Row/run  500m/400m

length of the gym and back, bring knee up to chest and hug (alt)

10 burpees

length of gym and back, butt kicks

5 burpees

length of gym and back, alternating side lunges

10 push ups

11-Aug-14 Monday

WOD

Amrap 12

10 Push Press (75/55)(65/45)(55/30)

10 Box Jumps (20'')

10 Sumo Deadlift High-Pull (75/55)(65/45)(55/30)

Warm up

2 rounds not for time

10 kip swings

7 air squats

5 jump squats

3 burpees

Saturday 9 August

Warm Up
400 M run/500M row
10 burpees
10 air squats
10 situps
PVC Burgener warmup



WOD

Farewell Coach Kristina and Amber

100double under buy in

 

3rft

6 snatch (95/65)

9 shoulder tap

12 box jump (24/20)

 

100 double under cash out

 

 

 

Friday 8 August

Class times 0530, 0900, 1200. No 1730, gym will be closed then.

Warm Up
400M run/500M row
10 PVC pass through
10 around the world
10 push ups
10 pull ups
10 air squats


WOD
Wall Ball (20/14)
50-35-20
Swing (53/35)
20-35-50

Thursday 7 August

Class times: 0530, 0900, 1730

Warm Up
3 Rounds not for time:
10 PVC overhead squat
10 KB swings (light weight)
10 push ups

then 10 clean & jerk with empty bar


WOD
Clean & Jerk
Find your 1 rep max

 

Beginners WOD
Hang Squat Clean and Jerk
3-3-3-3-3

Wednesday 6 August

Class Times 0530, 0900, 1200, 1730

Warm Up:
Run 400M/Row 500M
10 air squats
10 push ups
20 lunges
10 kip swings


WOD
AMRAP 20 min
5 burpees
5 pull ups
Run 200 meters
10 burpees
10 pull ups
Run 200 meters…..
Continue increasing sets by 5 until your time is up.

Tuesday 5 August

Class Times: 0530, 0900, 1730
NO noon class today

Warm Up:
400M Run/500M row
10 PVC Overhead Squat
10 kip swings
Then 3 Rounds:
10 hip extensions
10 abmat situps

WOD
21-15-9
Deadlift (225/155)
Overhead Squat (135/95)

 

Beginners WOD
3 Rounds
10 Deadlift
10 Overhead Squat

Monday 4 August

Class times: 0530, 0900, 1730.  NO noon class today.  Coach Julie is out of town last minute.  Sorry for the inconvenience. 

Warm Up:
400M Run/500M Row
10 pass throughs
10 around the world
10 air squats
PVC Burgener warm up

warm up to snatch working weight

WOD
3 Rounds for time:

5 Muscle Ups (Scale 3:1 pull-ups and dips)
10 Snatch (135/95)
30 Abmat Sit-ups