Friday, October 31, 2014

1 November 2014

*Foundations at 0830. Class at 10. Hope everyone had a fun and safe Halloween. Feel free to wear your costumes today to WOD in!**


Teams of 2:

50 Deadlifts (315/205)(275/185)(225/155)
50 Box Jumps (30/24)(24/20)
35 Clean and Jerk (185/125)(155/105)(135/95)
35 Burpee Pull-Ups
20 Thrusters (135/95)(115/75)(95/65)
20 Muscle Ups

Thursday, October 30, 2014

Halloween Wod-31 Oct 14

**NO 1730 class!**


100 double unders 


5 Rounds of:

5 Back Squats (225/155)(185/135)(155/105)
10 Burpees
15 KBS (1.5/1)


100 double unders

Warm up

4 rounds of Cindy

This is not for time. Efficient movement throughout. This is a warm up to the work out.

Lumberjack 20 coming up on 15 November!

On 15 November, we will be hosting Lumberjack 20 as our Saturday WOD. 

Lumberjack 20
20 Deadlifts, 275/190 
Run 400m
20 KB swings, 2/1.5
Run 400m
20 Overhead Squats, 115/80
Run 400m
20 Burpees
Run 400m
20 Pullups, Chest to Bar
Run 400m
20 Box jumps, 24″/20″
Run 400m
20 DB Squat Cleans, 45/30 each hand 
Run 400m

On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

The WOD will begin at 1000 and we will be having a potluck social after. Sign ups for the potluck will be on Facebook. If you don't use Facebook, but want to participate in the potluck, please contact a coach or email

As many of you know, we are a nonprofit affiliate and purchase our own equipment for the box. We are planning to purchase some additional equipment in the near future, so anyone attending Lumberjack 20 and the potluck is encouraged to donate to support the box. $10 is suggested, but any donations are appreciated!

Wednesday, October 29, 2014

30 Oct 14- Thursday


Run 1 Mile
50 thrusters (95/65)(75/55)(65/45)
Run 1 Mile

Warm up
runners lunge and  leg swings

15 goblet squats
25 kbs (light weight)
50 jumping jacks
25 kbs
15 goblet squats

Tuesday, October 28, 2014

29-Oct-14 Wednesday

**0900 class will be at 0830 tomorrow**


Crossfit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 burpees
30 Snatch (75/45)(65/35)(45/25)
30 burpees
30 Snatch (135/75)(115/65)(105/45)
20 burpees
30 Snatch (165/100)(145/85)(125/65)
10 burpees
Max rep Snatch (210/120)(185/105)(165/95) scale further if needed

Warm up


100m row
5 kbs
5 behind the neck push press
5 ohs

Monday, October 27, 2014

28 Oct 2014- Tuesday

**all classes**


5 Rounds

1 min at each station for max reps:

Row for Calories
Double Unders
Hollow Rocks or Toes to Bar

Warm Up

Run 400m orRow 500m

3 Rounds for Quality

10 supermans
5 pull ups
10 air squats

 From Barbells for Boobs in Temple this past Saturday. Spot the Centurions!

Monday 27 October

Sorry for the late post...all classes today

Warm up:
Row 500 m/Ruun 400m
Deep runners lunge (down & back)
10x junkyard dog
10x front squat (pvc)
10x push press (pvc)


Clean & jerk
Find your 1 rep max

Saturday, October 25, 2014

Saturday 25 October 2014: Barbells for Boobs

No 1000 class today! We are participating in Barbells for Boobs at Horny Toad Harley Davidson in Temple!

Event starts at 0900 and you can register up until 1100 to participate.

30 clean & jerks for time (135/95)

Thursday, October 23, 2014

Friday, 24 October 2014

400m run
3 rounds
10 situps
10 lunges
Burpee broad jump (down and back)

100 Back Squats (95/65)
Each Minute do 12 Sit-ups

Wednesday, October 22, 2014

Thursday, 23 October 2014

400m Run/500m Row
10 Pushups
10 Burpees
10 Lunges
High Knees down and back
Butt Kicks down and back
20 single unders
30 Minutes- Focus is on Consistent Movement and Quality
Run or Row 400 Meters or Airdyne .5 Miles
10-15 Perfect Push-ups or 5-10 Kipping Handstand Push-ups
75 Single Unders or 20 Lateral Jumps Over Bar
15-30 L-Sit or L-Hang
(You can switch the movement each round- Example: Round 1 you could do 15 push-ups, Round 2 you could do 5 Handstand Push-ups, etc)

Tuesday, October 21, 2014

Wednesday 22 OCT 2014

Row 500m/Run 400m
walking lunges down and back
butt kicks down and back
10 kip swings
TABATA Jump Rope with High Knees
Work up to Power Clean weight
AMRAP 5 Minutes
4 Power Cleans (155/105)
24 Double Unders
10 Pull-ups

Monday, October 20, 2014

Tuesday, 21 October 2014

Run 400m/Row 500m
10 Strict Press (PVC)
10 Push Press (PVC)
10 Push Jerk (PVC)
10 Pushups
10 Airsquats
10 Walking Lunges
Push Jerk- Every 2 Minutes  for 20 Minutes do 3 reps for max load
Post: 3 sets AMRAP Ring Push-up / 3 Sets of Strict Knees to Elbows
Can you Jerk as much as Lauren Fisher?

Sunday, October 19, 2014

Monday, 20 October 2014

**1700 Tomorrow (20 OCT) is the deadline to sign up for Barbells for Boobs!***
400m Row
Butt Kicks
High Knees
10 Air Squats
10 Pass Through
10 Around the World
“Fight Gone Bad”
3 Rounds
Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20″)
Push Press (75/55)
Row for Calories
*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Jose "beard power" Squats

Friday, October 17, 2014

Saturday, 18 October 2014

Teams of 2 complete the following:
10 Rounds
10 Toes 2 Bar
15 Jumps over Box
Alternate rounds back and forth until each person completes 10 rounds

Barbells for Boobs

Barbells for Boobs is fast approaching, so if you are signed up and participating please let us know...

* We need to know names & weights *

 We also need to know if anyone is wanting to participate in the survivor heat or heavy Grace (225/135)

Thursday, October 16, 2014

Friday, 17 October 2014

Row 1000m
20 Muscle Ups
10 Overhead Squats (175#/115#)

Wednesday, October 15, 2014

Thursday, 16 October 2014

Accumulate the following work in any order:
50 Shoulder to Overhead (pick your weight)
50 Ring Rows
50 Box Jumps (pick your height)
50 OH Lunge (pick weight)


Tuesday, October 14, 2014

Wednesday, 15 October 2014

Back Squat
Vary the loading so that you are challenged by each set. DO NOT be afraid to fail!

Monday, October 13, 2014

Tuesday, 14 October 2014

Tomorrow 0530 will be welcoming back the lovely Nicole Harp

10 RFT
6 Deadlifts 225/165#
12 Pull-ups
24 Double-Unders

Sunday, October 12, 2014

Monday, 13 October 2014

Tomorrow's class will be held outdoors and at noon only!

10 Tire Flips
Run 200m

Cash out: 50m burped tire flips

Friday, October 10, 2014

Saturday, 11 October 2014

Team Centurion will be at the 1000 Rep Challenge at Heritage Park Fitness in Harker Heights starting at 8AM
Come Cheer us on! (Bring donuts)
Saturday's Class will be at 8AM (Inside)
Coach Billy's Choice

Thursday, October 9, 2014

Friday 10 October 2014

Class times 0530 and noon only

Outdoor WOD, coach's choice!

Have a safe 4 day!

Wednesday, October 8, 2014

Thursday, 09 October 2014


Run 400m/Row 500
10 Pass Throughs
10 Around the World
Butt Kicks (down and back)
10 Air Squats
1 Rope Climb
Handstand Hold 30 sec

In any order Complete the following tasks, rest as needed between each:
200 meter sprint carrying plate
30 Calorie Row
60 Second Sled Drag or Push
60 Second Handstand Walk for Distance  or Handstand Hold
60 Second AMRAP Rope Climb
60 Second DB Farmers Walk holding the head of the DB
These should be all out efforts, if you leave thinking it was too easy then you didn’t push hard enough

Tuesday, October 7, 2014

Wednesday, 08 October 2014

Register for and/or donate to Team Centurion on our barbells for boobs page!

All Classes- 0900 will be at 0830
Team Centurion "The Black Ninjas" at the Texas Army ROTC Competition

Run 400m
10 Kip Swings
High Knees (down and back)
10 Air Squats
Butt Kicks (down and back)
10 Pushups
Lunges (down and back)
10 Pullups
AMRAP 10 Minutes
45 Thrusters (95/65)
45 Pull-ups

Monday, October 6, 2014

Tuesday 07 October 2014

0530 Coaches Bringing Sally Up
All Classes
Warm up:
Run 400m
3 rounds:
10 around the worlds
10 pass throughs
10 air squats
Hang Squat Snatch- 2 reps on the 2 minute for 20 minutes
Post WOD: 3 Sets of 8-12 DB Bench Press on floor and 3 sets of Windshield Wipers

Sunday, October 5, 2014

Monday, 06 October 2014

400m run

3 rounds
butt kicks down and back
5 burpees
10 air squats


“Bring Sally Up WOD” (95/65)

As soon as the song is over you will get a 10 second rest and then:

Run 800 meters

Example Video
Link to an example video.

Friday, October 3, 2014

Saturday 4 October

Saturday Wod at 10 am!!!  Following foundations class (8:30am)

Warm up: 
Run 400m
Round the world
Pass throughs
Leg swings
10 walking lunges each leg
10 burpees
10 Kip swings

Teams of 3:
75 ground to overhead 
100 pull-ups
200 box jumps
300 DU 
*teams must be coed*

Thursday, October 2, 2014

Friday 3 October

ALL classes on this happy Friday!

T shirt order form still available online.... :)

Warm up:
Run 400m/row 500m
10 round the world
10 pass throughs
10 good mornings (PVC)
10 squats
10 push ups
10 inch worms

Bergener with pvc (as a class)

Workout of the Day
5 Rounds
10 Hang Squat Clean (135/95)
15 Burpees

Wednesday, October 1, 2014

Thursday 2 October

ALL classes today! :0)

* Don't forget about your Centurion *

Warm up:
Run 400m/Row 500m
10 each: round the worlds
pass throughs
shoulder press (pvc)

 EMOM 20 mins 
Even: 5 Strict Pull-Ups
Odd: 3 Shoulder to Overhead (205/135)