Thursday, 1 January 2015

GYM CLOSED. HAPPY NEW YEAR!!!!

Wednesday, 31 December 2014

0530 Class Only!!

Warm Up:
20 Jumping Jacks
High Knees Down and Back
Butt Kicks Down and Back
Walking Lunges Down and Back
Burpee Broad Jump down and back
15 Jump Squats

WOD:

"Barbara"
5 Rounds for Time - Rest 3 minutes between rounds
20 Pull Ups
30 Pushups
40 Situps
50 Air Squats

Keep a running clock. The 3 minutes rest between rounds counts as part of your overall time.

Tuesday, 30 December 2014

0530 Class Only!!

Warm Up:

Row 750m

3 Rounds:

10 Pushups

10 Air Squats

2 Wall Walks

WOD: 

10 Rounds:

12 Burpees

12 Pull-ups

There is a time cut off of 20 min.  If you don’t complete the 10 rounds in that time your rounds are your score.

Monday, 29 December 2014.

0530 Class Only!!

Warm-Up:
30 Jumping Jacks
15 Air Squats
15 PVC Press
15 PVC Thruster
15 Kip Swings
15 Burpees

WOD:
25 min “Superset”

Thruster: work heavy sets of 3 (bar starts on ground and you can squat clean/thruster your first rep)
then
Weighted Pull-up: work sets of 3

Alternate back and forth between movements and rest as needed between sets.

Post WOD Challenge:

Max Rep Consecutive Thrusters (115/75)

Saturday, 27 Dec 2014

Saturday, 27 Dec 2014

Open Gym from 0900-1100

Warm-up
500m row
Banded pass throughs
Banded around the worlds
Banded scarecrow
Banded shoulder stretch
Samson complex stretch
PVC overhead squat

PVC Burgener warm-up with the Coach watching form

WOD
Teams of two complete the following:
50 reps
Hang Power Snatch
Hang Squat Snatch
Overhead Squat
Each person completes one round of the complex until you reach 50 as a team.
One person working at a time and the other can't go until the attempt is successful.
Goal is max load and time.

Friday, 26 Dec 2014

Friday, 26 Dec 2014

Open Gym from 0900-1100

Warm-up

400m Run

Coach's Choice

WOD

For Time:
100 D.U. or 300 Singles
90 Air Squats
80 Ab Mat Sit Ups
70 Walking Lunges
60 Russian Twists 25/15
50 Kettle Bell Swings 2pood/1pood
40 Flutter Kicks
30 Push Ups
20 Goblet Squats 2pood/1pood
10 Burpees

Thursday, 25 Dec 2014

Thursday, 25 Dec 2014

Box Closed
Merry Christmas from your Centurion CrossFit Family!!

Wednesday, 24 Dec 2014

Wednesday, 24 Dec 2014

Only 0530 class

Warm-up
400m Run
then
2 rounds of:
3 Wall Walks
30 Sec Cobra Stretch
30 Pigeon pose each leg
10 High jumps
30 Calf stretch each leg

WOD
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Ab mat Sit-ups

Tuesday, 23 Dec 2014

Warm-up
500m row
High Knees
Butt Kickers
Banded pull-aparts
Banded Scarecrow
Banded Good Mornings
Banded pass-throughs
Banded around the world
Banded Shoulder Stretch
Russian baby maker stretch


WOD
12 Days of Christmas
1 Deadlift (275/185)
2 Muscle-ups
3 DB Thrusters (35/20)
4 Pistols (Each leg)
5 KBS (70/53)
6 Burpees
7 Pull-ups
8 DB Lunges (35/20)
9 Push-ups
10 Box Jumps (20)
11 One Arm DB Snatch (35/20)
12 Turkish Get-ups

Go through like the song (1; 2,1; 3,2,1,;… and so on until you get through the 12 days)

Monday 22, Dec 2014

Warm-up
500m row
Butt Kickers
High Knees
Broad Jump
Bear Crawl
Walking Spiderman
Inchworm w/ Pushup
Samson Stretch
Banded Front Rack Stretch

WOD
For Time
Each set must be performed unbroken
Deadlift 4x15
Rest 2 min
Floor Press 5x3
Rest 2 min
Front Squat 3x10

This week's Holiday Schedule:

22-23 Dec = 0530 and 1030 classes

24 Dec = 0530 class

25 Dec = Box Closed (Enjoy your Christmas!)

26-27 Dec = 0900-1100 Open Gym (suggested WOD will be posted) 

Saturday, 20 DEC 2014

Warm Up

Coach's Choice

WOD

With a parter complete

300 Double Unders

**You can only be doing double unders while your partner holds a plate overhead (45/35)

then

Accumulate 50 Hang Power Cleans and 50 Hang Squat Cleans (mix however you want)

**You can only be doing cleans while your partner is holding a wall sit

then

Run 400 meters together

Friday, 19 DEC 2014

Warm up

400m Run/500m Row
Pass Thrus
Around-the-worlds
10 kips
10 push ups
10 butterfly situps
10 air squats

WOD

21-15-9

Hang Power Snatch (95/65)

Burpees

Post: 2×10 Barbell Row

Thursday, 18 DEC 2014

Warm up
400m Run/500m Row
Pass Thrus
Around-the-worlds
10 kips
10 push ups
10 butterfly sit-ups
10 air squats

WOD

In any order and resting between each complete

10 Kneeling Jump Ups (add weight to find a max if you want)

3 Attempts at Max Rep Double Unders

750 Meter Row Sprint

5-10 Rope Climbs

60 Second L-Sit

25 True Back Extensions

Watch video below for Kneeling Jump Ups instructions

Wednesday, 17 DEC 2014

Warm up
400m Run/500m Row
Pass Thrus
Around-the-worlds
10 kips
10 push ups
10 butterfly sit-ups
10 air squats

WOD

3 Rounds of:

15 Toes to Bar

18 Thrusters (95/65)

Tuesday, 16 DEC 2014

Warm up

400m Run/500m Row

10 Pass Thrus

10 Around-the-worlds

10 Air Squats

10 PVC Cleans

WOD

Every 2 minutes, For max loads:

Power Clean

3-3-3-3-2-2-2-2-1-1-1-1

Monday, 15 December 2014

15 December is the deadline for Hoodies orders!!

WOD

8 rounds, 2 minutes on and 2 minutes off

6 Pull-ups

12 Push Press (75/55)

18 Squats

Score is total number of rounds. Start each 2 minute interval where you left off the previous interval

Saturday, 13 December 2014

Coach Lisa's going away WOD will be at 10:30. Foundations will be at 0900. 

Friday 12 December 2014

Workout of the Day

EMOM 16 min

Odd: 12 Shoulder to Overhead (135/95)

Even: 12 Toes to Bar

Thursday 11 December 2014

Workout of the Day

AMRAP 20 min

5 Deadlift

10 Pull ups

5 Dumbell Thrusters

10 Burpees

-You choose the weight for the Deadlift and Thruster-

Wednesday 10 December 2014

Order a sweatshirt!

Warmup

Coach's choice

Workout of the Day

Overhead Squat

3-3-3

then

Front Squat

3-3-3

then

Back Squat

3-3-3

Tuesday 9 December 2014

Sign up for a sweatshirt! They're $30 when pre ordered by December 15th by signing up on the clipboard at the box, and paying a coach. $35 if ordered afterwards. There will not be many extras- it will be first come first serve.

Coach Lisa's going away wod will be this Saturday at 1030 following foundations. It will be "the chief."

Warmup

500m row

10 around the world

10 pass throughs

10 burpees

10 PVC cleans

10 PVC jerks 

Burgener warmup 

Work up to clean and jerk weight 

Workout of the Day

“Grace”

30 reps for time:

Clean and Jerk (135 lbs)

Monday 8 December 2014

WARMUP

Run 400m/row 500m 

Around the world

Pass through 

10 air squats

10 lunges

20 double unders

WOD

2 Rounds

25 HSPU
50 Box Jump (24/20)
75 Squats
100 Double Unders

Saturday, 6 December 2014

Warmup

Coach's choice

WOD

With a partner, 1 person working at a time (use the same bar)

Complete 60 reps of:

Power Clean to Front rack lunge left to front rack lunge right to Thruster (135/95)

Friday 5 December 2014

Warmup
500m Row or Coach's choice

WOD
In Groups of 3
Row 9K
1 person rows at a time
Each time you are "resting" do 20 Hip Extensions and 30 sec FLR on Rings

Thursday, 4 December 2014

Warm up
400m Run/500m Row
Pass Thrus
Around-the-worlds
10 PVC Hang Cleans
Burgener Warm up

WOD

21-15-9
Hang Power Cleans (135/95#)
KBS (70/53#)

Wednesday, 3 December 2014

Warm up

400m Run/500m Row
Pass Thrus
Around-the-worlds
10 kips
10 push ups
10 butterfly situps
10 air squats

WOD

"Tabata Something Else"
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats

Tuesday, 2 December 2014

WOD

1) 1 and 1/4 Front Squat
Work Heavy sets of 3 reps for 20 minutes

2) 3 Press to 3 Push Press
Work heavy sets for 12 minutes

Warm-up
400m Run/500m Row
Pass Thrus
Around-the-worlds
10 Air squats
10 presses (PVC)