Wednesday, December 31, 2014

Thursday, 1 January 2015

GYM CLOSED. HAPPY NEW YEAR!!!!

Tuesday, December 30, 2014

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.

Monday, December 29, 2014

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.

Sunday, December 28, 2014

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)






Friday, December 26, 2014

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.


Thursday, December 25, 2014

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

Wednesday, December 24, 2014

Thursday, 25 Dec 2014

Thursday, 25 Dec 2014

Box Closed
Merry Christmas from your Centurion CrossFit Family!!


Tuesday, December 23, 2014

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





Monday, December 22, 2014

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)


Sunday, December 21, 2014

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) 

Friday, December 19, 2014

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


Thursday, December 18, 2014

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


Wednesday, December 17, 2014

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




Tuesday, December 16, 2014

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)


Monday, December 15, 2014

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




Sunday, December 14, 2014

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


Friday, December 12, 2014

Saturday, 13 December 2014

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


Thursday, December 11, 2014

Friday 12 December 2014





Workout of the Day
EMOM 16 min

Odd: 12 Shoulder to Overhead (135/95)
Even: 12 Toes to Bar


Wednesday, December 10, 2014

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-



Tuesday, December 9, 2014

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



Monday, December 8, 2014

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)


Sunday, December 7, 2014

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

Friday, December 5, 2014

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)

Thursday, December 4, 2014

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

Wednesday, December 3, 2014

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#)

Tuesday, December 2, 2014

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

Monday, December 1, 2014

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)