Friday 1.1.15 Happy New Year's Day!!

**No classes New Year’s Day – Gym Closed**

**Next Foundations Class is 09 January 2016**

Due to Holiday Schedule, Our Foundations class will be held 09 January 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!

Thursday 12.31.15 **No Classes until 05Jan16**

Suggested WOD:

“Golden Grahams”

AMRAP 12:

15 Snatches (75/55), 15 Box Jumps (24/20)

15 Snatches (95/65), 15 Box Jumps (24/20)

15 Snatches (115/80), 15 Box Jumps (24/20)

15 Snatches (135/95), 15 Box Jumps (24/20)

AMRAP Snatches (155/105) in Time Remaining

Wednesday 12.30.15 **No Classes until 05Jan16**

Suggested WOD:

“The Ghost”

6 Rounds:

1:00 Max Calorie Row

1:00 Max Burpees

1:00 Max Double-Unders

1:00 Rest

Tuesday 12.29.15 **No Classes until 05Jan16**

Suggested WOD:

“Fruit Loops”

3 rounds:

25 Thrusters (95/65)

25 Toes to Bar

**Next Foundations Class is 09 January 2016**

Due to Holiday Schedule, Our Foundations class will be held 09 January 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.

Monday 12.28.15 **No Classes until 05Jan16**

Suggested WOD:

Squat Mobility

2,000 Meter Row

Saturday 12.26.15

**No Class Today!  Gym is closed through Sunday**

Suggested WOD:

“Apple Jacks”

Teams of 2

50 – 40 – 30 – 20 – 10

Power Clean (115/80)
Box Jump Overs (24/20)
Push Jerks (115/80)
Toes to Bar

Friday 12.25.15

**NO CLASS TODAY!**

MERRY CHRISTMAS CENTURIONS!!!!

Suggested WOD:

Eat Cookies
Open Presents
Drink Eggnog
Repeat

Enjoy your day!!!!

Thursday 12.24.15

**NO CLASS TODAY, gym will be closed through Sunday for Christmas holiday.**

Happy Christmas Eve!

Suggested WOD:

“Loredo”

6 Rounds

24 Air Squats
24 Pushups
24 Walking-Lunge Steps
400 Meter Run

Wednesday 12.23.15

**0530 CLASS ONLY! Gym will be closed Thursday-Sunday**

“12 Days of CrossFit”

1 Squat Snatch (135/95)
2 Box Jumps
3 Push Presses (135/95)
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Pushups
7 Deadlifts (135/95)
8 GHD Sit-Ups
9 Kettlebell Swings (70/53)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Calorie row

Workout flows as follows:

1 Squat Snatch
2 Box Jumps, 1 Squat Snatch
3 Push Presses, 2 Box Jumps, 1 Squat Snatch
4 Toes to Bar, 3 Push Presses, 2 Box Jumps, 1 Squat Snatch

Tuesday 12.22.15

**0530 class only Tuesday and Wednesday!  Gym will be closed Thursday through Sunday for the Christmas holiday!**

WOD

“Three Amigos”

Teams of 3

AMRAP 25:

3K Row
100 Dumbbell Snatches (70/50)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

****Noon Class Cancelled today***

Gym closes at 1200!!

Monday 12.21.15

*** NOON CLASS ONLY ***

WOD
“Bangarang”

21 Power Snatches (95/65)
21 Burpees
21 Pull-Ups
15 Overhead Squats (95/65)
15 Burpees
15 Pull-Ups
9 Squat Snatches (95/65)
9 Burpees
9 Pull-Ups

Saturday 12.19.15 **Gym Closed Closed Till 20DEC15**

Suggested WOD

“Big Mama Tabata”

8 rounds of :20s On, :10s Off

Wall Balls (20/14)

Toes to Bar

Row (Calories)

Power Cleans (135/95)

Complete all 8 rounds of the movement before rotating. Score is total reps at each.

Friday 12.18.15 **Gym Closed Till 20DEC15**

Suggested WOD

 “Pumped Up Game Changer”

21 – 15 – 9:

Deadlift (275/185)

Box Jump (30/24)

Thursday 12.17.15 **Gym Closed Till 20DEC15**

Recommended WOD

 “Jazz Hands”

75 Kettlebell Swings (53/35)

2K Row

75 Kettlebell Swings (53/35)

Wednesday 12.16.15 **Gym Closed Till 20DEC15**

Recommended WOD

 “Double Dutch”

100 Double-Unders, 5 Rounds of Cindy

80 Double-Unders, 4 Rounds of Cindy

60 Double-Unders, 3 Rounds of Cindy

40 Double-Unders, 2 Rounds of Cindy

20 Double-Unders, 1 Round of Cindy

1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats.

Tuesday 12.15.15 **Gym Closed**

Recommended WOD

“Double Time”

Teams of 2

AMRAP 2: Squat Cleans (135/95)

AMRAP 2: Push Jerks (135/95)

AMRAP 3: Squat Cleans (135/95)

AMRAP 3: Push Jerks (135/95)

AMRAP 4: Squat Cleans (135/95)

AMRAP 4: Push Jerks (135/95)

Running clock, with AMRAP’s immediately following each other.

Monday 12.14.15 **Gym Closed All Week**

Suggested WOD

 “The Good Life”

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

Saturday 12.12.15 ***Gym Closed**

“Galapagos”

Teams of 2

10 Rounds Total – 5 Rounds Each

10 Handstand Pushups

10 Deadlifts (205/145)

10 Thrusters (95/65)

10 Toes to Bar

Partners complete full rounds before alternating.

Friday 12.11.15 **Gym Closed** Suggested WOD

“Sweet Tooth”

AMRAP 10:

15 Wall Balls (20/14)

12 Box Jumps (24/20)

9 Chest-to-Bar Pull-Ups

Thursday 10 December 2015

Thursday 10 December 2015

******No Class until 20 Dec******
Due to combatives tournament. 

Suggested WOD 

 “Big Hippo”

21 – 15 – 9 – 15 – 21

Power Cleans (135/95)

Pushups

40 Double-Unders after each round

Keep checking here, outside WODs may be coming...

Wednesday 9 December 2015

Wednesday 9 December 2015


***No 0530 Class***

 “Weightlifting Wednesday”

Pause Overhead Squat: Build to a Heavy Single

Snatch Balance: Build to a Heavy Single

Squat Snatch: Build to a Heavy Single

Tuesday 8 December 2105

Tuesday 8 December 2105


***No 0530 or 1200 Classes***




 “Task Priority”

Teams of 2

3 rounds:

40 Wall Balls (20/14)

40 Sumo-Deadlift High Pulls (75/55)

40 Box Jumps Overs (24/20)

40 Burpees

40 Calorie Row

Rest 1:00 Between Rounds

Monday, 7 Decemeber 2015

Monday

7 December 2015



***No 0530 Class***

 “Open 13.4”

Climbing Ladder for 7 Minutes

3 Clean and Jerks, 3 Toes to Bar

6 Clean and Jerks, 6 Toes to Bar

9 Clean and Jerks, 9 Toes to Bar

12 Clean and Jerks, 12 Toes to Bar

Rx – 135 / 95

Continue to add 3 repetitions per round until the 7 Minute Cap.



Saturday 12. 05. 15 ***FAREWELL WOD FOR CAYNAN!***

Friday 12.4.15

“White Lightning”

21 – 15 – 9

Deadlift (225/155)

Box Jump (24/20)

Wall Balls (20/14)

**No December Foundations Class**

No Foundations class scheduled for the month of December.

Thursday 12.03.2015 ***No Noon Class***

“Deck of Cards”

Number represents repetitions (Face cards = 10, Aces = 200m Run)

Suit represents the movement.

Hearts = Burpees

Diamonds = Sit-Ups

Spades = Kettlebell Swings (53/35)

Clubs = Goblet Squats (53/35)

Cards are flipped over one at a time.

Entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck!

Wednesday 12.02.2015 ***No Noon Class***

Wednesday 12.2.15

Work-It-Wednesday

“Star Lord”

AMRAP 20:

200 Double-Unders

100 Air Squats

80 Burpees

60 Wall Balls (20/14)

40 Toes to Bar

20 Strict Hand Stand Pushups

10 Muscle-Ups

Tuesday 12.01.15

Tuesday 12.1.15

“Team DT”

Teams of 2

AMRAP 12:

12 Deadlifts

9 Hang Power Cleans

6 Jerks

Rx – 155 / 105

Partners Complete Full Rounds.

Monday 11.30.15 ***No Noon Class***

“Clinton”

AMRAP 10:

3 Thrusters (95/65)

3 Chest to Bar Pull-Ups

6 Thrusters (95/65)

6 Chest to Bar Pull-Ups

9 Thrusters (95/65)

9 Chest to Bar Pull-Ups

11.27.15 ***GYM CLOSED***

 “Three Strikes”
Teams of 2
Running Clock
30 – 20 – 10
Row for Calories
Lateral Barbell Burpees
30 – 20 – 10
Power Snatch (115/80)
Toes to Bar
30 – 20 – 10
Thruster (115/80)
200 Meter Run (each)

11.27.15 ***GYM CLOSED***

“Liberace”
12 – 9 – 6 – 3 – 6 – 9 – 12
Deadlift (225/155)
30 Double-Unders after each Set

Happy Thanksgiving Centurions!!!

Here are a few things we are thankful for!!

11.26.15 **GYM CLOSED TILL MONDAY**

 “Morrison”
50 – 40 – 30 – 20 – 10
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)

***Gym is closed till Monday***

Happy Thanksgiving!

11.25.15 **NO NOON CLASS**

Weightlifting Wednesday
Power Snatch + Squat Snatch: Build to a Heavy Single
“Isabel Gets Personal”
Take 65% of Complex
30 Snatches for Time

Tuesday 11.24.15

***NO NOON CLASS***
“Three Cheers”
Teams of 2
15 – 12 – 9
Burpee Box Jump Overs (24/20)
150 Meter Run
12 – 9 – 6
Burpee Box Jump Overs (24/20)
150 Meter Run
9 – 6 – 3
Burpee Box Jump Overs (24/20)
150 Meter Run
Parter 1 completes the entire 15-12-9, who then tags Partner 2 to complete the same.
Parter 1 then completes the entire 12-9-6, who then tags Partner 2 to complete the same.
Partner 1 completes the final 9-6-3, tags Parter 2 for the same.
Between each set the partner runs 150 meters.
Score is total time for each partner to complete all three parts.

Monday 11.23.15

“Whip Cream”

3 rounds:

500 Meter Row

12 Thrusters (95/65)

21 Toes to Bar

Saturday 11.21.2015

“Kibbles and Bits”

Teams of 2

3 rounds:

4 x 200 Meter Run (Alternating)

40 Power Cleans (115/80)

40 Box Jump Overs (24/20)

Both athletes can be working at the same time during the Power Cleans and Box Jump Overs.

Friday 11.20.15

***No Noon Class due to Rig Work***

"Karen"

150 wall-ball shots (20/14#)

Thursday! 19 November 2015

***Sorry Folks, No Noon class tomorrow***

Propane”

7 rounds:

10 Jerks (95/65)

10 Kettlebell Swings (70/53)

100 Meter Shuttle Sprint

Wednesday 11.18.15

 “Fortitude”

On The Minute x 30

Odd Minutes – 15 Calorie Row

Even Minutes – 15 Burpees

Tuesday - 11.17.15

No Noon WOD tomorrow!!! Only 0530 and 1730... 

This one looks awesome!!! Have a great Tuesday! Lift big! Go fast!! 

Death by Squat Clean

Minute 1 – 1 Squat Clean (135/95)

Minute 2 – 2 Squat Cleans (135/95)

Minute 3 – 3 Squat Cleans (135/95)

Continue to add one repetition per minute, for as long as possible.

Monday 16 November 2015

Monday 11.16.15

AMRAP 20:

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups

Have fun!!!! 

Saturday 11.14.15

“Slingshot”

5 X 3:00 Rounds:

200 Meter Run

5 Pull-Ups, 10 Pushups, 15 Air Squats

AMRAP Power Cleans in Time Remaining (135/95)

Rest 1:00 Between Rounds

Score is Total Power Cleans across all rounds.

Friday 11.13.15

“Hollandaise”

AMRAP 8:

3 Power Snatches (95/65), 3 Box Jump Overs (24/20)

6 Power Snatches (95/65), 6 Box Jump Overs (24/20)

9 Power Snatches (95/65), 9 Box Jump Overs (24/20)

Continue to add 3 reps per round until time is called.

 

Thursday 11.12.15

“Sriracha”

15 – 12 – 9

Toes to Bar

Burpees over Erg

300 Meter Row after Each Round

Wednesday 11.11.15

***Gym closed for Veterans Day***

Recommended WOD Is below.

"Weightlifting Wednesday”

Pause Front Squat: Heavy Set of 3

High Hang Squat Clean: Heavy Set of 2

Squat Clean: Heavy Set of 1

Tuesday 10.10.15

“Team Jack”

Teams of 2

AMRAP 20:

10 Push Presses (115/80)

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)

Parters complete full rounds before switching. One working, one resting at all times.

Monday 11.9.15

AMRAP 5:

5 Squat Cleans (155/105)

5 Bar Muscle-Ups

5 Box Jumps (40/30)

At the 5:00…

5 Minutes to Establish a Max Effort:

Clean + Hang Squat Clean + Front Squat + Jerk

At the 10:00…

18 – 12 – 6

Deadlift (275/185)

Strict Handstand Pushup

Saturday 11.07.15

WOD

“Tikka Masala”

3 rounds:

800 Meter Run

30 Squat Cleans (95/65)

30 Bar-Facing Burpees

Friday 11.06.15

WOD

“Jake The Snake”

 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1        Jerk (155/105)

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20   Pull-Up

Thursday 11.5.15

WOD

“Cheech and Chong”

Teams of 2

AMRAP 15:

20 Calorie Row, 40 Burpees

30 Calorie Row, 60 Kettlebell Swings (53/35)

40 Calorie Row, 80 Box Jumps (24/20)

50 Calorie Row, 100 Wallballs (20/14)

Wednesday 11.04.15

Weightlifting Wednesday!

Build to a 1 Rep Max at Each:

Back Squat

Bench Press

Deadlift

Tuesday 11.03.15

WOD

“Hot Tamale”

4 rounds:

5 Power Cleans (185/135)

200 Meter Run

Foundations Class 0900-1100 07 November 2015

Next Foundations class will be held November 7 from 0900-1100.

Monday 11.02.15

AMRAP 5:

10 Barbell Facing Burpees

15 Thrusters (95/65)

20 Chest-to-Bar Pull-Ups

At the 5:00 Mark:

Establish a 5-Rep Max Low-Hang Snatch

At the 10:00:

25 Overhead Squats (135/95)

75 Double-Unders

25 Calorie Row

75 Double-Unders

25 Overhead Squats (135/95

Saturday 31 OCT 2015

Happy Halloween!!

Saturday 10.31.15

“Fireball”

Teams of 3

AMRAP 20

9 Calorie Row

9 Box Jump Overs (20)

9 Thrusters (95/65)

Workout is a Relay. Partner 1 completes all reps, followed by Partner 2, followed by Partner 3.

Each time an athlete completes the Thrusters, it counts as one round.