Thursday, December 31, 2015

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!!



Wednesday, December 30, 2015

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

Tuesday, December 29, 2015

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

Monday, December 28, 2015

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.




Sunday, December 27, 2015

Friday, December 25, 2015

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

Thursday, December 24, 2015

Friday 12.25.15

**NO CLASS TODAY!**

MERRY CHRISTMAS CENTURIONS!!!!

Suggested WOD:

Eat Cookies
Open Presents
Drink Eggnog
Repeat

Enjoy your day!!!!


Wednesday, December 23, 2015

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



Tuesday, December 22, 2015

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

Monday, December 21, 2015

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!!

Sunday, December 20, 2015

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


Friday, December 18, 2015

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.

Thursday, December 17, 2015

Friday 12.18.15 **Gym Closed Till 20DEC15**

Suggested WOD

 “Pumped Up Game Changer”
21 – 15 – 9:
Deadlift (275/185)

Box Jump (30/24)

Wednesday, December 16, 2015

Thursday 12.17.15 **Gym Closed Till 20DEC15**

Recommended WOD
 “Jazz Hands”
75 Kettlebell Swings (53/35)
2K Row

75 Kettlebell Swings (53/35)

Tuesday, December 15, 2015

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.

Monday, December 14, 2015

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.

Sunday, December 13, 2015

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, December 12, 2015

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

Wednesday, December 9, 2015

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...


Tuesday, December 8, 2015

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





Monday, December 7, 2015

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



Sunday, December 6, 2015

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.




Thursday, December 3, 2015

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.

Wednesday, December 2, 2015

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!

Tuesday, December 1, 2015

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


Monday, November 30, 2015

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.

Image result for crossfit dt

Sunday, November 29, 2015

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


Friday, November 27, 2015

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)

Thursday, November 26, 2015

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!!

Wednesday, November 25, 2015

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!

Tuesday, November 24, 2015

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


Monday, November 23, 2015

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.

Sunday, November 22, 2015

Monday 11.23.15

“Whip Cream”

3 rounds:

500 Meter Row

12 Thrusters (95/65)

21 Toes to Bar

Saturday, November 21, 2015

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.

Thursday, November 19, 2015

Friday 11.20.15

***No Noon Class due to Rig Work***
"Karen"
150 wall-ball shots (20/14#)

Wednesday, November 18, 2015

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

Tuesday, November 17, 2015

Wednesday 11.18.15

 “Fortitude”

On The Minute x 30

Odd Minutes – 15 Calorie Row

Even Minutes – 15 Burpees

Monday, November 16, 2015

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.

Sunday, November 15, 2015

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!!!! 

Friday, November 13, 2015

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.

Thursday, November 12, 2015

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

Tuesday, November 10, 2015

Wednesday 11.11.15

***Gym closed for Veterans Day***

Recommended WOD Is below.


"Weightlifting Wednesday

Pause Front SquatHeavy Set of 3

High Hang Squat CleanHeavy Set of 2

Squat CleanHeavy Set of 1


Monday, November 9, 2015

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.

Sunday, November 8, 2015

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



Friday, November 6, 2015

Saturday 11.07.15

WOD

“Tikka Masala”

3 rounds:

800 Meter Run

30 Squat Cleans (95/65)

30 Bar-Facing Burpees

Image result for Clean crossfit meme

Thursday, November 5, 2015

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

Image result for crossfit pull ups meme

Wednesday, November 4, 2015

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)

Image result for crossfit partner wod meme

Tuesday, November 3, 2015

Wednesday 11.04.15

Weightlifting Wednesday!

Build to a 1 Rep Max at Each:

Back Squat

Bench Press

Deadlift

Monday, November 2, 2015

Tuesday 11.03.15

WOD

“Hot Tamale”

4 rounds:

5 Power Cleans (185/135)

200 Meter Run

Sunday, November 1, 2015

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

Friday, October 30, 2015

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.

Thursday, October 29, 2015

Friday 30 OCT 2015

Friday 10.30.15

“Bone Appetite
AMRAP 20:
31 Box Jumps (30/24)
31 Chest-to-Bar Pull-Ups
31 Kettlebell Swings (70/53)
31 FR Step Out Lunge (90/65)
31 Toes-to-bar
31 Push Press (95/65)
31 Hip Extensions (25)
31 Wallballs (30/20)
31 Burpees
31 Calorie Row

Thursday, 29 OCT 2015


Clean and JerkBuild to a Heavy Single
“Grace Gets Personal”
Load the bar with 65% of today’s Heavy Single
30 Clean and Jerks for Time

Tuesday, October 27, 2015

Wednesday 28 OCT 2015


Wednesday 10.28.15

“Work-It-Wednesday”
On the Minute x 30
Min 1: Max Burpees
Min 2: Max Doubleunders
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower