Saturday 28 February 2015

Class begins at 1000

 

This is the first Open workout! 

Those of you who are participating in the Open this is your class to get judged at!!

 

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.)
Then
Workout 15.1a

1-rep-max clean and jerk

6-minute time cap

 No break between the workouts!!

 

Also there are still a few Centurion CrossFit sweatshirts available for purchase!

 

 

 

Friday 27 February 2015

Friday, 27 February 2015

 

Don't forget to get your sweatshirt before they are all gone!!
 

 

Warm Up

Coaches Choice

 

 

 

WOD

1) Spend 10 Minutes doing sets of 2 on the Overhead Squat with a 5 Second pause in the bottom

2)For Time:

60 Pull Ups

60 Overhead Squats (95/65)

 

 

 



Thursday 26 February 2015

Thursday 26 February

 

 

Don't you want to be one of the cool kids in your new Centurion Crossfit Sweatshirt!?! Talk to your coach!!

 

 

Warm Up

Coaches Choice

 

WOD

4 Rounds of:

20 Sit-ups

16 Lunges (8/leg) with Barbell in the Front Rack Position (135/95)

12 Box Jumps (30/24)

 

 

Don't Miss Out on the 15.1 announcement tonight 7PM CT!!!

Click Here to watch and Sign Up!!

Wednesday 25 February 2015

Wednesday 25 February 2015

 Sorry No 0530 again due to the gym being closed!

 

Don't miss out on getting your very own Centurion CrossFit sweatshirt!!!

 

 

Warm Up

Coaches Choice

 

WOD

Run 1,000 Meters

30 Push Jerks (135/95)

20 Hand Stand Push Ups

 

 

It's the last week to sign up for the CrossFit Open!!

Here is a link to the page to sign up!!

 

 



Tuesday 24 February 2015

Don't miss out on getting your very own Centurion sweatshirt!!

NO 05:30 CLASS!!

 

 

Warm Up

Coaches Choice

 

WOD

"Hang Power Total"

1) 15 Minutes Build to 1 Rep Max Hang Power Snatch

2) 15 Minutes Build to 1 Rep Max Hang Power Clean

 

 

Also this is the last week to sign up for the CrossFit Open!!

Click here to sign up!!

¡¡¡NOTICE!!!!

Due to inclement weather the post is closing at 1500 today and not opening till 0900 tomorrow 

This means that 1730 today and 0530 tomorrow morning will be cancelled, sorry folks!! 

Stay warm and drive safe!!  

Monday 23 February 2015

Don't forget to get your Centurion CrossFit Sweatshirt!! Only a few left(2 LG/1 SM)!!!

 

 

 

23 February 2015

 

Warm Up

Coaches Choice!

 

WOD

AMRAP 25 Minutes

Run 400 Meters

25 Back Squats (155/105)

20 Knees to Elbows

 

 

Also this is the last week to sign up for the CrossFit Open!!

Click here to sign up!

Saturday, 21 FEB 15

Warmup

Coaches choice

WOD

Teams of two complete the following:

50 box jump (24/20) 1 person gets all reps then the next

50 handstand push-ups (work together and partition reps as needed)

50 Deadlift (185/125) 1 person gets all reps then the next

30 muscle ups (work together and partition reps as needed)

Friday, 20 FEB 15

WARMUP

400m run

10 burpees

10 sit ups

10 air squats (3 sec pause at bottom)

Walking lunges

High Knees

Workout of the Day

7 Rounds

1 min row max calories

1 min max rep wall ball (20/14)

1 min rest

Thursday, 19 FEB 15

Don't forget to register for the Open!!!

Only two large and two small hoodies left!! Get yours before it's too late!!

WARMUP

Run 400m/ Row 500m

Butt kicks 

High knees 

Walking lunges

Around the worlds

Pass throughs 

10 kip swings

10 air squats (3 second pause at bottom)

Workout of the Day

Row 500 m

25 Wall Ball

20 Box Jump

15 Pull-ups

20 Box Jumps

25 Wall Ball

Row 500 m

 

Wednesday, 18 FEB 15

WARMUP

Run 400/ Row 500

Butt kicks 

High knees 

10 kip swings

10 air squats

Around the worlds

Pass throughs 

10 PVC Snatch

Shoulder mobility

WOD

4 Rounds

20 One Arm Dumbbell or Kettlebell Snatch (alternating arms) 

20 Burpees

 

Tuesday, 17 FEB 15

Workout of the Day

10 Hang Power Cleans (205/135) 

Then…

3 Rounds

50 Double Unders

25 Med ball Cleans (20/14)

Then…

10 Hang Power Cleans (205/135)

Monday, 16 FEB

Open Gym 0900-1100

Don't forget to register for the open.

Only four Hoodies left....Get yours before their gone!! 

Suggested Workout of the Day

21-15-9

Thruster (95/65) 

Pull-Up

Swing (53/35)

Saturday, 14 February 2015

Saturday class is at 1000

Warmup

Coaches choice

WEEKEND WOD

Teams of 1 guy and 1 girl

Max Weight in 5 Sets of this Complex: 

5 Deadlifts

3 Hang Power Cleans

1 Split Jerk

Friday, 13 February 2015

Open gym 0900-1100!

Saturday class will be at 1000

Sunday the gym is closed

Monday we will have open gym 0900-1100

Suggested wod for tomorrow:

WOD

8 Rounds or As Far As Possible In 20 Minutes

1 Power Clean (205/145)

2 Front Squats (205/145)

6 Handstand Push-ups

9 Box Jumps (30/24″)

Thursday 12 February 2015

4-day gym schedule is as follows:

Friday open gym 0900-1100

Saturday normal class at 1000

Sunday: no class

Monday: open gym 0900-1100

WARMUP

Drink coffee

Run 400

Butt kicks 

High knees 

10 kip swings

10 air squats

Around the worlds

Pass throughs 

10 PVC OHS

Shoulder mobility

WOD

5 Rounds of:

12 Overhead Squats (95/65)

12 Pull-ups

 

Wednesday 11 February 2015

WARMUP

400m run

3 rounds 

5 burpees

10 kip swings

5 toes to bar 

10 double unders 

WOD

AMRAP 12 Minutes

12 Burpees

12 Toes to Bar

40 Double Unders

Tuesday, 10 February 2015

WARMUP

Run

10 jump squats

10 leg swings (both legs)

10 pole dancer squats

Tabata jump rope (as a class)

WOD

Back Squat

5-5-5-5-5

 

Monday, 09 February 2015

Don't forget to register for the open! 

Sweatshirts and t shirts are still for sale.

WARMUP

Run 400m

Pass through/around the world

Butt kicks/high knees

3 RNFT 

10 burpees

10 air squats

10 sit-ups 

WOD

AMRAP 7 Minutes

8 Deadlifts (135/95)

4 Push Press (135/95)

Saturday, 07 February 2015

Saturday class will be at 11:00!!!

Foundations will begin at 0900!!!!

We still have sweatshirts and t shirts for sale! Don't forget to sign up for the crossfit open! 

Warmup

Group warmup 

 WOD

Teams of 2

21-15-9

Partner barbell walking lunge (135/95)

Toe to bar (each person)

Partner barbell walking lunge

Burpee (each person)

Friday, 6 February 2015

We still have sweatshirts and t-shirts for sale! Also don't forget to sign up for the crossfit open! 

WARMUP

400m run

Pass throughs 

Around the world

10 kip swings

Shoulder mobility

https://m.youtube.com/watch?v=CYBWvxwu3-8

Workout of the Day

EMOM 14 min

Odd: 10 Push Press (115/75) 

Even: 4 Muscle-Ups (ring) scale to bar, or 8 chest to bar pull-ups. 

05 February 2015

WARMUP

run 400m/row 500m

PVC pass thrus and around the worlds

Butt kicks 

High knees

10 air squats

Naked bar:

5 power cleans

5 hang squat cleans

5 squat cleans 

5 front squats

Burgener warmup

Workout of the Day

As Many Complexes in 12 min as possible

Power Clean

Hang Squat Clean

Squat Clean

Front Squat

-choose a heavy loading where you maintain mechanics but you my only get 6-8 rounds and you CAN drop the bar between movements-

 

Wednesday 4 February 2015

WARMUP 

Run 400m

Around the world 

Pass throughs 

3 rounds

10 air squat

10 snatch (PVC or bar)

5 burpees 

Snatch burgener as a class 

Workout of the Day

Snatch

20 min

Find your 1 rep max.

Then

Snatch Grip Deadlift

3-5 sets of 5 reps

 

Tuesday 3 February 2015

Warm Up

PVC pass thrus and around the worlds 

Run 200m or row 250m

10 burpees

Run 200m or row 250m

10 KB sumo deadlift high pull

25 DU

Do work. 

Workout of the Day

“The Ghost”

6 Rounds

1 min Row max calories

1 min max rep Burpee

1 min max rep Double Unders

Rest 1 min

Monday 02 February 2015

No 0530 class.

Warm up:

Row 500m/run 400m 

PVC pass thurs

PVC around the worlds

3 rounds, not for time:

7 pull-ups

7 burpees

7 sit-ups 

7 squats 

Workout of the Day

AMRAP 4 min

15 Wall Ball

15 Swings (53/35)

Rest 1 min

AMRAP 3 min

15 Wall Ball

15 Swings

Rest 1 min

AMRAP 2 min

15 Wall Ball

15 Swings