Friday, February 27, 2015

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!
 
 
 

Thursday, February 26, 2015

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)
 
 
 


Wednesday, February 25, 2015

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!!!

Tuesday, February 24, 2015

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!!
 
 


Monday, February 23, 2015

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!!
¡¡¡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!!  

Sunday, February 22, 2015

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!!

Friday, February 20, 2015

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)


Thursday, February 19, 2015

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



Wednesday, February 18, 2015

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

 



Tuesday, February 17, 2015

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

 



Monday, February 16, 2015

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)


Sunday, February 15, 2015

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, February 14, 2015

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



Thursday, February 12, 2015

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″)


Wednesday, February 11, 2015

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

 


Tuesday, February 10, 2015

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


Monday, February 9, 2015

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

 


Sunday, February 8, 2015

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)


Friday, February 6, 2015

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)


Thursday, February 5, 2015

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. 


Wednesday, February 4, 2015

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-

 


Tuesday, February 3, 2015

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

 


Monday, February 2, 2015

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



Sunday, February 1, 2015

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