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