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