Saturday 12.31.16 **Gym Closed**

Suggested WOD

“Welcome to the Jungle”

Teams of 3:

100 Calorie Row

100 Box Jump Overs (24″/20″)

100 Thrusters (95/65)

100 Toes to Bar

100 Thrusters (95/65)

100 Box Jump Overs (24″/20″)

100 Calorie Row

Friday 12.30.16 **Gym Closed**

Suggested WOD

Deadlift

Build to a Heavy Set of 5

Cashout

2 Rounds, Not for Time:

20 AbMat Sit-Ups

30 Hip Extensions

40 Flutter Kicks

50 Banded Good Mornings

50 Second Pushup Plank

Thursday 12.29.16 **1130-1300 Open Gym Only**

 “Whole Lotta Rosie”

10 Rounds:

First Minute – 15 Calorie Row

Second Minute – 5 Pull-Ups, 10 Pushups, 15 Squats

Wednesday 12.28.16 **1130-1300 Open Gym Only**

Weightlifting Wednesday

3 Position Clean

Build to a Heavy Set (High Hang, Knee, Floor)

3 Sets of 10

Step Back Lunges (Bar on the Back Rack Position)

Romanian Deadlifts

2 Sets of 20

Bar descends to mid-shin, but does not touch floor

Tuesday 12.27.16 **130-1300 Open Gym Only**

 “Bubbles”

AMRAP 12:

10 Burpees

25 Double-Unders

Monday 12.26.16 **Gym Closed**

Suggested WOD

 “TNT”

30 Snatches

30 Clean and Jerks

30 Thrusters

Rx Weights – 95 / 65

Saturday 12.24.16 **Gym Closed**

Suggested WOD

7 Rounds of :40s on / :20s off at each station:

Station 1 – Row for Calories

Station 2 – Burpees

Station 3 – Kettlebell Swings (53/35)

Friday 12.23.16 **Gym Closed**

Suggested WOD

On the Minute for 10 Minutes:

3 Back Squats

Cashout

40 – 30 – 20

Wallballs (20/14)

400 Meter Run after each round

Thursday 12.22.16 **1130-1300 Open Gym Only**

 “12 Days of CrossFit”

1 Squat Snatch (135/95)

2 Box Jumps (24″/20″)

3 Push Presses (135/95)

4 Toes to Bar

5 Hang Power Cleans (135/95)

6 Hand-Release Pushups

7 Deadlifts (135/95)

8 Burpees

9 Kettlebell Swings (70/53)

10 Lunges (10 each side)

11 Wall Balls (20/14)

12 Oz. Beer! Or 12 Burpees

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

Wednesday 12.21.16 **1130-1300 Open Gym Only**

 “Kickstart My Heart”

30 Thrusters (95/65), 90 Double-Unders

20 Thrusters (95/65), 60 Double-Unders

10 Thrusters (95/65), 30 Double-Unders

Tuesday 12.20.16 **1130-1300 Open Gym Only**

 “Back in Black”

5 Rounds:

10 Push Jerks (135/95)

10 Toes to Bar

10 Burpees

Monday 12.19.16 Closure

Courtesy of Army beating Navy, Kieschnick Physical Fitness Center will be closed. Please join us in Tuesday 12.20.16 for open box from 1130-1300. Sorry for the short notice.~ Coach Tam

12.8.16 1730 Cancellation Plus Upcoming Schedule and Closures

Good Morning Centurion Family,

Due to the Fort Hood Combatives Tournament Kieschnick will be closed down to normal traffic and activities at 1300 (1:00pm) 12.8.16 and remain closed down until Monday 12.19.16, at which time the gym will be on Holiday Schedule of 0900-1400 (9:00am-2:00pm). Please let us know if you have any questions, comments, or concerns.

We wish all of our Athletes and their Families the Happiest of Holidays

~Centurion and Kieschnick Physical Fitness Center Staff

So below you will find the upcoming schedule for Centurion CrossFit:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	12.5.16	12.6.16	12.7.16	12.8.16	12.9.16	12.10.16
5:30					No Class	No Class
11:30-13:00				Open Box	No Class	No Class
17:30				No Class	No Class	No Class
	12.12.16	12.13.16	12.14.16	12.15.16	12.16.16	12.17.16
5:30	No Class	No Class	No Class	No Class	No Class	No Class
11:30-13:00	No Class	No Class	No Class	No Class	No Class	No Class
17:30	No Class	No Class	No Class	No Class	No Class	No Class
	12.19.16	12.20.16	12.21.16	12.22.16	12.23.16	12.24.16
5:30					No Class	Merry
11:30-13:00	Open Box	Open Box	Open Box	Open Box	No Class	Christmas
17:30					No Class	Centurion Staff
	12.26.16	12.27.16	12.28.16	12.29.16	12.30.16	12.31.16
5:30	No Class				No Class	Happy
11:30-13:00	No Class	Open Box	Open Box	Open Box	No Class	New Year
17:30	No Class				No Class	Centurion Staff
	1.2.17	1.3.17	1.4.17	1.5.17	1.6.17	1.7.17
5:30	No Class	Class	Class	Class	Class
11:30-13:00	No Class	Open Box	Open Box	Open Box	Open Box	9-11am Foundations
17:30	No Class	Class	Class	Class	Class	11am WOD



Monday 12.19.16 **1130-1300 Open Gym Only**

 “Bad Boy Boogie”

AMRAP 14:

2,000 Meter Row

50 Pistols

30 Hang Power Cleans (135/95)

Thursday 12.8.16

Thursday 12.8.16

 “Mickey”

3 Rounds:

12 Deadlifts (275/185)

24 Box Jumps (24″/20″)

36 Wallballs (20/14)

Wednesday 12.7.16

Wednesday 12.7.16

 “Big Clean Complex”

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Goal is to build in weight each set

Tuesday 12.6.16

Tuesday 12.6.16

 “Jackie”

Row 1,000 Meters

50 Thrusters (45)

30 Pull-Ups

Monday 12.5.16

“Power Drill”

5 Rounds:

5 Handstand Pushups

10 Power Clean (135/95)

15 Burpees

20 Kettlebell Swings (53/35)

25 Wallballs (20/14)

3 Minute Rest

0530 Class Cancelled 12.05.16

Sorry for the short notice y'all.

Saturday 12.3.16

"Fight Gone Bad"
3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20)
1:00 Push Presses (75/55)
1:00 Max Calorie Row
1:00 Rest
Score is total reps combined on all stations

0530 Class Cancelled 12.2.16

Friday 12.2.16

"Tiger Blood"
3 Rounds:
10 Clean and Jerks (135/95)
400m Run

No 0530 or 1130 for Thursday

Sorry folks, it's been a rough week.

Thursday 12.1.16

"Macarena"
Teams of 4-5 Athletes
AMRAP 20:
12/8 Calorie Row
10 Kettlebell Swings (70/53)
50' Walking Lunge
Once the first athlete clears the rower, the second athlete can start.

Wednesday 11.30.16

Weightlifting Wednesday
Front Squat
Build to Heavy Set of 3
"Cashout"
4 Rounds:
Minute 1: 7 Front Squats (70% of 3RM)
Minute 2: 50 Double Unders
Minute 3: 7 Strict Chest to Bar Pullups

0530 Canceled Today

Sorry for the short notice.

Tuesday 11.29.16

"Mambo"
4 rounds:
7 Clean and Jerks (185/135)
14 Toes to Bar
21 box Jumps (24/20)

Monday 11.28.16

"Broly"
21 Power Snatches (115/80)
21 Lateral Burpees
15 OHS (115/80)
15 Lateral Burpees
9 Squat Snatches (115/80)
9 Lateral Burpees

11.23.16

Weightlifting Wednesday

Deadlift

5 – 1 – 5 – 1 – 5 – 1

Mid-Line Cashout

3 Rounds:

Minute 1 – :40s Abmat Sit-Ups

Minute 2 – :40s Banded Good Mornings

Minute 3 – :40s Hallow Hold

Minute 4 – :40s Superman Hold

Holiday Closure

Friendly Reminder- the gym will be closed Thursday-Sunday to allow for the Staff to enjoy their families during this Thanksgiving Holiday. Happy Thanksgiving 

~Centurion CrossFit Staff

11.22.16

“Nixon”

3 Rounds:

500 Meter Row

12 Hang Power Cleans (155/105)

50 Double-Unders

"Do sharks complain about Monday's? No! They're up early, biting, chasing stuff,  being scary- reminding everyone they're a freaking shark"

11.21.16

"Jefferson"

4 Rounds
21 Box Jumps (24"/20")
18 Wall Ball Shots (20/14)
15 Kettlebell Swings(53/35)
12 Burpees

"It's WOD O'Clock somewhere; time to get at it"

Saturday 11.19.16

Saturday 11.19.16

 “Adderall”

In a 10 Minute Window:

1 Mile Run + Max Clean and Jerk (135/95) in remaining time

3:00 Minute Rest

In a 7:00 Window:

800 Meter Run + Max Power Snatch (115/80) in remaining time

3:00 Minute Rest

In a 4:00 Window:

400 Meter Run + Max Thrusters (95/65) in remaining time

Friday 11.18.16 0530 Class Canceled

Friday 11.18.19

riday 11.18.16

“Onesies”

Choose one test from each category:

Squat Test

1-Rep Max Front Squat

1-Rep Max Back Squat

1-Rep Max Overhead Squat

Gymnastics Test

Max Pull-Ups

Max Weighted Pull-Up

Max Muscle-Ups

Max Strict Handstand Pushups

Conditioning Test

400 Meter Run

500 Meter Row

Thursday 11.17.16

Thursday 11.17.16

 “Deck of Cards”

Number represents repetitions (Face cards = 10)

Suit represents the movement.

Hearts = AbMat Sit-Ups

Diamonds = Goblet Squats (53/35)

Spades = Kettlebell Swings (53/35)

Clubs = Burpees

Jokers = Plank Run

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!

1730 Class Cancellation

1730 Class is Cancelled

Wednesday 11.16.16

Yeah Wednesday 11.16.16

Weightlifting Wednesday

3-Position Squat Snatch

High Hang

Knee-Level

Floor

Cashout

On the Minute x 7:

3 Squat Snatches (~85% of today’s 3-Pos)

Tuesday 11.15.16

Tuesday 11.15.16

 “Satan’s Whiskers”

3 Rounds:

10 Chest-to-Bar Pull-Ups

10 Front Squats (165/115)

10 Burpees

Monday 11.14.16

Monday 11.14.16

 “Monroe"

15 – 12 – 9 – 6:

Power Cleans (155/105)

Toes to Bar

Push Jerks (155/105)

Box Jumps (24″/20″)

Gym Closure 11-14 November

Gym will be closed 11-14 November due to Veterans Day and Training Holiday.  Enjoy your weekend. See you all Tuesday!!

Thursday 11.10.16

“Roosevelt” 
Teams of 3 
AMRAP 20:
7 Kettlebell Swings (70/53) 
7 Box Jumps (24′′/20′′) 
Shuttle Sprint
7 Burpees
Shuttle Sprint 

Wednesday 11.9.16

“Washington”
5 Rounds:
12 Hang Power Snatches (95/65) 
15 Pull-Ups 

Tuesday 11.8.16

“Lincoln” 

2,000 Meter Row
200 Double-Unders
200 Meter Walking Lunge 

Monday 11.7.16

“Jump Around”
7 Rounds:
7 Power Cleans (95/65) 
7 Thrusters (95/65)
7 Lateral Barbell Burpees 

Foundations Class

Foundations class 05 November 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.

Saturday 11.5.16

“Lumberjack 20”

20 Deadlifts (275/185), 400 Meter Run

20 Kettlebell Swings (70/53), 400 Meter Run

20 Overhead Squats (115/80), 400 Meter Run

20 Burpees, 400 Meter Run

20 Chest-to-Bar Pull-Ups, 400 Meter Run

20 Box Jumps (24/20), 400 Meter Run

20 Dumbbell Squat Cleans (45’s/30’s), 400 Meter Run

On November 5, 2009, a terrorist attacked soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, Tennessee, PFC. Aaron Thomas Nemelka, 19, of West Jordan, Utah, PFC Michael Pearson, 22, of Bolingbrook, Illinois, and SPC Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Friday 11.4.16 ** EOD 131 Memorial WOD **

Teams of Two

In a 20 LB Vest or Body Armor....

65 Front Squats (135/95)

65 Kettle Bell Swings (70/53)

16 Partner Over Burpees

65 Hang Power Cleans (135/95)

65 Single Arm Kettle Bell Press (53/35)

16 Partner over Burpees

65 Chest to Bar Pull-ups

65 Box Jumps (30"/24")

16 Partner over Burpees

65 Pushups (Chest to Deck)

65 "Pendlay" Barbell Rows (135/95)

16 Partner over Burpees

400 Meter Run-In Honor of SSGT Lyon

Partners work to complete 65 reps of each movement, done as a “Chipper”, with one partner working at all times before moving onto the next movement (i.e. Partner 1 does 10 reps of the 65 Front squats while partner 2 rests, switching when necessary before moving onto the 65 KB Swings).

http://www.eodmemorialworkout.com/

Thursday 11.3.16

 “The Good Life”

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

Wednesday 11.2.16

Weightlifting Wednesday

Overhead Squat

Build to a Heavy Single

Snatch Balance

Build to a Heavy Single

Hang Squat Snatch

Build to a Heavy Single

Tuesday 11.1.16

 “Scissor Kick”

5 Rounds:

7 Deadlifts (275/185)

30 Air Squats

7 Strict Handstand Pushups

Class Cancellation

There will not be a 1730 class today.

Monday 10.31.16 **No 1730 Class**

“Open Test”

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

Friday 10.28.16

“Goat Day” 

On the Minute for 20:

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats.

Choose two “Goats” to work on today. Coaches will have great suggestions!

Thursday 10.27.16

“Shoop”

Teams of 2

AMRAP 20:

40 Calorie Row, 40 Medball Squat Jumps

40 Calorie Row, 40 Medball Jumping Lunges

40 Calorie Row, 40 Medball Sit-Ups

Rx Medball Weight – 20/14

Wednesday 10.26.16

Weightlifting Wednesday

Push Press – Build to a Heavy Set of 3

Push Jerk – Build to a Heavy Set of 2

Split Jerk – Build to a Heavy Set of 1

“Cashout”

AMRAP 10:

5 Toes to Bar

10 Pushups

15 Air Squats

Tuesday

3 Rounds:

5 Ring Muscle-Ups

10 Squat Cleans (135/95)

20 Box Jumps (24″/20″)

Monday 10.24.16

“The Ghost”

6 Rounds:

Minute 1 – Max Calorie Row

Minute 2 – Max Burpees

Minute 3 – Max Double-Unders

Minute 4 – Rest

Saturday 10.22.16

Saturday 10.22.16

 “Gangsta’s Paradise”

Tabata – 8 Rounds of :20 On / :10 Off

Pull-Ups

Pushups

Box Jumps (24″/20″)

Wallballs (20/14)

Friday 10.21.16

Friday 10.21.16

 “Cool J”

27 – 21 – 15 – 9:

Calories on the Rower

Power Snatch (75/55)

Thursday 10.20.16

Thursday 10.20.16

 “Hip Hop Hooray”

AMRAP 15:

10 Strict Pull-Ups

30 Abmat Sit-Ups

50′ Walking Lunge

100 Double-Unders

Wednesday 10.19.16

Wednesday 10.19.16

 “Weightlifting Wednesday”

Every 2:00 for 10 Rounds:

1 Power Clean + 1 Squat Clean + 1 Front Squat

Cashout

Every Minute on the Minute for 10 Rounds:

10 Burpee Box Jumps (24/20)

Tuesday 10.18.16

Tuesday 10.18.16

 “Helen’s on a Boat”

3 Rounds:

400 Meter Row

21 Kettlebell Swings (53/35)

12 Pull-Ups

Monday 10.17.16

Monday 10.17.16

 “Air Force”

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Presses

20 Overhead Squats

20 Front Squats

On the Minute – 5 Burpees

Rx Weights – 95/65

Saturday 10.15.16

"Snoop"
Teams of 3
2 Rounds:
9 x 200 meter Run
9 x 300 meter Row

Friday 10.14.16

"Dre"
AMRAP 20:
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx-185/135

Thursday 10.13.16

"Cypress"
AMRAP 10:
10 Toes to Bar
15 Wall Balls (20/14)
30 Double Unders

Wednesday 10.12.16

"Weightlifting Wednesday"

Every 2:00 min for 10 rounds:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
"Core Cashout"
4 rounds:
Minute 1: 15 AbMat situps
Minute 2: 15 Banded Good Mornings
Minute 3: 30 second Overhead Squat Hold (45/35)

0530 CANCELED TODAY

Sorry for the short notice.

Tuesday 10.11.16

"Notorious"

3 Rounds:
Row 500 meters
12 Deadlifts (225/155)
21 Box Jump Overs (24"/20")

Monday 10.10.16

"Glenn"*

30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, dies in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

*recommended WOD for today as the facility is closed for the holiday

Saturday 10.8.16

“Red White and Blue Crew”

In a 10 Minute Window:
Run 1 Mile
Time Remaining: Max Squat Snatches (135/95)

Rest 3:00

In a 7 Minute Window:
Run 800 Meters
Time Remaining: Max Squat Cleans (135/95)

Rest 3:00

In a 4 Minute Window:
Run 400 Meters
Time Remaining: Max Thrusters (135/95)

"In WOD we Trust"

Friday 10.7.16

“Kintner”

Tabata Style (8 Rounds of 20 Seconds On, 10 Seconds Off)

Wallballs (20/14)
Sumo Deadlift High Pulls (95/65)
Double-Unders
Row (Calories)

Perform all 8 rounds of the first movement before rotating to the next.
Score is total repetitions of each movement.

"There are no excuses, Just choices"

Holiday Closure Reminder

Friendly Reminder that due to the Federal and Training Holiday, Kieschnick Physical Fitness Center will be closed Tomorrow (Friday) and Saturday (7 and 8 October 2016). Please Enjoy your families and your time off. See you in the Box Monday at 1000 for a special Hero WOD.

~ Centurion CrossFit Staff