Friday, December 30, 2016

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

Thursday, December 29, 2016

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

Wednesday, December 28, 2016

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


Tuesday, December 27, 2016

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

Monday, December 26, 2016

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


 “Bubbles”
AMRAP 12:
10 Burpees

25 Double-Unders

Sunday, December 25, 2016

Monday 12.26.16 **Gym Closed**

Suggested WOD
 “TNT”
30 Snatches
30 Clean and Jerks
30 Thrusters

Rx Weights – 95 / 65

Friday, December 23, 2016

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)

Thursday, December 22, 2016

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

Wednesday, December 21, 2016

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

Tuesday, December 20, 2016

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

Monday, December 19, 2016

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

Sunday, December 18, 2016

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)

Wednesday, December 7, 2016

Thursday 12.8.16

Thursday 12.8.16

 “Mickey”

3 Rounds:
12 Deadlifts (275/185)
24 Box Jumps (24/20)

36 Wallballs (20/14)

Tuesday, December 6, 2016

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

Monday, December 5, 2016

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.

Friday, December 2, 2016

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

Thursday, December 1, 2016

Wednesday, November 30, 2016

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.

Tuesday, November 29, 2016

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.

Monday, November 28, 2016

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

Tuesday, November 22, 2016

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"

Sunday, November 20, 2016

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"

Friday, November 18, 2016

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

Thursday, November 17, 2016

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

Wednesday, November 16, 2016

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

Tuesday, November 15, 2016

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)

Monday, November 14, 2016

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

Sunday, November 13, 2016

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″)


Saturday, November 12, 2016

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!!

Wednesday, November 9, 2016

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 

Tuesday, November 8, 2016

Wednesday 11.9.16


“Washington”
5 Rounds:
12 Hang Power Snatches (95/65) 

15 Pull-Ups 

Monday, November 7, 2016

Tuesday 11.8.16


“Lincoln” 


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

Sunday, November 6, 2016

Monday 11.7.16


“Jump Around”
7 Rounds:
7 Power Cleans (95/65) 

7 Thrusters (95/65)
7 Lateral Barbell Burpees 

Friday, November 4, 2016

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.

Thursday, November 3, 2016

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/

Wednesday, November 2, 2016

Thursday 11.3.16

 “The Good Life”
3 Rounds:
500 Meter Row
12 Burpees

21 Box Jumps (24″/20″)

Tuesday, November 1, 2016

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

Monday, October 31, 2016

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.

Sunday, October 30, 2016

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

Thursday, October 27, 2016

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!

Wednesday, October 26, 2016

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

Tuesday, October 25, 2016

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

Monday, October 24, 2016

Tuesday

3 Rounds:

5 Ring Muscle-Ups

10 Squat Cleans (135/95)

20 Box Jumps (24″/20″)

Sunday, October 23, 2016

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

Friday, October 21, 2016

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)

Thursday, October 20, 2016

Friday 10.21.16

Friday 10.21.16

 “Cool J”

27 – 21 – 15 – 9:
Calories on the Rower
Power Snatch (75/55)

Wednesday, October 19, 2016

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

Tuesday, October 18, 2016

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)

Monday, October 17, 2016

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

Sunday, October 16, 2016

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

Friday, October 14, 2016

Saturday 10.15.16

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

Thursday, October 13, 2016

Friday 10.14.16

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

Wednesday, October 12, 2016

Thursday 10.13.16

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

Tuesday, October 11, 2016

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.

Monday, October 10, 2016

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

Friday, October 7, 2016

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"

Thursday, October 6, 2016

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