Sunday, January 31, 2016

Monday 2.1.16 **1730 class Only**


Strength
Bench Press
1x5@75%,1x3@85%,1x1@95%

“Sunny D”
AMRAP 15
1 Clean and Jerk (155/105)
1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
2 Clean and Jerks (155/105)
1 Round of Cindy
3 Clean and Jerks (155/105)
1 Round of Cindy
4 Clean and Jerks (155/105)
1 Round of Cindy
*Continue to add 1 Clean and Jerk each round


Friday, January 29, 2016

Saturday 30 January 2016

Saturday 1.30.16
 “Ecto Cooler”
Teams of 2
AMRAP 20
30 Thrusters (115/80)
30 Box Jumps (20 in)
30 Kettlebell Swings (70/53)
30 Chest to Bar Pull-Ups
*Split Reps as needed

1000 class!! 

Thursday, January 28, 2016

Friday 29 January 2016

Friday 1.29.16
Strength
Back Squat
1x5@75%,1x3@85%,1x1@95%

 “Juicy Juice”
3 rounds
30 Calorie Row
15 Deadlifts (225/155)
30 Wallballs (20/14)

****1730 Class only****

Tuesday, January 26, 2016

Wednesday 27 January 2016

Wednesday 1.27.16
Strength
Strict Press
3x3 @ 80%,85%,90%

 “Macho Man”
Every Minute On the Minute for as Long as Possible:
3 Power Cleans + 3 Front Squats +3 Jerks (185, 135#)
*If you complete 10 rounds, add one rep to each movement for each additional minute.
For example, minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.

***1730 class only***

Monday, January 25, 2016

Tueday 26 January 2016

Tuesday 1.26.16
WOD
50 Air Squats
50 Burpees
50 Air Squats

***1730 class only***

Sunday, January 24, 2016

Monday 1.25.16

Monday 1.25.16
Strength
Deadlift 
3x3 @ 80%,85%,90%

 “Hi-C”
AMRAP 15
10 Power Snatch (95/65)
10 Hand Release Push-Ups
10 Toes to Bar
10 Box Jump Overs (20 in)

***Only class will be 1730!!!***

Friday, January 22, 2016

Saturday 1.23.16

“Escape from Wonderland”
3 Rounds for Time
75 Double Unders
50 Air Squats
25 Calorie Row


Thursday, January 21, 2016

Friday, January 22, 2016 ***NO NOON CLASS***

Image result for bench workout meme

Friday 1.22.16
Strength
Bench Press
3x3 @ 80%,85%,90%

 “Smacks”
AMRAP 8
5 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)

5 Push Jerks (135/95)

Wednesday, January 20, 2016

Thursday, January 21, 2016

Image result for bodyweight workout meme
Thursday 1.21.16
 “Pops”
4 Rounds for Time
15 Toes to Bar
20 Burpees

25 Kettlebell Swings (53/35)

Tuesday, January 19, 2016

Wednesday, January 20, 2016 ***NO NOON CLASS***


Wednesday 1.20.16
Strength
Back Squat
3x3 @ 80%,85%,90%

“Life”
Teams of 2
Partner 1 Completes 20 Strict Handstand Push Ups while
Partner 2 Completes 2 Legless Rope Climbs and Switch Stations
Then
20 Partner Burpee Wallballs
Then
40 Hang Squat Clean (135/95)
Then

40 Front Rack Lunge Steps (135/95)

Monday, January 18, 2016

Tuesday, January 19, 2016 ***NO NOON CLASS***

Image result for FUNNY WORKOUT PARTNER MEME

Tuesday 1.19.16
 “Lucky Charms”
Teams of 2:
40 Burpee Box Jump (20″)
30 Snatches (155/105)
40 Burpee Box Jump (20″)
30 Clean and Jerks (155/105)
40 Burpee Box Jump (20″)

30 Thrusters (155/105)

Sunday, January 17, 2016

Monday, January 18, 2016 ***GYM IS CLOSED. NO CLASSES***


Monday 1.18.16
Strength
Strict Press
3x5 @75%,80%,85%

“Frosted Flakes”
Teams of 2
60 Chest to Bar Pull-Ups
60 Calorie Row
15 Synchronized Overhead Squats (135/95)

10 Synchronized Overhead Squats (155/105)

Saturday, January 16, 2016

Girl Gone RX 30 April 2016

Centurion Ladies, Here is a ladies only team competition for a good cause if interested.  Follow link for more details.

Friday, January 15, 2016

Saturday 1.16.16 ** Normal 1000 Class**

 “Fight Gone Bad”
3 Rounds:
1:00 – Wallballs (20/14)
1:00 – Sumo Deadlift High Pulls (75/55)
1:00 – Box Jumps (20″)
1:00 – Push Presses (75/55)
1:00 – Row for Calories
1:00 – Rest



Thursday, January 14, 2016

Friday 1.15.16 **Gym Closed till Saturday**

Strength
Deadlift
3x5 @75%,80%,85%

 “Kashi”
5 Rounds
1:00 – Strict Pull-Ups
1:00 – Hang Squat Clean Thrusters (95/65)
1:00 – Row for Calories
1:00 – Bench Press (135/95)
1:00 – Rest

Wednesday, January 13, 2016

Thursday 1.14.16 **Noon & 1730 Classes Only **

“Death by 10 Meters”
Minute 1 – Run 10 Meters
Minute 2 – Run 20 Meters
Minute 3 – Run 30 Meters
Continue pattern as far as possible until you cannot complete the distance in the minute. When that occurs take a 1 minute rest and restart from beginning. There is a 25 minute time cap.

Tuesday, January 12, 2016

Wednesday 1.13.16 **1730 Class Only**

"Weightlifting Wednesday"
Strength
Bench Press
3x5 @75%,80%,85%

Cashout
On the Minute x 8
Odd Minutes – 7 Deadlifts (65%)
Even Minutes – 60 Double-Unders

Monday, January 11, 2016

Tuesday 1.12.16 **Noon and 1730 Classes only**

“Captain Crunch”
Teams of 2
AMRAP 20:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans
Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155

Sunday, January 10, 2016

Monday 1.11.16 **No Classes Due To Gym Closure**

Suggested WOD:


Strength

Back Squat

3x5 @75%,80%,85%

 

“Cookie Crisp”

21 – 15 – 9

Thruster (95/65)

Front Squat (95/65)

Wall Ball (20/14)

Saturday, January 9, 2016

Foundation Class Complete!!

Big turn-out this morning for Foundations!! 

Friday, January 8, 2016

**Foundations Class is 09 January 2016**

Foundations class will be held 09 January 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!



Saturday 1.09.15 ** Normal Class at 1100**

"Trix"
20 - 16 - 12 - 8
Power Snatch (95/65)
Burpee
Thruster (95/65)
Toes to Bar

Thursday, January 7, 2016

**Next Foundations Class is 09 January 2016**

Our Foundations class will be held 09 January 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!



Friday 1.8.15 **Only 1730 Class**

“Wheaties”

rds.:

15 Deadlifts (225/155)

15 Kettlebell Presses (53’s/35’s)

 

Wednesday, January 6, 2016

Thursday 1.7.15 **Noon and 1730 Class**

“Fruity Pebbles”

Teams of 3

On the Minute x 24

Station 1 – 5 Pull-Ups, 10 Pushups, 15 Air Squats

Station 2 – Max Calorie Row

Station 3 – 25 Abmat Sit-ups

Athletes start at different stations.  Rotating on the minute, score is total calories on the rower.

Tuesday, January 5, 2016

Wednesday 1.6.15 **Only 1730 Class**

“Goat Day”

On the Minute x 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, Pull-Ups.

Choose two “Goats” to work on today.

Monday, January 4, 2016

Tuesday 1.5.15 **Only 1730 Class**

“Team Power Drill”

10 Rounds:

5 Strict Handstand Pushups

10 Power Cleans (135/95)

15 Burpees

20 Kettlebell Swings (53/35)

25 Wallballs (20/14)

Partners alternate full rounds, totaling 10 rounds for the team.

Monday 1.4.15 **No Classes until 05Jan16**

Suggested WOD:


“The Admiral”

3 Rounds:

20 Burpee Pull-Ups

20 Front Squats (155/105)

20 Box Jumps (24/20)

 

Saturday, January 2, 2016

Saturday 1.2.15 **No Classes until 05Jan16**

Suggested WOD:


400 Meter Run

15 Clean and Jerks (155/105)

400 Meter Run

30 Toes to Bar

400 Meter Run

45 Wallballs (20/14)

400 Meter Run

45 Kettlebell Swings (53/35)

400 Meter Run

30 Ring Dips

400 Meter Run

15 Weighted Lunge Steps (155/105)

400 Meter Run