Saturday 4.30.15

“Thriller”

50 Kettlebell Swings (53/35)

50 Box Jumps (24/20)

1,000m Run

40 Kettlebell Swings

40 Box Jumps

800m Run

30 Kettlebell Swings

30 Box Jumps

600m Run

20 Kettlebell Swings

20 Box Jumps

400m Run

10 Kettlebell Swings

10 Box Jumps

200m Run

Friday 4.29.15

Push Jerk

1x5@75%,1x3@85%,1x1@95%

“Criminal”

5 Rounds of Cindy

20 Squat Snatches (115/80)

5 Rounds of Cindy

*1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats

 

Thursday 4.28.15

“Two of a Kind”

Teams of 2

AMRAP 20

-2k Row Buy-In-

50 Wall-Balls (20/14)

200 Meter Run w/ Med-Ball

 

Wednesday 4.27.15

Deadlift

1x5@75%,1x3@85%,1x1@95%

“Strict Press Biathlon”

For Time:

25 Strict Presses (95/65)

25 Strict Presses (65/45)

25 Strict Presses (45/35)

Every time you break you have a 200 meter run penalty

 

Tuesday 4.26.15

 “Annie”

50-40-30-20-10

Double Under

Abmat Sit-up

Monday 4.25.15 **0530 and 1730 Classes**

Strength

Overhead Squat

1x5@75%,1x3@85%,1x1@95%

WOD

2 Rounds for Time

1k Row

50 Thrusters (45/35)

30 Pull-Ups

Saturday 4.23.16 ***GYM CLOSED***

Saturday 4.23.16

No Class due to training holiday!

Suggested WOD

“Fruit Roll Up”

Teams of 2: For Time

100 Burpee Pull-Ups

50 Clean and Jerks (155/105)

Split reps as needed

Friday 4.22.16 ***GYM CLOSED***

Friday 4.22.16

No Classes due to Training Holiday!!

Recommended WOD

Snatch

1x5@75%,1x3@85%,1x1@95%

“Gushers” AMRAP 5

10 Power Cleans (135/95)

10 Burpees

Thursday 4.21.16

Thursday 4.21.16

1200 and 1730 Classes

“Cement Mixer”

7 Rounds, On the 3:00:

400 Meter Run

12 Toes to Bar

Wednesday 4.20.16

Wednesday 4.20.16

0530 and 1730 Classes!

“Weightlifting Wednesday”

Push Jerk

3x3 @ 80%,85%,90%

1 Rep Max Clean

1 Rep Max Weighted Pull-Up

500 Meter Row

Tuesday 4.19.16

Tuesday 4.19.16

1200 and 1730 classes!

“Fruit by the Foot”

3 Rounds for Time

30 Calorie Row

20 Power Cleans (95/65)

10 Overhead Squats (95/65)

5 Strict Handstand Push Ups

Monday 4.18.16 0530 and 1730 Classes!

Monday 4.18.16
0530 and 1730 Classes!

Deadlift

3x3 @ 80%,85%,90%

“Marathon Monday”

2 Rounds for Time

400 Meter Run

26 Hand Release Push Ups

400 Meter Run

26 Kettlebell Swings (53/35)

400 Meter Run

26 Sit Ups

400 Meter Run

26 Hip Extensions

400 Meter Run

26 Double Unders

400 Meter Run

26 Box Jumps (24/20)

Saturday 4.16.15 **Class starts at 1000**

“Scenario”

5 Rounds for Time

10 Handstand Push-Ups

10 Ring Dips

10 Push-Ups

200 Meter Run

Friday 4.15.15 **0530 and 1730 Class**

Overhead Squat

3x3 @ 80%,85%,90%

“Isabel”

For Time

30 Snatches (135/95)

Today's Noon class is cancelled!

Thursday 4.14.15 **Only 1730 Class**

“Hot Diddle Dunkel”

4 Rounds for Time

400 Meter Run

50 Air Squats

Class schedule Update!!

Centurions,

For you early birds out there the 0530 class is back three days a week!! Monday, Wednesday and Friday.

Wednesday 4.13.15 **0530 and 1730 class Only**

Snatch

3x3 @ 80%,85%,90%

“Mind Eraser”

AMRAP 20

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

Tuesday 4.12.15 **1730 Class only**

“Heartbreak Kid”

3 Rounds for Time

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double Unders

Monday 4.11.15
Push Jerk
3x5 @75%,80%,85%

 “Woof”
 Run 1 Mile

21 Kettlebell Swings
21 Kettlebell Front Squats Run 800 Meters
15 Kettlebell Swings
15 Kettlebell Front Squats Run 400 Meters
9 Kettlebell Swings
9 Kettlebell Front Squats Rx – 70# / 53# 

Saturday 4.9.16

Saturday 4.9.15

“HURRICANE”
3 Rounds for Time
 800 Meter Run
 21 Power Cleans (155/105)

Friday 4.8.16

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

"J"
200 Double-Under Buy-In
-Immediately into-
4 Rounds For Time
5 Muscle-Ups
10 Front Squats (155/105)
15 Handstand Push-ups
20 Burpees

**Deadline for Shirt/ T-Top pre-orders is 13April16**

**Now taking Pre-Orders for Centurion Shirts and Female Tank-Tops**
** Pre-Order sign up roster will be at the Box. See class coach for details**
** Deadline is 13April16**

Thursday 4.7.15 ** 1200 and 1730 Class**

“Set It Off”

3 Rounds for Time

30 Calorie Row

30 Kettlebell Swings (53/35)

30 Wallballs (20/14)

Wednesday 4.6.16

“Weightlifting Wednesday”

Overhead Squat 3x5 @75%,80%,85%

 Snatch Balance 1-1-1

 Hang Squat Snatch 1-1-1

Tuesday 4.5.15

“Pumped Up Game Changer”

21 – 15 – 9

Deadlift (275/185)

Box Jumps (30/24)

**Now taking Pre-Orders for Centurion Shirts**

**Now taking Pre-Orders for Centurion Shirts and Female Tank-Tops**
** Pre-Order sign up roster will be at the Box. See class coach for details**

Monday 4.4.2016

Snatch                                 

3x5 @75%,80%,85%       

“Nasty Girls”

3 Rounds

50 Air Squats

7 Muscle-Ups

10 Hang Power Cleans (135/95)

**Foundations class 02 April 2016**

Foundations class will be held 02 April 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!

Saturday 4.2.16** Foundations Class at 0900**

**Foundations class 0900-1100**

**Normal class at 1100**

“The Wobble” 

Teams of 3

2 Rounds:

3:00 Power Snatch (95/65)

3:00 Burpees Over Bar

3:00 Overhead Squats (95/65)

3:00 Pull-Ups