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

Thursday 10.6.16

“Hendricks”

50 Calorie Row
40 Walking Lunges Steps
30 Kettlebell Swings (70/53)
20 Burpees
10 Bar Muscle-Ups
20 Burpees
30 Kettlebell Swings (70/53)
40 Walking Lunge Steps
50 Calorie Row

"Strength doesn't come from what you can do; it comes from overcoming the things you once thought you couldn't"

Wednesday 10.5.16

“Quint”

Teams of 3:

AMRAP 7: Strict Press

50 Reps (95/65)
50 Reps (115/75)
Max Reps (135/85)

-3 Minute Rest-

AMRAP 7: Back Squat

50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Power Clean

50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

“Their workout is our warmup”

Tuesday 10.4.16

“Hooper”

AMRAP 10:

2 Overhead Squats (95/65), 2 Box Jump Overs (24/20)

4 Overhead Squats (95/65), 4 Box Jump Overs (24/20)

6 Overhead Squats (95/65), 6 Box Jump Overs (24/20)

Continue pattern, adding 2 repetitions per round until time expires. 

“Forget Calm… Just CrossFit Hard!!!”

Monday 10.3.16

"Brody"

 1,000 Meter Row

30 Deadlifts (225/155)

50 Pull-Ups

 “It’s ok to push the limits and get out of your comfort zone”