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

Wednesday, October 5, 2016

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"

Tuesday, October 4, 2016

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”

Monday, October 3, 2016

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!!!”


Sunday, October 2, 2016

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”