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.

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.

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

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"

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"

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

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

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

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)

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

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″)

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!!

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 

Wednesday 11.9.16

“Washington”
5 Rounds:
12 Hang Power Snatches (95/65) 
15 Pull-Ups 

Tuesday 11.8.16

“Lincoln” 

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

Monday 11.7.16

“Jump Around”
7 Rounds:
7 Power Cleans (95/65) 
7 Thrusters (95/65)
7 Lateral Barbell Burpees 

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.

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/

Thursday 11.3.16

 “The Good Life”

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

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