Wednesday, November 30, 2016

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.

Tuesday, November 29, 2016

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.

Monday, November 28, 2016

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

Tuesday, November 22, 2016

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"

Sunday, November 20, 2016

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"

Friday, November 18, 2016

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

Thursday, November 17, 2016

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

Wednesday, November 16, 2016

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

Tuesday, November 15, 2016

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)

Monday, November 14, 2016

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

Sunday, November 13, 2016

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″)


Saturday, November 12, 2016

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!!

Wednesday, November 9, 2016

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 

Tuesday, November 8, 2016

Wednesday 11.9.16


“Washington”
5 Rounds:
12 Hang Power Snatches (95/65) 

15 Pull-Ups 

Monday, November 7, 2016

Tuesday 11.8.16


“Lincoln” 


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

Sunday, November 6, 2016

Monday 11.7.16


“Jump Around”
7 Rounds:
7 Power Cleans (95/65) 

7 Thrusters (95/65)
7 Lateral Barbell Burpees 

Friday, November 4, 2016

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.

Thursday, November 3, 2016

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/

Wednesday, November 2, 2016

Thursday 11.3.16

 “The Good Life”
3 Rounds:
500 Meter Row
12 Burpees

21 Box Jumps (24″/20″)

Tuesday, November 1, 2016

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