Saturday 12.31.16 **Gym Closed**

Suggested WOD

“Welcome to the Jungle”

Teams of 3:

100 Calorie Row

100 Box Jump Overs (24″/20″)

100 Thrusters (95/65)

100 Toes to Bar

100 Thrusters (95/65)

100 Box Jump Overs (24″/20″)

100 Calorie Row

Friday 12.30.16 **Gym Closed**

Suggested WOD

Deadlift

Build to a Heavy Set of 5

Cashout

2 Rounds, Not for Time:

20 AbMat Sit-Ups

30 Hip Extensions

40 Flutter Kicks

50 Banded Good Mornings

50 Second Pushup Plank

Thursday 12.29.16 **1130-1300 Open Gym Only**

 “Whole Lotta Rosie”

10 Rounds:

First Minute – 15 Calorie Row

Second Minute – 5 Pull-Ups, 10 Pushups, 15 Squats

Wednesday 12.28.16 **1130-1300 Open Gym Only**

Weightlifting Wednesday

3 Position Clean

Build to a Heavy Set (High Hang, Knee, Floor)

3 Sets of 10

Step Back Lunges (Bar on the Back Rack Position)

Romanian Deadlifts

2 Sets of 20

Bar descends to mid-shin, but does not touch floor

Tuesday 12.27.16 **130-1300 Open Gym Only**

 “Bubbles”

AMRAP 12:

10 Burpees

25 Double-Unders

Monday 12.26.16 **Gym Closed**

Suggested WOD

 “TNT”

30 Snatches

30 Clean and Jerks

30 Thrusters

Rx Weights – 95 / 65

Saturday 12.24.16 **Gym Closed**

Suggested WOD

7 Rounds of :40s on / :20s off at each station:

Station 1 – Row for Calories

Station 2 – Burpees

Station 3 – Kettlebell Swings (53/35)

Friday 12.23.16 **Gym Closed**

Suggested WOD

On the Minute for 10 Minutes:

3 Back Squats

Cashout

40 – 30 – 20

Wallballs (20/14)

400 Meter Run after each round

Thursday 12.22.16 **1130-1300 Open Gym Only**

 “12 Days of CrossFit”

1 Squat Snatch (135/95)

2 Box Jumps (24″/20″)

3 Push Presses (135/95)

4 Toes to Bar

5 Hang Power Cleans (135/95)

6 Hand-Release Pushups

7 Deadlifts (135/95)

8 Burpees

9 Kettlebell Swings (70/53)

10 Lunges (10 each side)

11 Wall Balls (20/14)

12 Oz. Beer! Or 12 Burpees

Workout flows as follows:

1 Squat Snatch

2 Box Jumps, 1 Squat Snatch

3 Push Presses, 2 Box Jumps, 1 Squat Snatch

4 Toes to Bar, 3 Push Presses, 2 Box Jumps, 1 Squat Snatch

Wednesday 12.21.16 **1130-1300 Open Gym Only**

 “Kickstart My Heart”

30 Thrusters (95/65), 90 Double-Unders

20 Thrusters (95/65), 60 Double-Unders

10 Thrusters (95/65), 30 Double-Unders

Tuesday 12.20.16 **1130-1300 Open Gym Only**

 “Back in Black”

5 Rounds:

10 Push Jerks (135/95)

10 Toes to Bar

10 Burpees

Monday 12.19.16 Closure

Courtesy of Army beating Navy, Kieschnick Physical Fitness Center will be closed. Please join us in Tuesday 12.20.16 for open box from 1130-1300. Sorry for the short notice.~ Coach Tam

12.8.16 1730 Cancellation Plus Upcoming Schedule and Closures

Good Morning Centurion Family,

Due to the Fort Hood Combatives Tournament Kieschnick will be closed down to normal traffic and activities at 1300 (1:00pm) 12.8.16 and remain closed down until Monday 12.19.16, at which time the gym will be on Holiday Schedule of 0900-1400 (9:00am-2:00pm). Please let us know if you have any questions, comments, or concerns.

We wish all of our Athletes and their Families the Happiest of Holidays

~Centurion and Kieschnick Physical Fitness Center Staff

So below you will find the upcoming schedule for Centurion CrossFit:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	12.5.16	12.6.16	12.7.16	12.8.16	12.9.16	12.10.16
5:30					No Class	No Class
11:30-13:00				Open Box	No Class	No Class
17:30				No Class	No Class	No Class
	12.12.16	12.13.16	12.14.16	12.15.16	12.16.16	12.17.16
5:30	No Class	No Class	No Class	No Class	No Class	No Class
11:30-13:00	No Class	No Class	No Class	No Class	No Class	No Class
17:30	No Class	No Class	No Class	No Class	No Class	No Class
	12.19.16	12.20.16	12.21.16	12.22.16	12.23.16	12.24.16
5:30					No Class	Merry
11:30-13:00	Open Box	Open Box	Open Box	Open Box	No Class	Christmas
17:30					No Class	Centurion Staff
	12.26.16	12.27.16	12.28.16	12.29.16	12.30.16	12.31.16
5:30	No Class				No Class	Happy
11:30-13:00	No Class	Open Box	Open Box	Open Box	No Class	New Year
17:30	No Class				No Class	Centurion Staff
	1.2.17	1.3.17	1.4.17	1.5.17	1.6.17	1.7.17
5:30	No Class	Class	Class	Class	Class
11:30-13:00	No Class	Open Box	Open Box	Open Box	Open Box	9-11am Foundations
17:30	No Class	Class	Class	Class	Class	11am WOD



Monday 12.19.16 **1130-1300 Open Gym Only**

 “Bad Boy Boogie”

AMRAP 14:

2,000 Meter Row

50 Pistols

30 Hang Power Cleans (135/95)

Thursday 12.8.16

Thursday 12.8.16

 “Mickey”

3 Rounds:

12 Deadlifts (275/185)

24 Box Jumps (24″/20″)

36 Wallballs (20/14)

Wednesday 12.7.16

Wednesday 12.7.16

 “Big Clean Complex”

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Goal is to build in weight each set

Tuesday 12.6.16

Tuesday 12.6.16

 “Jackie”

Row 1,000 Meters

50 Thrusters (45)

30 Pull-Ups

Monday 12.5.16

“Power Drill”

5 Rounds:

5 Handstand Pushups

10 Power Clean (135/95)

15 Burpees

20 Kettlebell Swings (53/35)

25 Wallballs (20/14)

3 Minute Rest

0530 Class Cancelled 12.05.16

Sorry for the short notice y'all.

Saturday 12.3.16

"Fight Gone Bad"
3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20)
1:00 Push Presses (75/55)
1:00 Max Calorie Row
1:00 Rest
Score is total reps combined on all stations

0530 Class Cancelled 12.2.16

Friday 12.2.16

"Tiger Blood"
3 Rounds:
10 Clean and Jerks (135/95)
400m Run