Wednesday, April 12, 2017

***Facility Renovation Closure****

Centurions,


Due to facility renovations, Centurion CF will be temporarily closing effective immediately until renovations are complete.  The estimated time for completion and facility reopen is July 2017 time-frame.

Coaching Staff

Tuesday, April 11, 2017

1730 Class Cancelled

Open gym time cancelled due to weather

Coach Angela will be WODing at the Applied Fitness Center on Old Ironsides if anyone would like to join for an afternoon workout.

Monday, April 10, 2017

17:30 Class is Cancelled

17:30 class is cancelled.

No 0530 Class Until Further Notice

due to everything being moved into the connex, there won't be a 0530 class until further notice. It's not going to be safe to WOD in the dark with minimal lighting and equipment. Apologies for the inconvenience this may cause. All other class times are scheduled as usual.

Monday 4.10.17

“Nancy” 
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Friday, April 7, 2017

Saturday 4.8.17 Move Day

No WOD Just moving equipment into connex starting at 0800

Thursday, April 6, 2017

Friday 4.7.17

On the Minute x 15
Minutes 1-5 – 7 Deadlifts
Minutes 6-10 – 5 Deadlifts
Minutes 11-15 – 3 Deadlifts
Aim to climb steadily throughout all 15 minutes.

Wednesday, April 5, 2017

Saturday Move Day 4.8.17

Come one, come All and help your Fave Coaches in Central Texas move Centurion's equipment into the connex so that once the gym closes completely for renovations,  we still have access to the equipment to conduct classes. We will be starting promptly at 0800 and going until complete. There will be no other official WOD but knowing us coaches we'll turn this into a fun and joyous event. Hope to see you all out there. Thank you in advance 
~ Centurion Coaches

Thursday 4.6.17

“Three Amigos” 
Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
7 Box Jumps (24″/20″)
Sprint
7 Burpees
Sprint
Teammates cycle through, one athlete at a time completing full rounds.
Score is total number of rounds the team completes in 20 minutes.

Tuesday, April 4, 2017

Wednesday 4.5.17

Weightlifting Wednesday
Squat Clean
Heavy Set of 5 Reps
Heavy Set of 3 Reps
1 Rep Max

Monday, April 3, 2017

Tuesday 4.4.17

“JT’s on the Road” 
21 Handstand Pushups, 21 Ring Dips, 21 Pushups
30/20 Calorie Row
15 Handstand Pushups, 15 Ring Dips, 15 Pushups
30/20 Calorie Row
9 Handstand Pushups, 9 Ring Dips, 9 Pushups
30/20 Calorie Row

Sunday, April 2, 2017

Monday 4.3.17

“Dirty 30” 
30 Box Jumps (24″/20″)
30 Chest to Bar Pull-Ups
30 Kettlebell Swings (53/35)
30 Front Squats (135/95)
30 Toes to Bar
30 Push Presses (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double-Unders

Thursday, March 30, 2017

1730 Friday 3.31.17 CANCELLED

Sorry Athletes... 
1730 will be cancelled on Friday 3.31.17 due to prior obligations. Please join us for a special Farewell WOD on Saturday after Foundations. Hope to see you all on the Black Mat
~ Coach Tam

Saturday 4.1.17

Saturday 4.1.17 

Foundations Class 
0800-1000 
TELL ALL YOUR FRIENDS!! 

***Immedately followed by a special going away WOD for:
Owner/Head Coach John
Coach Tam 
And 
Coach Tommy

This will be the last time all three coaches will be together, come out and WOD out with us as a farewell!!  

Friday 3.31.17

Friday 3.31.17

"Firestarter"

10 Min AMRAP 

10 Sumo Deadlift High Pulls (95/65)
10 Wallballs (20/14)

Wednesday, March 29, 2017

Thursday 3.30.17

Thursday 3.30.17

Sword Fight 

Class Divides into 2 Teams

3 Rounds 
Station 1- 400m Team Sled Push
Station 2 - Max Calories Row 
The two teams start on opposing stations. When the sled returns, stations switch.
Score is Max Calories Row over the three rounds . 

**** Foundations Class 01 April 2017 0800-1000 ****

**** Foundations Class 01 April 2017 0800-1000 ****



Foundations Class

Foundations class 01 April 2017 from 0800-1000 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.

*** Class will be capped to first 20 athletes***

Tuesday, March 28, 2017

Wednesday 3.29.17

Wednesday 3.29.17

Weight Lifting Wednesday 

Pausing Overhead Sqauts 
5 Sets of 2 
**3 Second pause at the bottom**

Cashout
2 Rounds 
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats 

Monday, March 27, 2017

Tuesday 3.28.17

Tuesday 3.28.17

Boat Race

3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Minutes Between Rounds 

Sunday, March 26, 2017

Monday 3.27.17


Monday 3.27.17

"Easter Bunny"

5 Rounds 
10 Reverse Lungers (115/80)
25/20 Cal Row

Friday, March 24, 2017

Saturday 3.25.17

Saturday 3.25.17

  “Open 17.5” 

Thursday, March 23, 2017

Friday 3.24.17

“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 in class.

Compare Goats HERE.

Wednesday, March 22, 2017

Thursday 3.23.17

 “Cement Mixer”
7 Rounds, On The 3:00:
400 Meter Run

12 Toes to Bar

Tuesday, March 21, 2017

Wednesday 3.22.17


Weightlifting Wednesday
Power Snatch – Build to a Set of 2

Alternating On The Minute x 12:
Odd Minutes – 3 Power Snatches (75%)
Even Minutes – 40 Double-Unders


Monday, March 20, 2017

Tuesday 3.21.16


“Bombshell” 
3 Rounds:
21 Box Jumps (24″/20″)
12 Thrusters (95/65)
3 Ring Muscle-Ups

Sunday, March 19, 2017

Friday, March 17, 2017

Saturday 3.18.17

Saturday 3.18.17

“Open 17.4”

Thursday, March 16, 2017

Friday 3.17.17

“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 in class.
Compare Goats HERE.


Wednesday, March 15, 2017

Thursday 3.16.17

“Mac Attack”
3 Rounds:
15 Pull-Ups
20 Box Jumps
25 Air Squats
400 Meter Run

Tuesday, March 14, 2017

Wednesday 3.15.17


 “Final Countdown”
2 Rounds:
AMRAP 2: 200 Meter Run, Max Overhead Squats (135/95)
Rest 1:00
AMRAP 2: 200 Meter Run, Max Wallballs (20/14)
Rest 1:00
AMRAP 2: 200 Meter Run, Max Handstand Pushups
Rest 1:00

0530 Cancelled

Sorry for the last minute cancel.  My car battery is dead. I won't be able to get there in time to open.

Monday, March 13, 2017

Tuesday 3.14.17

 “Gasolina”
15 Thrusters (95/65)
30 Calorie Row
90 Double-Unders
30 Calorie Row
15 Thrusters (95/65)

Sunday, March 12, 2017

Monday 3.13.17


 “Lead Head”
AMRAP 7:
10 Power Snatches (75/55)
15 Hand-Release Pushups
20 AbMat Sit-Ups


Thursday, March 9, 2017

Friday 3.10.17

Friday 3.10.17

“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 in class.


1730 Cancellation

1730 will have to be cancelled due to unforeseen Toddler issues😔 Sorry for the short notice~Coach Tam

Wednesday, March 8, 2017

Thursday 3.9.17

Thursday 3.9.17

 On the Minute x 16:
Even Minutes – 4 Front Squats
Odd Minutes – 8 Back Squats


Tuesday, March 7, 2017

Wednesday 3.8.17

Wednesday 3.8.17

 “Recon”
On the Minute x 16:
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Wallballs (20/14)
Minute 3 – 15 Sumo Deadlift High Pulls (95/65)
Minute 4 – 15 Push Presses (95/65)


Monday, March 6, 2017

Tuesday 3.7.17

Tuesday 3.7.17

 “Quicksand”
3 Rounds:
5 Ring Muscle-Ups
10 Power Snatches (135/95)
25 Box Jumps (24/20)


Sunday, March 5, 2017

Monday 3.6.17

Monday 3.6.17

 “Tannerite”
As Many Rounds as Possible in 8 Minutes:
9 Burpees
7 Kettlebell Swings (53/35)
5 Goblet Squats (53/35)


Friday, March 3, 2017

Saturday 3.4.17

Saturday 3.4.17
Foundations Class 0800-1000
Normal Class 1000

WOD
“Open 17.2”

Thursday, March 2, 2017

Friday 3.3.17

“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 in class.

*** 3.2.17 Thursday 1730 Class Cancelled***

Sorry Athletes, I have an unexpected event with my daughter. I do apologize for any inconvenience.

~Coach Tam

Wednesday, March 1, 2017

Thursday 3.2.17

“The Four Horsemen”
5 Rounds of :40s on / :20s off:
Push Jerks (135/95)
Burpee Box Jumps (24″/20″)
Deadlifts (225/155)
Row for Calories
During each :20s rest, rotate to the next station.

Post totals for each movement to comments.

**Updated Box Schedule** Saturdays are Back!!


Class Schedule:
Mon thru Fri 0530-0630
Mon thru Fri 1130-1300 Open Gym
Mon thru Fri 1730-1830
Sat: Normal Class 10:00  (1st Saturday of the Month Foundations Class 0800-1000)
Sun: Closed

**** Foundations Class 04March 2017 0800-1000 ****



Foundations Class

Foundations class 04 March 2017 from 0800-1000 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.

*** Class will be capped to first 20 athletes***

Tuesday, February 28, 2017

Wednesday 3.1.17

Weightlifting Wednesday
Back Squat
10 – 8 – 6 – 4 – 2
Rest 2:00 between sets, building in weight on each.
Cashout
AMRAP 8:
10 Wallballs (20/14)

20 Double-Unders

Monday, February 27, 2017

Tuesday 2.28.17

Romanian Deadlift
4 x 8
Midline Washout
4 Rounds, Not For Time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks (4-Count)

30 Banded Good Mornings

Friday, February 24, 2017

Thursday, February 23, 2017

Friday 2.24.17

"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 in class.

Wednesday, February 22, 2017

Thursday 2.23.17

"Jirafa"
Alternating on the Minute x 21
Minute 1- 200m run
Minute 2- 15/12 Calorie Row
Minute 3- 7 Power Cleans (135/95) + 30 Double-Unders

Tuesday, February 21, 2017

Wednesdeay 2.22.17

Weightlifting Wednesday
3-Position Snatch- Build to Heavy
Position 1-Pockets
Position 2-Knees
Position 3-Floor

Cashout
On the Minute x 12
Minute 1-:20s Overhead Squat Hold (45/35)
Minute 2- 15 Abmat Sit-Ups
Minute 3- 7 Strict Pull-Ups

Monday, February 20, 2017

0530 Tuesday 21 February 2017 Canceled

Whole family has the flu.  Sorry for the late notice.

Tuesday 2.21.17

"The Good Life"
3 Rounds
Row 500m
12 Burpees
21 Box Jumps (24/20)

Sunday, February 19, 2017

Monday 2.20.17 Reminder: Gym is Closed

"Erizo"
AMRAP 15
15 Deadlifts (225/155)
30 Wallballs (20/14)
60 Double-Unders

Thursday, February 16, 2017

Thursday 2.16.17 1730 CANCELLATION

Sorry everyone for the delayed notification, I wanted to exhaust all options. Unfortunately there will be no 1730 class this evening. Enjoy your long weekend and hope to see you on the black mat Tuesday ready to lift heavy stuff!!! ~ Coach Tam

Wednesday, February 15, 2017

Thursday 2.16.16


On the Minute x 16:
Even Minutes – 4 Front Squats
Odd Minutes – 8 Back Squats
Weight is Athlete's Choice

Wednesday 2.15.16


Elefante 
10 Rounds:
Even Minutes – 5 Deadlifts
Odd Minutes – 15 Box Jumps (24/20)
Start with a light load on the barbell, and build each round.

Monday, February 13, 2017

Tuesday 2.14.17


“Aguila”
AMRAP 7:
3 Thrusters (95/65), 3 Chest to Bar Pull-Ups
6 Thrusters (95/65), 6 Chest to Bar Pull-Ups
9 Thrusters (95/65), 9 Chest to Bar Pull-Ups
Continue pattern, adding (3) repetitions per round, until the 7 minute time cap. 

Friday, February 10, 2017

Friday 2.10.16


“Open 14.4” 
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wallballs (20/14)
30 Power Cleans (135/95)
20 Muscle-Ups

Wednesday, February 8, 2017

Thursday 2.9.15


100 Double-Unders, 50 Sit-Ups, 25 Burpees 
80 Double-Unders, 40 Sit-Ups, 20 Burpees 
60 Double-Unders, 30 Sit-Ups, 15 Burpees 
40 Double-Unders, 20 Sit-Ups, 10 Burpees 
20 Double-Unders, 10 Sit-Ups, 5 Burpees 

Tuesday, February 7, 2017

2.08.17 0530 *CLASS CANCELED*

Wednesday 2.8.17

 “Weightlifting Wednesday”
Teams of 3:
AMRAP 7: Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)
-3 Minute Rest-
AMRAP 7: Push Press
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)
-3 Minute Rest-
AMRAP 7: Hang Power Clean
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

Monday, February 6, 2017

Tuesday 2.7.17

 “Canguro”
50 Calorie Row
40 Deadlifts (135/95)
30 Box Jumps (24″/20″)

20 Front Squats (135/95

Monday 2.6.15


“Open 13.4” 
Climbing Ladder for 7 Minutes
3 Clean and Jerks, 3 Toes to Bar
6 Clean and Jerks, 6 Toes to Bar
9 Clean and Jerks, 9 Toes to Bar
12 Clean and Jerks, 12 Toes to Bar
Rx – 135 / 95
Continue to add 3 repetitions per round until the 7 Minute Cap.

Thursday, February 2, 2017

No Foundations Class 03Feb17

Foundations class scheduled for 03Feb17 has been cancelled.  Normal 1730 class will be held.

Friday 2.3.17 Normal Class. No Foundations Class


 “El Toro”
AMRAP 15:
5 Power Cleans (135/95)
10 Box Jumps (24″/20″)
15 Wallballs (20/14)


Wednesday, February 1, 2017

Thursday 2.2.17

Thursday 2.2.17
 “Abeja”
In 3:00, 45/30 Calorie Row
Time remaining: Max Toes to Bar
Rest 3:00
In 3:00, 45/30 Row
Time remaining: Max Double-Unders
Rest 3:00
In 3:00, 45/30 Row

Time remaining: Max Burpees

2.1.17 * 0530 CLASS CANCELLED*

I apologize for the extremely late notice guys.

Tuesday, January 31, 2017

Wednesday 2.1.17

Weightlifting Wednesday
Pause Overhead Squat
Build to a Moderate Single
Power Snatch + Squat Snatch + Overhead Squat
Build to a Heavy Complex

Monday, January 30, 2017

Tuesday 1.31.17

Suggested WOD
 “El Gato”
21 – 18 – 15 – 12 – 9:
Calorie Row

Thrusters (95/65)

GYM CLOSURE UPDATE!!!

Gym will be open the rest of the week!!! All classes normal schedule!!

Sunday, January 29, 2017

Monday 1.30.17 **Gym Closed All Week**

Suggested WOD

 “Probatio”
5:00 – Burpee Box Jump Overs (24″/20″)
Rest 5:00
4:00 – 10 Meter Shuttle Runs
Rest 4:00
3:00 – Power Cleans (Choose one weight)
Guys: 75, 95, 135, 155       Girls: 55, 65, 95, 105
Rest 3:00
2:00 – Wallball Shots (20/14)
Rest 2:00
1:00 – Max Unbroken Pull-Ups
Record each score separately, for a total of (5) scores

Friday, January 27, 2017

*****Updated Class Schedule******

Class Schedule:

Mon thru Fri 0530-0630
Mon thru Fri 1130-1300 Open Gym
Mon thru Fri 1730-1830
Sat: Closed
Sun: Closed

Foundations Class schedule

***FOUNDATIONS CLASS CAP AT FIRST 20 ATHLETES***
First Friday of the Month (Subject to change based on coach availability and Holidays) from 1730-1930

CrossFit Classes are located at Kieschnick (The Fight House) 
72nd and Support Bldg 39008 
254-287-5493

Saturday 1.28.16

Saturday 1.28.16 ****GYM CLOSED****
Recommended WOD

 “Cranston”
Teams of 2, Relay Fashion:
10 Squat Clean Thrusters (95/65), 200 Meter Run
9 Squat Clean Thrusters (95/65), 200 Meter Run
8 Squat Clean Thrusters (95/65), 200 Meter Run
7 Squat Clean Thrusters (95/65), 200 Meter Run
6 Squat Clean Thrusters (95/65), 200 Meter Run
5 Squat Clean Thrusters (95/65), 200 Meter Run
4 Squat Clean Thrusters (95/65), 200 Meter Run
3 Squat Clean Thrusters (95/65), 200 Meter Run
2 Squat Clean Thrusters (95/65), 200 Meter Run
1 Squat Clean Thrusters (95/65), 200 Meter Run
Partner completes the full round, and tags partner in to do the same.

Time is called after that second partner completes the 1 Squat Clean Thruster and the 200m Run.

Thursday, January 26, 2017

Friday 1.27.16

Friday 1.27.16

 “Rae-Toe”
Teams of 2
AMRAP 20:
2 Clean and Jerks (135/95), 6 Rope Climbs, 4 Wall Walks
4 Clean and Jerks (135/95), 6 Rope Climbs, 4 Wall Walks
6 Clean and Jerks (135/95), 6 Rope Climbs, 4 Wall Walks 
8 Clean and Jerks (135/95), 6 Rope Climbs, 4 Wall Walks
10 Clean and Jerks (135/95), 6 Rope Climbs, 4 Wall Walks

Continue to add (2) repetitions each round to the Clean and Jerks.

Wednesday, January 25, 2017

Thursday 1.26.16

Thursday 1.26.16

 “Ride On”
21 – 18 – 15 – 12 – 9
Toes to Bar
Wallballs (20/14)

50 Double-Unders after each round

Tuesday, January 24, 2017

Wednesday 1.25.16

Wednesday 1.25.16

“Who Made Who”
1,000 Meter Row
75 Double-Unders
50 Sit-Ups

25 Thrusters (95/65)

Monday, January 23, 2017

Tuesday 1.24.16

Tuesday 1.24.16

 “The Admiral”
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats

20 Box Jumps (24/20)

Sunday, January 22, 2017

Monday 1.23.16

Monday 1.23.16

 “Harpoon”
21-15-9:
Deadlift (275/185)

Strict Ring Dips

Friday, January 20, 2017

Saturday 1.21.17

“Shook Me All Night Long” 
AMRAP 15:
5 Toes to Bar
10 Hand-Release Pushups
15 Wallballs (20/14)

Thursday, January 19, 2017

Friday 1.20.17

“Rocket” 
3 Rounds:
15 Kettlebell Swings (70/53)
30 Calorie Row
45 Double-Unders

Wednesday, January 18, 2017

Thursday 1.19.17

“Those About to Rock” 
AMRAP 20:
Teams of 2:
5 Strict Pull-Ups
10 Box Jumps (24″/20″)
15 Back Squats (135/95)

Tuesday, January 17, 2017

Wednesday 1.18.17

Weightlifting Wednesday
Squat Clean
3 Sets of 1
Bench Press
3 Sets of 2
Overhead Squat
3 Sets of 3

0530 17 Jan 17 cancelled

Having childcare issues.  Sorry.

Monday, January 16, 2017

Tuesday 1.17.17


“Power Elizabeth”
21 – 15 – 9:
Power Cleans (135/95)
Ring Dips

Friday, January 13, 2017

Saturday 1.14.17


 “Rock or Bust”

Teams of 3:

200 Front Squats (135/95)

200 Handstand Pushups

200 Box Jump Overs (24″/20″)

200 Pull-Ups

"That voice in your head that says you cant do this... is a LIAR"

Thursday, January 12, 2017

Friday 1.13.17

 “Big Gun”

Climbing Ladder for 9 Minutes:

3 Clean and Jerks, 3 Toes to Bar
6 Clean and Jerks, 6 Toes to Bar
9 Clean and Jerks, 9 Toes to Bar
12 Clean and Jerks, 12 Toes to Bar
Rx – 135 / 95

Continue to add 3 repetitions per round until the 9 Minute Cap.

"Motivation is what gets you STARTED, Habit is what keeps you GOING"


Thursday 0530 cancelled

Sorry for the short notice.

Wednesday, January 11, 2017

Thursday 1.12.17

“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!

"When you feel like QUITTING, think about why you STARTED... #knowyourWHY"

Dr. Martin Luther King Jr Holiday Observance Closure

Due to Kieschnick Physical Fitness Center Training and Federal Holiday Closure Friday 13 Jan 17 through Monday 16 Jan 17, Centurion will also be closed for operation. We will re-open on Tuesday 17 Jan 17. Please accept our apologies for any inconvenience and we look forward to seeing everyone back on the black mat. Enjoy your time off and your families.
~ Centurion CrossFit Staff

Tuesday, January 10, 2017

Wednesday 1.11.17


Weightlifting Wednesday

5 Sets Climbing in Weight:

12 Deadlifts
 +
9 Hang Power Cleans
+
6 Push Jerks


"The GAINZ aren't going to get themselves... Do Work"

Monday, January 9, 2017

Tuesday 1.10.17


“Dirty Deeds”

AMRAP 5:
18/15 Calorie Row
6 Squat Cleans (155/105)

Rest 5:00

AMRAP 5:
18/15 Calorie Row
6 Squat Cleans (155/105)

"Suck it up NOW so you don't have to Suck it IN later"

1130 Open Gym Closed Monday 09 Jan17

Sorry for the short notice.

Sunday, January 8, 2017

Monday 1.9.17



 “Photograph”

AMRAP 15:
25 Calorie Row
25 Ab-Mat Situps

"Sweat is just FAT crying"

Friday, January 6, 2017

Saturday 1.7.17


 “Rock of Ages”
5 Rounds:
30 Kettlebell Swings (53/35)
30 Pushups
Directly into…
1,000 Meter Row

The row is completed once, after all five rounds of the kettle bell/pushup couplet.

Thursday, January 5, 2017

Friday 1.6.17


 “Thunderstruck”
30 Front Squats (135/95), 15 Ring Muscle-Ups
20 Front Squats (135/95), 10 Ring Muscle-Ups

10 Front Squats (135/95), 5 Ring Muscle-Ups

Foundations Class

Foundations Class

Foundations class 07 January 2017 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.

*** Class will be capped to first 20 athletes***

Wednesday, January 4, 2017

Thursday 1.5.17


 “Live Wire”
Teams of 2
AMRAP 20:
15 Wallballs (20/14)
10 Calorie Row
5 Dumbbell Box Step Overs (24/20)

First partner completes the full round, and then tags the second partner in for the same.

Tuesday, January 3, 2017

Wednesday 1.4.17


Pausing Clean Grip Deadlifts
5 sets of 2
Bulgarian Split Squats
2 sets of 6
Romanian Deadlifts

2 sets of 20

Monday, January 2, 2017

Tuesday 1.3.17 ** Back to Regular Schedule/ All Classes**


 “Chase the Ace”
3 Rounds of 3:00 On / 3:00 Rest:
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
12 Thrusters (95/65)
12 Toes to Bar

Continue adding 3 repetitions to each movement per round until the 3:00 mark.

Sunday, January 1, 2017

Monday 1.2.17 **Gym Closed**

Suggested WOD

 “Probation”
5:00 – Burpee Box Jump Overs (24″/20″)
Rest 5:00
4:00 – 10 Meter Shuttle Runs
Rest 4:00
3:00 – Power Cleans (Choose one weight)
Guys: 75, 95, 135, 155       Girls: 55, 65, 95, 105
Rest 3:00
2:00 – Wallballs (20/14)
Rest 2:00
1:00 – Max Unbroken Pull-Ups

Record each score separately, for a total of (5) scores.