Saturday, 29 December 2018

Warm up:  Athlete's choice

Strength:
10:00 to establish 1RM for the overhead squat

WOD:
Buy-in:  run 800m or 200m sled push (just the sled or 45# with partner)

3 rounds for time
10 burpee box jump (24/20)
20 kettlebell swing (53/35)
10 back squats (95/65)
20 kettlebell Sumo deadlift high pull (53/35)
10 push jerk (95/65)

cash out:  300 single unders

Friday, 28 December 2018

Warm up:
100 single unders
3RNFT
3 pull ups
8 GHD sit ups
10 Push ups
10 walking lunges

WOD:
30 Knees to elbow
run 400m
15 power clean (115/80)
run 800m
15 power clean (115/80)
run 400m
30 Knees to elbow

Thursday, 27 December 2018

Warm up:
run 400m
with empty barbell
5 good mornings
5 back squats
5 elbow rotations
5 strict presses
5 front squats
5 stiff legged deadlift

Strength:
15:00 to establish 1RM for the clean and jerk

WOD:
6:00 AMRAP
30 double unders
6 bar facing burpees
9 kipping HSPU
rest 2:00
6:00 AMRAP
30 double unders
6 box jumps (24/20)
9 wall balls (20#-10'/14#-9')

Wednesday, 26 December 2018

Warm up:  Athlete's choice

Strength:
15:00 to establish 1RM for the snatch

WOD
"the Joker"
1 TTB
10 Deadlift (225/155)
2 TTB
9 Deadlift (225/155)
3 TTB
8 Deadlift (225/155)
4 TTB
7 Deadlift (225/155)
5 TTB
6 Deadlift (225/155)
6 TTB
5 Deadlift (225/155)
7 TTB
4 Deadlift (225/155)
8 TTB
3 Deadlift (225/155)
9 TTTB
2 Deadlift (225/155)
10 TTB
1 Deadlift (225/155)

Christmas Eve 2018

Merry Christmas everyone!  We are doing a 12 days of Christmas WOD!
Warm up is athlete’s choice
WOD
1-100 single unders
2 squat snatches (115/80)
3 pull-ups
4 GHD sit-ups
5 squat cleans (115/80)
6 toes-to-bar
7 wall balls (20#-10’ target/14#-9’ target)
8 kettlebell swings (53/35)
9 goblet squats (53/35)
10 box jump overs (24/20)
11 overhead squats (115/80)
12 weighted walking lunges (53/35 KB in each hand, carry them like a farmers carry)

This WOD is performed like the song, 1 then 2 then 1 then 3-2-1 then 4-3-2-1 and so on until complete.  45:00 time cap.

For Time:
10 Thrusters 115/75
1 Strict Pull-Up
9 Thrusters 115/75
2 Strict Pull -Ups
8 Thrusters 115/75
3 Strict Pull-Ups
7 Thrusters 115/75
4 Strict Pull-Ups
6 Thrusters 115/75
5 Strict Pull-Ups
5 Thrusters 115/75
6 Strict Pull-Ups
4 Thrusters 115/75
7 Strict Pull-ups
3 Thrusters 115/75
8 Pull -Ups
2 Thrusters 115/75
9 Strict Pull -Ups
1Thrusters 115/75
10 Strict Pull- Ups

Friday December 21, 2018

Crossfit Games Open 14.3

As many reps in 8 mins as you can of:
10 Deadlifts, 135/95
15 Box Jumps, 24/20
15 Deadlifts, 185/135
15 Box Jumps, 24/20
20 Deadlifts, 225/155
15 Box Jumps, 24/20
25 Deadlifts, 275/185
15 Box Jumps, 24/20
30 Deadlifts, 315/205
15 Box Jumps, 24/20
35 Deadlifts, 365/225
15 Box Jumps, 24/20

Thursday December 20, 2018

Every 1 Min for 20 Minutes complete
Power Snatch 155/105
Burpees

Even: 2, 4, 6, 8, 10, 10, 8, 6, 4, 2 Power Snatch
Odd: 10 Burpees

Focus on good technique all press outs will result in a no rep! Scale load appropriately to ensure each rep is completed with good technique. 

Wednesday December 19, 2018

For Time:

50 GHD Sit-Ups
75 Toes To Bar
100 Double Under's

Scaling Option:

 50 Butterfly Sit-Ups
75 Knees To Elbow
200 Singles (Practice Double Under's)

Tuesday December 18, 2018

Strength: Back Squat
10 mins to record your best Back Squat 1 Rep Max!

WOD: 3RFT

20 Hang Power Cleans 95/65
20 Front Squats 95/65
20 Push Press 95/65

Monday December 17, 2018

As many reps as possible in 7 mins of:

Javorek's Barbell Complex #1
Rest 1 min after each set
6 Upright Rows
6 Snatch High Pulls
6 Thrusters Back Squat Push Press
6 Good Mornings
6 Bent Over Barbell Rows

Focus on good technique, pick load

AMRAP 12 MIN:

10 Box Jumps 24/20
20 Unbroken American Kettlebell Swings 70/53

Saturday, 15 December, 2018

Warm Up:

Coach's Choice

WOD:

With a partner construct a CrossFit snowman, for time. Alternate sets of 10, only one person can work at a time. Work to complete 100 reps as a team of each exercise. After an exercise, draw a piece of the snowman. For time: 100 Box Jumps, 24/20 in 100 Air Squats 100 AbMat Sit-ups 100 Push-ups 100 Kettlebell Swings, 35/26 lbs 100 Push Press, 45/35 lbs Run, 400 m Post total time.

Friday, 14 December, 2018

Warm Up:

5 Rolls of the Workout Die

Skill:

Tabata Plank Hold The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

WOD:

12 RFT
Handstand Hold (Facing Wall), 15 secs 8 Jumping Pull-ups 12 Air Squats

Thursday, 13 December, 2018

Warm Up:

5 Min AMRAP

15 Air Squats 5 Burpees 20 pvc shoulder pass throughs 10 Wall Balls, 20/14 lbs, 10/9 ft

WOD:

Deadlift 10-10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets

Wednesday, 12 December, 2018

Warm Up:

3rds NFT

5 Pull Ups
15 Air Squats
20 Double Unders/40 Single Unders
10 Wall Balls

Strength:

Split Jerk 3-3-3 Rest as needed between sets.

WOD:

4 rounds for time of: Med Ball Run, 20/14 lbs, 400 m 40 Overhead Walking Lunges, 20/14 lbs 20 Wall Balls, 20/14 lbs

Tuesday, 11 December, 2018

Warm Up:

4 RDS Not For Time

10 Push Ups
40 Single Unders
10 Box Jumps
4 Inch Worms

Skill Work:

2 Min AMReps:
Burpees

WOD:

4 rounds, 1 min per station, of: Kettlebell Clean, 53/35 lbs GHD Sit-up Wall Walk Kettlebell Goblet Squat, 53/35 lbs Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Monday, 10 December, 2018

Monday, 10 December, 2018

Warm-Up

2x
10 PVC PT
10 PVC ATW
10 Kip Swings
10 Air Squats
10 Box Step ups
1 Lap Hip Openers

WOD

Sam's 12 Days of Christmas

1 Sumo Deadlift High-pull, 75/55 lbs 2 Thrusters, 75/55 lbs 3 Push Press, 75/55 lbs 4 Power Cleans, 75/55 lbs 5 Power Snatches, 75/55 lbs 6 Kettlebell Swings, 53/35 lbs 7 Pull-ups 8 Knees To Elbows 9 Box Jumps, 24/20 in 10 Double Unders 11 Burpees 12 Overhead Walking Lunges, 45/25 lbs

Completed in the style of 12 days of Christmas. The Overhead Walking Lunges should be completed with a plate and not a bar.

* Today is long time Centurion athlete Sam Alkire's last WOD at the box. We wish him great success in all he does moving forward!

Saturday, 1 December 2018

Warm up
Athlete's choice

WOD
21-18-15-12-9-6-3
Power snatch (75/45)
bar facing burpee

Friday, 30 November 2018

Warm up:
3 sets, not for time, of
3 pull ups
5 push ups
7 toe to bar
10 air squats

Strength: 3 sets of 3 squat snatch at 75%, 80%, 85%

WOD:
For time (25:00 time cap)
25 deadlifts (135/95)
50 single unders
25 wall balls (20/14)
50 single unders
25 ground to overhead (135/95)
50 single unders
25 toe-to-bar
50 single unders
25 push jerks (135/95)
50 single unders
25 kettlebell swings (53/35)
50 single unders

Thursday, 29 November 2018

Warm up:
100 single unders
10 abmat sit ups
3 wall walks
10 push ups
10 kipping swings

WOD
10:00 alternating EMOM
even 8 GHD sit ups
odd 25 double unders

rest 4:00

10:00 alternating EMOM
even 5 rings dips or 8 box dips
odd 15 air squats

Wednesday, 28 November 2018

Warm up:  1 lap high knees, 1 lap shuffle, 1 lap karaoke, 10 kipping swings, 10 banded face pulls, with empty barbell 5 good mornings, 5 stiff legged deadlifts, with moderate weight on the bar do 5 sumo deadlifts

Strength:  3 sets of 3 deadlifts at 75%, 80%, 85%

WOD:
5 rounds for time of
run 200m
16 push ups
9 pull ups

Tuesday, 27 November 2018

Warm up:  with empty barbell do 5 good mornings, 5 back squats, 5 elbow rotations, 5 strict press, 5 front squats, 5 stiff legged deadlift, 5 hang muscle cleans

Strength:  3 sets of 3 front squats at 75%, 80%, 85%

WOD
8:00 AMRAP
push press (115/75)
every break you must do 50 single unders

rest 4:00

8:00 AMRAP
hang power clean (155/105)
every break you must do 30 air squats

Monday, 26 November 2018

Warm up:  3 sets of 3 pull ups, 5 push ups, 7 toe-to-bar, 10 air squats

Strength: 3 sets of 3 back squats @ 75%/80%/85%

WOD:
12:00 AMRAP
2 bar muscle ups (scale with a chest to bar pull up and dip for each BMU)
4 handstand push ups
kettlebell swings (70/53)

Saturday November 24th, 2018

WOD:
10-9-8-7-6-5-4-3-2-1
Unbroken OHS 135/95
KB Swing 53/35

A broken rep results in a 5 burpee penalty.

Friday, 23 November 2018.

Happy post turkey day WOD!

For time:

30 thrusters (95/65)

20 GHD sit ups

Run 400m

20 thrusters (95/65)

30 GHD sit ups

Run 400m

10 thrusters (95/65)

40 GHD sit ups 

Run 400m

Working off the turkey for sure!

Wednesday November 21, 2018

Chipper:
60 Power Cleans 95/65
50 Burpees
40 Shoulder to Overhead 95/65
30 Toes-to-bars
20 Power Snatches 95/65
10 Ring Muscle Ups

Scale Ring Muscle Ups with Chest to Bar Pull Ups!!

Tuesday November, 20

Strength/ Skill:
Back Squat: 1 Rep Max
Record your best Back Squat 1 Rep Max lift in 10 mins

WOD: "Sham"

7 Rounds for time of:
11 Deadlifts, using body weight
100-meter sprint

Warm -UP
3 Position BMU

1)The Arch

2)Hollow Pulldown

3)The Support

Strength/ Skill: Bench Press

10 mins to find  your 1 rep max


WOD: Every 1 min for 10 mins

1 Squat Clean

1 Hang Squat Clean

2 Push Jerks

Start working sets with 65% of 1 rep max then increase to 70%  - 75% of 1 rep max.

Friday, 16 November, 2018

Warm Up:

4 rounds not for time of: 10 V-ups 10/10 Side Plank Lifts 10/10 Side Plank Twists 10 Hollow Rocks

WOD:

5 rounds, 1 min per station, of: Thruster, 95/65 lbs Double Unders (3 1 Single Unders) Hand Release Push-up Hang Squat Clean, 95/65 lbs Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Thursday, 15 November, 2018

Happy Thursday Everyone! Don't forget to come out and join us this Saturday for our Box Social. We will WOD and then eat. We look forward to seeing you there!

Warm-up:

3 rounds NOT For Time

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull Ups

5:00 Foam Rolling

Strength:

Bent Over Barbell Row 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

Alternating EMOM 12 Minutes

Every 1 min for 12 mins, alternating between: 5 Deadlifts 10 Tempo Ring Row

Wednesday, 14 November, 2018

Warm- Up:

2x
1 Lap Frankensteins
1 Lap Butt Kickers
1 Lap Side Shuffles
1 Lap Karaoke
1 Lap High Knees
1 Lap Duck Walks
1 Lap Bear Crawls
1 Lap Crab Walk (1/2 facing forward and 1/2 facing backward)

Accessory Work:

CFNE Bulletproof Shoulders

Side plank reverse fly x20 per side Modified pushup Y-hold 15 sec x4 per side Scapular pushups x15 T's 5 sets of: 5 reps, then 5 sec iso hold W's 5 sets of: 5 reps, then 5 sec iso hold Rotator cuff isolation x15 per side w/ 5 lb plate

WOD:

For time: Handstand Hold, 3 mins 100 Air Squats Handstand Walk, 50 m 100 Air Squats 30 Handstand Push-ups Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 mins before moving on to the air squats. The scale for the handstand walk will be 5 wall walks.

Tuesday, 13 November, 2018

Warm-Up:

3 rounds of: 10 Air Squats 10 Push-ups 10 Sit-up - Standards 10 Back Extensions 10 Pull-ups 10 Dips This is not a timed workout.

Skill Work:

Plank Hold 3x Max Hold Rest as needed between efforts.

WOD:

Tabata Push Jerk, 95/65 lbs Rest 3 mins Tabata Chest-to-bar Pull-up Rest 3 mins Tabata Push-up Rest 3 mins Tabata Hang Power Snatch, 95/65 lbs The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Monday, 12 November, 2018

I hope everyone is enjoying their holiday weekend and a big thank you to all of our veterans!

As a reminder, due to the holiday schedule tomorrow's gym time will be a little different;
the box WILL ONLY BE OPEN for the 1730 and 1830 classes.

Also, don't forget about the box social this Saturday, 17 November. Come join us for some fun and food!

Warm-Up

4 rounds NOT for time of: Walking Lunge, 20 m 15 V-Ups 10 Supermans Bear Crawl, 20 m 15 Russian Twists 10 Shoulder Taps


WOD

3 rounds for time of: 10 Back Squats, 225/155 lbs 20 Toes-to-bars

Sleep and your mattress

I was sent the following article written by Dylan Foster about mattress’s.  I think it is a great article and has some very good information on how to get a better nights rest.  Hope you all enjoy it!!  Thank you Dylan for the article.

Photo via Pixabay by Free-Photos

How Your Mattress Is Affecting Your Health

For many people, good sleep can be elusive. There might be stress, anxiety, insomnia, depression, or health issues at play, or physical problems such as not getting enough daily exercise or eating an unhealthy diet. For millions of Americans, a lack of adequate sleep means difficulty in getting through the day, being productive at work or school, and feeling like themselves. It’s also hard to be in a good mood when you feel exhausted or in pain, and this can affect just about every aspect of your life.

Your mattress is one of the keys to getting good sleep; it’s the foundation on which sound rest is built, meaning it’s important for your physical and mental health. The right mattress can help you feel relaxed, warmer or cooler, pain-free, or energized; it can help you get the rest you need after a long day, which will, in turn, allow you to be the best version of yourself you can be. 

Keep reading for some great tips on how to make the most of your mattress and feel better.

Upgrade

If your mattress is more than seven to 10 years old, it’s time to consider buying a new one. Do some research first; you’ll want to look at all the options and pay close attention to the material, the types of coils, and the firmness of them. If you’re a hot sleeper, for instance, a mattress with a cooling gel cover may be the best option. Bedding can be a big expense, so shop around to find the best price before making a decision.

Recycle Your Old Mattress

Throwing out a mattress means it ends up in a landfill, which contributes to your carbon footprint. The more eco-friendly thing to do is recycle it, or if it’s still in good shape, donate it. Keep in mind that many recycling centers won’t accept mattresses because they are too large and require breaking down, but if you break it down yourself, you can send the pieces their way. Read this guide for more information on how to recycle your bedding, which explains the individual pieces that make up a mattress and methods for disposing of them.

Reduce Pain

Mattresses are made with certain pressure points and firmness, and it’s important to choose the right type for your body’s needs. If you have chronic pain or a back injury, you need a mattress that will give you support in the correct areas. When shopping, keep in mind that you’ll need to think about the type of sleeper you are; do you tend to lie on your side, stomach, or back? Does your neck hurt when you get up in the morning? If so, you need a mattress with support at the top that will keep your spine aligned. Read on here for more tips on choosing the right mattress.

Care for Your Mattress Properly

Caring for your mattress the right way will keep it in good shape for years to come. This means fitting it with a waterproof cover, spreading weight evenly across it to help it keep its structure, and flipping it around so it will wear evenly. It’s also a good idea to make sure the kiddos know not to jump around; not only could this cause an accident, it’s bad for the springs in the mattress.

The right mattress and bedding can have a profound effect on the amount of sleep you get each night, which, in turn, can have a major effect on the way you feel and how you get through the day. With the correct mattress, you can rest well and prevent pain and exhaustion from setting in.

Saturday, 3 November 2018

Warm up:  Athlete's choice

Strength:
Front squat
5@70%, 5@75%, 3@80%, 3@85%, 1@90%, 1@95%, 1@100%, take a maximum of 2 tries to PR

WOD:
4 rounds for time of 50' Overhead walking lunge (135/95), 25 GHD situps

Friday, 10 November 2018

Warm up:
with empty barbell do 5 good mornings, 5 back squat, 5 elbow rotations, 5 behind the neck push press, 5 overhead squats, 5 stiff-legged deadlift

Strength:  10:00 to build to 1RM of squat snatch

WOD:
"Helen"
3 rounds for time:
400m run
21 Kettlebell swings (53/35)
12 pull ups

Thursday, 1 November 2018

Warm up:
5:00 of foam rolling then :40 of each (each side as needed) for couch stretch, child's pose then 10 cow/cat then hip mobility work

Strength:  10:00 EMOM of 4 strict presses at 75% of 1RM

WOD:
7:00 AMRAP of 50 double unders and 10 Overhead Squats (135/95)

Wednesday, 31 October 2018

Warm up: 5 rolls of the warm up die
Strength:  12:00 to build to 3RM for the back squat
WOD:
15-12-9
Sumo Deadlift High Pull (135/95)
Chest to Bar pull-ups

Tuesday, 30 October 2018

Warm up:
2 rounds not for time of 10 kipping swings, 10 GHD hip extensions, 10 knees to elbows, 10 GHD sit ups
Strength:  12:00 to build to a 5RM of hand power cleans
WOD:
7RFT of 200m run, 5 burpees, 10 KBS (70/53)

Monday, 29 October 2018

Warm up:  10 PVC PT/ATW then 3 rounds (not for time) of 50 single unders, 10 GHD sit ups, 10 push ups, 10 air squats, 10 kipping swings

Strength:  Deadlift 3@80%, 3@84%, 3@88%, 3@92%
Ringrow: 4 sets of 12

WOD
15:00 AMRAP
50 Double unders
15 box jump overs (24/20)
5 HSPU

Friday October 26, 2018

Warm-up:
Coaches Choice

WOD: For Time

1Back Squat 135/95
10 Burpees
2 Back Squats 135/95
9 Burpees
3 Back Squats 135/95
8 Burpees
4 Back Squats 135/95
7 Burpees
5 Back Squats 135/95
6 Burpees
6 Back Squats 135/95
5 Burpees
7 Back Squats 135/95
4 Burpees
8 Back Squats 135/95
3 Burpees
9 Back Squats 135/95
2 Burpees
10 Back Squats 135/95
1 Burpee 

Thursday October 25, 2018

Warm -up
Burgener Skill Transfer x3

3 OHS
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance

OHS is a warm-up exercise. Increase loads as you move through the exercises, working up in weight, if possible through the 3 rounds.

WOD:
50 Reps for time:

50 Power Snatches, 135/95
Focus on good technique no press outs; press outs will result in a no rep! Maintain proper bar path to create efficient barbell cycling.

This upcoming weekend

Hope everyone is doing great!  Things with Centurion CrossFit Fort Hood are going well and we are looking forward to closing out this year strong and having an even better 2019, in a new location...more to follow on that as we find move in dates and what not.  This Saturday we will be doing the foundations class instead of the first weekend in November.  With coach availability and the weekend after being a four day weekend I decided this weekend would be our best bet before December.  If this does not work out for people and they do not want to wait until December please contact me through the Centurion CrossFit email and I will see what we can work out.  The foundations class will start at the normal 0830 and should be finished some time around 1000.  Following that we will be setting up for and conducting Barbells for Boobs fundraiser.  Unfortunately we do not have shirts but we will definitely work on that for next year.  This year we will just throw around some barbells and enjoy each others company.  Hopefully someone(s) will make the board for new fastest times for Grace.  You can scale as needed or if you want to try heavy Grace you are more than welcome to give that a go as well.  Anyone is able to join in on the fun and we will have a jar or something to take donations that we will send to the Barbells for Boobs foundation and as always, if you want to donate to the gym we can do that as well.  Look forward to seeing you on Saturday!

Wednesday October 24th, 2018

Warm -up
200m Run
Then
Every 1 min for 10 mins, alternating between:
20 WB 20/14
20 Jumping Alternating Lunges

WOD:
4 Rounds for time of:
15 Box Jumps, 36in
400m Run

Tuesday October 23rd, 2018

Warm -up
21 HR Push-ups
21 AB Mat Sit-ups
21 Empty BB Thrusters

15 HR Push-ups
15 AB Mat Sit-ups
15 Empty BB Thrusters

9 HR Push-ups
9 AB Mat Sit-ups
9 Empty BB Thrusters

Strength/Skill

Romanian Deadlift x 10
Strict TTB x 10
Rest 1 min x 4 sets

WOD:
For time:

3,6,9,12,15,18,21
Kettlebell Swings (70/53)
25 Double Under between each round

Monday October 22

Warm-Up
400m Run
40 Air Squats
30 DU
20 Box Jumps
10 Burpees
200m Run

WOD
Front Squat:
10-5-3-1-1-1-3-5-10
Focus on good technique; use a load that will challenge you!!

Saturday, 20 September, 2018

Warm Up:

In 8 mins do:
Double Under, 2 mins
then in the remaining time, AMRAP of: Walking Lunge, 20 m 10 Knees-to-elbows 30 Mountain Climbers

Strength:

1 Rep Max- Thruster

Partner WOD:

4 rounds for time of:
21 Pull-ups 21 Burpee Box Jumps, 24/20 in 21 Partner Squats 21 Burpee Box Jumps, 24/20 in 21 Pull-ups

Friday, 19 Octobert, 2018

Warm-Up:

NOT For time: 100 Jumping Jacks 75 Air Squats 50 Push-ups 25 Pull-ups 10 Burpees 100 Jump Rope (Singles)s

Strength:

Strict Press 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

5 rounds for time of:
20 Knees To Elbows 20 AbMat Sit-ups 20 side to side medicine ball touches, 20/12 lbs 20 Leg Lift Touching Walls

Thursday, 18 October, 2018

Warm-Up:

Coach's Choice

Skill Work:

Death by Turkish Get Up (24kg/16kg): 2 Reps (1 Left/1 Right) + 2 Reps/1 Min

With a continuously running clock perform: 2 Turkish Get Ups, 24/16 kg in the first 1 min, 4 Turkish Get Ups, 24/16 kg in the second 1 min 6 Turkish Get Ups, 24/16 kg in the third 1 min ... Continuing this for as long as you are able.

WOD:

For time: 30 Overhead Walking Lunges, 35/25 lbs -- then -- 5 rounds of: 10 Ring Push-ups Run (Backwards), 50 m 10 Box Jumps, 24/20 in Run (Backwards), 50 m 10 Push Press, 95/65 lbs Run (Backwards), 50 m Hollow Hold, 30 secs Run (Backwards), 50 m -- then -- Wall Sit, 1 min

Wednesday, 17 October, 2018

Warm-Up:

8:00 of Agility Ladder Work

Skill Work:

CFNE Bulletproof Shoulders

Side plank reverse fly x20 per side Modified pushup Y-hold 15 sec x4 per side Scapular pushups x15 T's 5 sets of: 5 reps, then 5 sec iso hold
W's 5 sets of: 5 reps, then 5 sec iso hold Rotator cuff isolation x15 per side w/ 5 lb plate

WOD:

5-5-5-3-3-3-1-1-1
Overhead Squat

Use the heaviest weight you can for each set. Rest as needed between sets.

Tuesday, 16 October, 2018

Warm- Up:

6:00 AMRAP

5 Pull-Ups
5 Burpees
10 Walking Lunges
20 PVC PT

Skill Work:

Max set of Pistols (alternating legs). Scales: Use a plate under your heels. Use the rings. Use a band.

WOD:

Saved By the Barbell

3 Rounds, 1 minute per station:

Burpees
Wall Ball, 20/14
Deadlift, 115/75
Medicine Ball Sit-Up, 20/14
Hang Power Clean, 115/75
Rest 1 Minute

Monday, 15 October, 2018

Warm- Up:

2x

200 m Run
10 PVC PT/ATW

then with a naked barbell

2x

10 Front Squats
10 Thrusters
10 Hang Cleans
10 High Pulls (SDLHP Grip)
10 Good Mornings

Skill Work:

Tabata- Plank Hold

WOD:

20 Min AMRAP

5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Deadlift High Pulls 95/65

Saturday, 6 October 2018

Warm up
1 lap high knees
1 lap butt kickers
1 lap shuffles
1 lap karaoke
10 GHD sit ups
10 hip extensions

Strength
Deadlift
3 sets of 3 @ 80%
3 sets of 2 @ 85%
3 sets of 1 @ 90%

WOD
"Dead meat"
1 mile run
100 double unders
27 deadlifts (205/145)
800m run
100 double unders
21 deadlifts (205/145)
400m run
100 double unders
15 deadlifts (205/145)

Friday, 5 October 2018

Warm up
5 rolls of the warm up die
10 PVC pass through
10 PVC ATW
1 wall walk
10 GHD situps
10 hip extensions
jog 400m

20:00 AMRAP
50 wall balls (20/14)
50 double unders
40 box jumps (24/20)
40 TTB
30 burpees
30 C2B pull ups
20 power cleans (145/100)
20 jerks (145/100)
10 power snatch (145/100)
10 bar muscle ups

Thursday, 4 October 2018

Warm up:
8-10 minutes of foam rolling
1:00 child's pose
1:00 hamstring stretch seated
1:00 abdominal stretch
1:00 couch stretch (ea side)
1:00 Samson stretch (ea side)
1:00 figure 4 hip stretch (ea side)

5:00 double under practice

5 sets of 5 hang power snatch (55%)
5 sets of 5 snatch balance (55%)
5 sets of 5 hang power clean (55%)

Wednesday, 3 October 2018

Warm up
10 PVC Pass through
10 PVC ATW
then 3 rds not for time
10 KTE
10 dips
:30 handstand hold
10 banded internal and external rotation (ea side)

Strength
5 sets of 5 back squats (heaviest possible for each set)
5 sets of 5 push press (heaviest possible for each set)

WOD
3 RFT
Run 400m
5 Pull ups
10 push ups
15 air squats
20 abmat sit ups

New class and a change for this weekend

Unfortunately Coach Michael cannot coach the 0515 class as his wife is deploying.  Good luck and be safe to Tasha, cannot wait for you to get back!  The good thing is that Coach Michael would like to get an earlier in the morning class started on Saturdays!  The class will begin at 0730 starting this Saturday, 6 October.

Speaking of this Saturday, it would normally be our day to teach the foundations class but due to it being a four day weekend we will be pushing it to the next weekend, 13 October.

One more note, there is an order sheet for t-shirts so please sign up and we are asking that everyone pre-pay for the shirts this time around.  This will also be the seed money for future stuff such as shorts for our female population with some more stuff hopefully soon.  We are considering tank tops, hoodies, shorts for our male population as well as stickers and possibly shaker bottles if there is interest.  We are also still taking donations in a effort to get our coaches to classes.

Thanks for everyone's support!

Tuesday, 2 October 2018

Warm up
100 single unders
then
3 rounds not for time
10 TTB
1 wall walk
10 air squats

Squat Clean Wave EMOM
Minute 1: 3 squat cleans @ 64%
minute 2: 3 squat cleans @ 67%
minute 3: 3 squat cleans @ 70%
minute 4: rest
minute 5: 2 squat cleans @ 74%
minute 6: 2 squat cleans @ 77%
minute 7: 2 squat cleans @ 80%
minute 8: rest
minute 9: 1 squat clean @ 84%
minute 10: 1 squat clean @ 86%
minute 11: 1 squat clean @ 88%
minute 12: 1 squat clean @ 84%

minute 13: 1 squat clean @ 86%

minute 14: 1 squat clean @ 88%

"Twist and shout"

14:00 AMRAP

1 power snatch (155/105)

2 overhead squats (155/105)

3 power clean and jerks (155/105)

40 double unders

Monday, 1 October 2018

Warm up:
3 rounds not for time
10 PVC pass through
10 PVC ATW
10 kipping swings
10 GHD sit ups
10 push ups
1 lap walking lunges
1 lap shuffles

then
Burgener warm up

"Overtime"
For time:
run 200m
21 power snatches (115/80)
run 200m
21 Overhead Squats (115/80)
run 200m
15 power snatches (115/80)
run 200m
15 Overhead Squats (115/80)
run 200m
9 power snatches (115/80)
run 200m
9 power snatches (115/80)