WARM UP
3 rounds
200m jog
1 lap inch worms
6 KB cleans
10 shoulder sweeps ea arm
STRENGTH
Thruster 1RM
METCON
“The Squat Calling the Kettlebell Black”
50-40-30
Kettlebell Swing
Goblet Squat
(53/35)
Wednesday, January 31, 2018
Tuesday, January 30, 2018
Wed 31 Jan 2018
WARM UP
400m run
3 rounds
5 squat jumps
5 kip swings
2 wall walks
5 IR/ER ea
10 shoulder sweeps
SKILL DAY
20 min Alternating EMOM
Odd minute
4 pistol squats each leg
Even minute
4 strict pull ups
400m run
3 rounds
5 squat jumps
5 kip swings
2 wall walks
5 IR/ER ea
10 shoulder sweeps
SKILL DAY
20 min Alternating EMOM
Odd minute
4 pistol squats each leg
Even minute
4 strict pull ups
1130 cancelled
Sorry! This one is on me. Angela is out this week, and I had duty. I apologize for the late notice. That’s 100% me.
Monday, January 29, 2018
Tuesday 30 Jan 2018
WARM UP
5 min Pizza Game
Each athlete holds an abmat in one hand like a pizza box. The other athletes try to knock the abmat out of your hand. If they succeed or if you drop your abmat, you will do
1st time- 5 pull ups
2nd time- 5 air squats
3rd time 5 sit ups
4th time- 5 burpees
5th time- repeat
5 min warm up on your own or coaches choice.
STRENGTH
Find a 1RM for Bench Press. If you are new work on form.
METCON
"Thrusters Hate You Too"
AMReps Thrusters 95/65 lbs 10 min.
5 min Pizza Game
Each athlete holds an abmat in one hand like a pizza box. The other athletes try to knock the abmat out of your hand. If they succeed or if you drop your abmat, you will do
1st time- 5 pull ups
2nd time- 5 air squats
3rd time 5 sit ups
4th time- 5 burpees
5th time- repeat
5 min warm up on your own or coaches choice.
STRENGTH
Find a 1RM for Bench Press. If you are new work on form.
METCON
"Thrusters Hate You Too"
AMReps Thrusters 95/65 lbs 10 min.
Sunday, January 28, 2018
Monday 29 Jan18
WARM UP
50 Double Unders
10 burpees
Shoulder prep drill
METCON
“Fight Gone Monday”
5 rounds, 1 min per station, of: Handstand Push-up Power Clean, 95/65 lbs Push Jerk, 95/65 lbs Burpee Over Bar Rest 1 min
50 Double Unders
10 burpees
Shoulder prep drill
METCON
“Fight Gone Monday”
5 rounds, 1 min per station, of: Handstand Push-up Power Clean, 95/65 lbs Push Jerk, 95/65 lbs Burpee Over Bar Rest 1 min
Friday, January 26, 2018
27 January 2018
Warm up
400m jog
3 rounds
5 pull ups
5 KBS (70/53)
5 box jump overs (24/20)
5 deadlift (315/205)
WOD
With a partner
200 DU
160 pull ups
120 KBS (70/53)
80 box jump overs (24/20)
40 Deadlift (315/205)
400m jog
3 rounds
5 pull ups
5 KBS (70/53)
5 box jump overs (24/20)
5 deadlift (315/205)
WOD
With a partner
200 DU
160 pull ups
120 KBS (70/53)
80 box jump overs (24/20)
40 Deadlift (315/205)
Thursday, January 25, 2018
26 January 2018
Warm up
:20 spiderman and reach (each side)
:40 child's pose
:20 pigeon pose (each side)
10 shoulder taps (each shoulder)
10 knees to elbow
Strength
5:00 EMOM
2x3 position snatch @ 60% 1RM
rest 1:00
5:00 EMOM
hang snatch, 3 @ 70% 1RM
rest 1:00
5:00 EMOM
snatch pull, 4 @ 110% 1RM
WOD
15-9-6
Handstand push up
TTB
squat cleans (135/95)
:20 spiderman and reach (each side)
:40 child's pose
:20 pigeon pose (each side)
10 shoulder taps (each shoulder)
10 knees to elbow
Strength
5:00 EMOM
2x3 position snatch @ 60% 1RM
rest 1:00
5:00 EMOM
hang snatch, 3 @ 70% 1RM
rest 1:00
5:00 EMOM
snatch pull, 4 @ 110% 1RM
WOD
15-9-6
Handstand push up
TTB
squat cleans (135/95)
Wednesday, January 24, 2018
25 January 2018
Warm up
10 PVC pass throughs
10 PVC/ATW
10 cow/cat
10 AbMat sit-ups
10 air-squats
3 wall walks
Strength
10:00 to establish 1RM snatch
WOD
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
10 PVC pass throughs
10 PVC/ATW
10 cow/cat
10 AbMat sit-ups
10 air-squats
3 wall walks
Strength
10:00 to establish 1RM snatch
WOD
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
Tuesday, January 23, 2018
24 January 2018
Warm up
50 double unders
10 deadlift (135/95)
10 air squats
5 Handstand push ups
Strength
5:00 EMOM
3x3 position clean at 60% 1RM clean
rest 1:00
5:00 EMOM
3 hang cleans at 70% 1RM clean
rest 1:00
5:00 EMOM
3 clean pulls at 110% 1RM
WOD
"Karren"
For time
150 wall balls (20/14)
50 double unders
10 deadlift (135/95)
10 air squats
5 Handstand push ups
Strength
5:00 EMOM
3x3 position clean at 60% 1RM clean
rest 1:00
5:00 EMOM
3 hang cleans at 70% 1RM clean
rest 1:00
5:00 EMOM
3 clean pulls at 110% 1RM
WOD
"Karren"
For time
150 wall balls (20/14)
Monday, January 22, 2018
23 January 2018
Warm up
10 PVC pass throughs
10 PVC/ATW
2 rounds of
1 wall walk
5 GHD sit-ups
10 kipping swings
15 knees to elbow
Strength
10:00 to establish 1RM front squat
10:00 to establish 1RM clean
WOD
21-15-9
Abmat sit-up
KBS (53/35)
C2B pull-ups
10 PVC pass throughs
10 PVC/ATW
2 rounds of
1 wall walk
5 GHD sit-ups
10 kipping swings
15 knees to elbow
Strength
10:00 to establish 1RM front squat
10:00 to establish 1RM clean
WOD
21-15-9
Abmat sit-up
KBS (53/35)
C2B pull-ups
Sunday, January 21, 2018
22 January 2018
Warm up
3:00 jump rope practice
10 kip swings
BB only
5 back squats
5 behind the neck push press
5 overhead squat
5 elbow rotations
5 stiff-legged deadlift
Strength
15:00 to establish 1RM on the overhead squat
WOD
15:00 AMRAP
25 pull-ups
25 thrusters (115/75)
25 box jumps (24"/20")
25 double unders
3:00 jump rope practice
10 kip swings
BB only
5 back squats
5 behind the neck push press
5 overhead squat
5 elbow rotations
5 stiff-legged deadlift
Strength
15:00 to establish 1RM on the overhead squat
WOD
15:00 AMRAP
25 pull-ups
25 thrusters (115/75)
25 box jumps (24"/20")
25 double unders
8 January 2018
Strength
3 sets of 10 back squat
WOD
21-18-15-12-9-6-3
Air squats
knees to elbows
push ups
3 sets of 10 back squat
WOD
21-18-15-12-9-6-3
Air squats
knees to elbows
push ups
9 January 2018
Strength
3 sets of 10 floor press
WOD
"DT"
5 rounds for time
12 deadlift (155/105)
9 hang power clean (155/105)
6 push jerk (155/105)
3 sets of 10 floor press
WOD
"DT"
5 rounds for time
12 deadlift (155/105)
9 hang power clean (155/105)
6 push jerk (155/105)
10 January 2018
Pistol progression
5x10 alternating legs, rest as needed between sets. Scale pistols using box, rings, or bumper plates to assist with ankle mobility and depth
WOD
15-12-9-6-3
Overhead bumper plate box step ups (45/25)
bumper plate burpees (45/25)
5x10 alternating legs, rest as needed between sets. Scale pistols using box, rings, or bumper plates to assist with ankle mobility and depth
WOD
15-12-9-6-3
Overhead bumper plate box step ups (45/25)
bumper plate burpees (45/25)
13 January 2018
Dillion's birthday WOD
teams of 2, q full round before partner starts, partner holds a plank when working partner rests
8 RFT
Farmers walk, 1 lap (70/53)
26 bent over barbell row (95/65)
26 Overhead Walking lunges (95/65) (1 lap)
26 ring dips
26 air squats
400m run
Cash out: Handstand walk 3 M/E
teams of 2, q full round before partner starts, partner holds a plank when working partner rests
8 RFT
Farmers walk, 1 lap (70/53)
26 bent over barbell row (95/65)
26 Overhead Walking lunges (95/65) (1 lap)
26 ring dips
26 air squats
400m run
Cash out: Handstand walk 3 M/E
12 January 2018
4 rounds for time
10 1-arm KB swing or DB snatches (35/15)
Bear crawl 15 feet
5 push-up
crab walk 15 feet
15 wall balls 20/14
15 Kettlebell swings 1.5/1 pood
10 1-arm KB swing or DB snatches (35/15)
Bear crawl 15 feet
5 push-up
crab walk 15 feet
15 wall balls 20/14
15 Kettlebell swings 1.5/1 pood
Friday, January 19, 2018
Saturday 20 January 2018
Reminder! we are now doing Saturday WOD at 1030
Warmup
Coach's choice
WOD
Partners or teams of 3 split work as needed and rest while one partner works
150 wall balls 20/14#
120 one arm KB cleans 53/35#
90 box jumps 24/20"
60 hand release pushups
30 bar muscle ups
Warmup
Coach's choice
WOD
Partners or teams of 3 split work as needed and rest while one partner works
150 wall balls 20/14#
120 one arm KB cleans 53/35#
90 box jumps 24/20"
60 hand release pushups
30 bar muscle ups
Thursday, January 18, 2018
Friday 19 January 2018
Warm-up
3rnds
10 situps
30 second bridge plank
10 push ups
30 second shoulder taps
10 box jumps
Strength
5x3 back squat to tempo 3/1/X/1 (from starting position 3count down, 1count pause at bottom, explode, 1count pause at top)
@
55/65/75/65/55% 1RM
WOD
50-40-30-20-10
S2OH @ 50% of strict press max
Lateral bar jumps
3rnds
10 situps
30 second bridge plank
10 push ups
30 second shoulder taps
10 box jumps
Strength
5x3 back squat to tempo 3/1/X/1 (from starting position 3count down, 1count pause at bottom, explode, 1count pause at top)
@
55/65/75/65/55% 1RM
WOD
50-40-30-20-10
S2OH @ 50% of strict press max
Lateral bar jumps
Wednesday, January 17, 2018
Thursday 18 January 2018
Warm-up
Partner up
While A does 5 shuttle sprints, B does shoulder taps. Switch.
While A does 20 jumping squats, B does mountain climbers. Switch.
Pick a wall ball and do wall ball tosses over the pull-up rig to each other. 20 reps.
Do lateral wall ball throws to each other. 20 reps each side.. stand about 10-20 feet from each other facing opposite directions shoulder2shoulder.
WOD
Plate Tabatas 45/25#
#1 - Plate G2OH
#2 - Burpee2plate
#3 - plate push across floor down and back
#4 - plate hold while reverse lunging
Partner up
While A does 5 shuttle sprints, B does shoulder taps. Switch.
While A does 20 jumping squats, B does mountain climbers. Switch.
Pick a wall ball and do wall ball tosses over the pull-up rig to each other. 20 reps.
Do lateral wall ball throws to each other. 20 reps each side.. stand about 10-20 feet from each other facing opposite directions shoulder2shoulder.
WOD
Plate Tabatas 45/25#
#1 - Plate G2OH
#2 - Burpee2plate
#3 - plate push across floor down and back
#4 - plate hold while reverse lunging
Tuesday, January 16, 2018
Wednesday 17 January 2018
Warm-up
Pizza delivery guy, game
Create a boundary, all players stay in boundary while playing. The abmat is the pizza and rests on palm of one hand and can't be held down by other hand. To play, you use other hand to knock over other pizza guys' pizzas.. you can only hit them up, not down. If you lose your pizza, you're out. Last man standing is the winner. Play 4 times.
Losers must do at end of round:
#1 - 10 pullups
#2 - 10 T2B
#3 - 10 wall balls
#4 - 10 pushups
WOD
Find your "CrossFit Total"
Sum weight of your:
1 RM DL
1 RM Back squat
1 RM Strict shoulder press
Pizza delivery guy, game
Create a boundary, all players stay in boundary while playing. The abmat is the pizza and rests on palm of one hand and can't be held down by other hand. To play, you use other hand to knock over other pizza guys' pizzas.. you can only hit them up, not down. If you lose your pizza, you're out. Last man standing is the winner. Play 4 times.
Losers must do at end of round:
#1 - 10 pullups
#2 - 10 T2B
#3 - 10 wall balls
#4 - 10 pushups
WOD
Find your "CrossFit Total"
Sum weight of your:
1 RM DL
1 RM Back squat
1 RM Strict shoulder press
Monday, January 15, 2018
Tuesday 16 January 2018
Due to weather we will be closed for 0515 class.
Warm-up
2 min jump rope
10 GHD sit ups
10 kip swings
10 jumping air squats
10 arm/leg swings
10 PVC ATW/PT
"Annie" -time to log another benchmark WOD!
50-40-30-20-10
DU
Sit-ups
"Gun Shop"
3 rounds, not for time
45/25# plate
10 bicep curls
10 tricep extensions
10 presses
10 bent rows
15 GHD back extensions without plate
Warm-up
2 min jump rope
10 GHD sit ups
10 kip swings
10 jumping air squats
10 arm/leg swings
10 PVC ATW/PT
"Annie" -time to log another benchmark WOD!
50-40-30-20-10
DU
Sit-ups
"Gun Shop"
3 rounds, not for time
45/25# plate
10 bicep curls
10 tricep extensions
10 presses
10 bent rows
15 GHD back extensions without plate
Sunday, January 14, 2018
Monday 15 January 2018
Looking ahead this week:
Monday we are having 0515 and 1130. Would love to see you all there!
Tuesday-Friday we hope to have all classes. 0515 class, please keep checking back due to possible class cancellations this week and next.
Saturday - We have decided to change our main Saturday WOD to 1030 on every Saturday. In general, we will try not to make changes to this class time going forward.
Monday:
Warmup
10 high jumps
10s low jumps
10 jumping air squats
10 jumping jacks
10 slap jacks
10s high knees in place
10s butt kickers in place
10 burpees
10 wall balls
10 arm/leg swings all directions
Skill
E2MOM
10 reps every 2 minutes for 20 minutes
Squat cleans @ 50% 1RM
Monday we are having 0515 and 1130. Would love to see you all there!
Tuesday-Friday we hope to have all classes. 0515 class, please keep checking back due to possible class cancellations this week and next.
Saturday - We have decided to change our main Saturday WOD to 1030 on every Saturday. In general, we will try not to make changes to this class time going forward.
Monday:
Warmup
10 high jumps
10s low jumps
10 jumping air squats
10 jumping jacks
10 slap jacks
10s high knees in place
10s butt kickers in place
10 burpees
10 wall balls
10 arm/leg swings all directions
Skill
E2MOM
10 reps every 2 minutes for 20 minutes
Squat cleans @ 50% 1RM
Friday, January 5, 2018
06 Jan 2018 Partner WOD
Note: Class time will be 1030, due to foundations.
WARM UP
Coaches Choice (maybe enough people will show for me to do the warm up I want)
METCON
“The Hateful Eight”
WARM UP
Coaches Choice (maybe enough people will show for me to do the warm up I want)
METCON
“The Hateful Eight”
8 rounds for time of:
8 Handstand Push-ups
8 Thrusters, 115/75 lbs
8 Toes-to-bars
8 Deadlifts, 245/155 lbs
8 Burpees
8 Kettlebell Swings, 70/53 lbs
8 Pull-ups
8 Push Jerks, 115/75 lbs
This is a partner WOD. Each athlete must complete a full round before switching. If the working athlete rests, the resting athlete must do burpees until they begin working again. Score is the total time to complete all 8 rounds
Saturday 06 Jan 2018 Foundations
It’s that time again. Foundations class will be tomorrow morning at 0830 at our box in the 3 Corps motor pool. Directions can be found here at the blog or on our Facebook page. Please dress in workout attire, bring a water source and be ready to sweat. Also, we do not have a rest room at our box, and the nearest one is at Grey Wolf gym on 58th street. Please try to take care of any bathroom issues prior to coming. We will break halfway for those with smaller than usual bladders. If there any questions please email us at centurioncrossfit@Gmail.com. See you all tomorrow!
Coach Jake (from State Farm)
Coach Jake (from State Farm)
Thursday, January 4, 2018
Friday 05 Jan 17
WARM UP
Coaches Choice
STRENGTH
3x2 Misfit Snatch Complex
Misfit Snatch complex is 1 squat snatch, 1 overhead squat, 1 hang squat snatch, 1 overhead squat. Your hands must remain on the bar for the whole complex, and it must be completed in sequence. Watch this demonstration.
https://youtu.be/-rBxPUiFEoM
METCON
“The Centurion Shuffle”
This is a Fight Gone Bad style workout. Your score is total reps for each movement.
5 rounds, 1 min per station, of:
Box Jump, 24/20 in Overhead Squat, 95/65 lbs Ring Push-up Double Under Rest 1 min
Coaches Choice
STRENGTH
3x2 Misfit Snatch Complex
Misfit Snatch complex is 1 squat snatch, 1 overhead squat, 1 hang squat snatch, 1 overhead squat. Your hands must remain on the bar for the whole complex, and it must be completed in sequence. Watch this demonstration.
https://youtu.be/-rBxPUiFEoM
METCON
“The Centurion Shuffle”
This is a Fight Gone Bad style workout. Your score is total reps for each movement.
5 rounds, 1 min per station, of:
Box Jump, 24/20 in Overhead Squat, 95/65 lbs Ring Push-up Double Under Rest 1 min
Wednesday, January 3, 2018
Thursday 04 Jan 2018
Sorry for the late post. Hope it’s worth it. I decided to steal Angela’s idea since she hadn’t posted it yet. But at least I’m giving her the credit, right?
WARM UP
5 shuttle sprints
1 lap Carioca
1 lap inchworm
2 rounds
10 pvc thrusters
10 kip swings
10 hollow rocks
10 unbroken DU
METCON
KARANNIE V2 (Karen + Annie)
For time:
100 Wall Balls 20/14 lbs
100 Double Unders (3-1 singles)
100 abmat sit ups
WARM UP
5 shuttle sprints
1 lap Carioca
1 lap inchworm
2 rounds
10 pvc thrusters
10 kip swings
10 hollow rocks
10 unbroken DU
METCON
KARANNIE V2 (Karen + Annie)
For time:
100 Wall Balls 20/14 lbs
100 Double Unders (3-1 singles)
100 abmat sit ups
Tuesday, January 2, 2018
Wednesday 03 Jan 2018
WARM UP
50 double Unders
3 rounds
5 Banded good morning
2 Wall walks
5 push ups
5 air squats
SKILL
Death by Handstand Push Up (I know, I’m on a death by tear)
METCON
State Farm Special
21-15-9
Deadlift 225/185lbs
Ring Dips
50 double Unders
3 rounds
5 Banded good morning
2 Wall walks
5 push ups
5 air squats
SKILL
Death by Handstand Push Up (I know, I’m on a death by tear)
METCON
State Farm Special
21-15-9
Deadlift 225/185lbs
Ring Dips
Monday, January 1, 2018
Tuesday 02 Jan 2018
Note: There won’t be a 0530 tomorrow. But all classes will be back on Wednesday.
WARM UP
5 lap shuttle sprints
1 lap Carioca
1 lap shuffles
2x30 sec downward dog w/ alternating calves
10 kip swings
10 shoulder sweeps
10 air squats
Strength
Death by Squat clean 135/95lbs
Start with 1 squat clean, add 1 squat clean each minute until you are no longer able
To complete the prescribed reps in that minute.
METCON
20 Hand stand Push Up for time
WARM UP
5 lap shuttle sprints
1 lap Carioca
1 lap shuffles
2x30 sec downward dog w/ alternating calves
10 kip swings
10 shoulder sweeps
10 air squats
Strength
Death by Squat clean 135/95lbs
Start with 1 squat clean, add 1 squat clean each minute until you are no longer able
To complete the prescribed reps in that minute.
METCON
20 Hand stand Push Up for time
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