Thursday 01 Mar 2018

WARM UP

RUN 400m

3 rounds

5 Russian KB swings
5 air squats
5 naked bar strict press

10 shoulder sweeps
10 kip swings

METCON

“Kettlebells Gone Bad”

5 rounds

1 min per station, of: Kettlebell Swing, 53/35 lbs Kettlebell Snatch, 53/35 lbs Kettlebell Sumo Deadlift High-pull, 53/35 lbs Kettlebell Goblet Lunge, 53/35 lbs Rest 1 min

Wednesday 27 Feb 2018

WARM UP

100 single unders
10 air squats
10 pvc thrusters
10 pvc good mornings

STENGTH

10 min EMOM

3 Bear complex

SKILL

Tabata double unders
Tabata Toes to Bars

https://youtu.be/oOd_VaYDFSw

Tuesday 27 Feb 2018

WARM UP

200m jog
Naked bar
10 squats
10 good mornings
10 SLDL

Shoulder Prep

METCON

The Final Countdown

Complete as many rounds as possible in 25 mins of: 5 Wall Balls 4 Pull-ups 3 Ring Dips 2 Deadlifts, 1.5x bodyweight 1 Strict Handstand Push-up

Monday 26 Feb 18 Important Notice!!

IMPORTANT NOTICE!!!


IF YOU PERFORMED THE OPEN THIS WEEKEND, YOU MUST GET YOUR TIMES IN TODAY BEFORE!  THE JUDGE VALIDATES THE SCORES, THE ATHLETE IMPUTS THEM.  IF YOU NEED THE SCORES CONTACT centurioncrossfit@gmail.com.


Warm Up

400m jog
10 PVC PT/ATW
10 Kip swing
10 glute bridge

Strength

8 min EMOM
3 Power Cleans 80% 1RM

rest 2 min

8 min EMOM
3 Hang Power Clean 75% 1RM


METCON

"Case of the Mondays"

3 Rounds for time
10 OHS (95/65)
10 GHD Sit Up
10 Pull ups
200m Run

Saturday, 24 February 2018

18.1!
We will be doing open workout 18.1 on Saturday over at the Applied Functional fitness center.  The doors open at 10:00 and I am planning on being there right at 10:00 to set up and then we will go over some of the movement standards and set up heats.  If you are signed up for the open we will have judges there for you!  Warm up will be on your own so you can prepare yourself as well as possible for the WOD.  Please review the videos at crossfit.com for workout particulars and familiarize yourself with the movement standards to make things a little easier tomorrow.  Looking forward to kicking off the Games season right!!!

22 Feb 18 1130 and 1730 cancelled

Unfortunately I have to cancel 1130 and 1730 today, please watch the Facebook page for updates.

Friday, 23 February 2018

Warm up:  Athlete's choice

WOD:  20:00 AMRAP
50 walls balls (20# to 10'/14# to 9')
50 double unders
40 box jumps (24/20)
40 TTB
30 C2B pull ups
30 BB facing burpees
20 cleans (145/100)
20 jerks (145/100)
10 snatches (145/100)
10 bar muscle-ups (scale is 10 pull ups and 10 box dips)
 

Thursday, 22 February 2018

Warm up:  200 single unders, :20 spiderman and reach (ea. side), 10 cow/cat, 10 PVC pass through, 10 kipping swings, 1 lap walking lunges 

WOD:
10 4-count mountain climber, 20 shoulder taps (10 each shoulder), 10 TTB, 10 ring dips, 5 back squats (95/75), 10 4-count mountain climber, 10 KBS (70/53), 10 GHD sit ups, 10 ring dips, 5 front squats (95/75), 10 4-count mountain climber, 10 power snatches (95/75), 10 abmat sit ups, 10 ring dips, 5 OHS (95/75)

Cash out-50 double unders

Wednesday, 21 February 2018

Warm up:  400m jog, 10 PVC pass through, 10 PVC ATW, with an empty barbell using a snatch grip do 5 hang snatch pulls, 5 hang high snatch pulls, 5 high hang muscle snatch, 5 BTN push press, 5 overhead squat, 5 snatch drops

Strength
10:00 EMOM of 3 snatches @ 80% of 1 RM

METCON:
"16.5"
21-18-15-12-9-6-3 for time of thrusters (95/65) and burpees
 

Tuesday, 20 February 2018

Warm up:  with an empty barbell do 5 good mornings, 5 back squats, 5 elbow rotations, 5 strict presses, 5 front squats, 5 stiff legged deadlifts.  Then take 3:00 to warm up for the deadlift

Strength: 5 sets of 5 deadlifts @ 80% 1RM

METCON:  "15.1 and 15.1a"
9:00 AMRAP of 15 TTB, 10 DL (115/75), 5 snatches (115/75) then 6:00 to establish 1RM for the clean and jerk

Monday, 19 February 2018

Sorry that this got out today instead of last night, hope you all enjoy!

Warm up:  :20 spiderman and reach (each side), 1 lap high knees, 1 lap butt kickers, 1 lap walking lunges, 10 PVC pass throughs, 3 wall walks

Strength: 
5:00 EMOM of 5 back squats (185/135)
5:00 EMOM of 3 front squats (185/135)

METCON:
5 RFT: 3 HSPU, 6 power cleans (135/95), 9 C2B pull ups, 12 GHD hip extensions

Saturday 24 February, 2018

18.1!
We will be doing open workout 18.1 on Saturday over at the Applied Functional fitness center.  The doors open at 10:00 and I am planning on being there right at 10:00 to set up and then we will go over some of the movement standards and set up heats.  If you are signed up for the open we will have judges there for you!  Warm up will be on your own so you can prepare yourself as well as possible for the WOD.  Please review the videos at crossfit.com for workout particulars and familiarize yourself with the movement standards to make things a little easier tomorrow.  Looking forward to kicking off the Games season right!!!

Friday 16 February 2018

With the 4 day weekend, I just wanted to post that we will have full schedule Friday (0515, 1130, 1730) and Saturday (1030). Partial schedule on Monday.. so keep your eye out for Monday's schedule!

Warmup
10 jumping air squats
10 jumping lunges
10 PVC thrusters
10 PVC pt/atw
10 PVC clean&jerks

Foam roll

WOD
5RFT
5 clean & jerks 135/95#
30 wall balls 20/14# 10/9'

Thursday 15 February 2018

Warmup
3rnds
10 box step ups
10 pushups
10 abmat situps

Foam roll

WOD
Partners
2RFT
400m sled push 45/25#
60 ring rows

Wednesday 14 February 2018

Warmup
Lap:
High knees
Butt kickers
Karaoke x2
Cross run x2
Shuffles x2
Frankenstein walk
Bear crawl
Ivar plate drag (in pushup position with 2.5 or 5 # plates under toes, walk with hands dragging plates)

WOD
12 min AMRAP
20 GHD situps
10 left arm overhead walking lunges 53/35#
10 right arm overhead walking lunges 53/35#

Tuesday 13 February 2018

Warmup
3rnds
10 burpees
10 GHD back extensions
10 PVC good mornings
1 wall walk

WOD
"Deadlift ladder"
3 DL @ 65# then 5 HSPU
3 DL @ 65#, 3 DL @ 95#, then 5 HSPU
3 DL @ 65#, 3 DL @ 95#, 3 DL @ 135#, then 5 HSPU
(continue on this pattern..)
65, 95, 135, 165, 185, 205, 225, 255, 275, 295....

Do until you can't finish a set. Your score is total reps.

Monday 12 February 2018

Warmup
2 min jump rope
3rnds:
20 seconds each
shoulder taps
bridge plank
mountain climbers
high knees
butt kickers

Then do 10 PVC PT and thrusters

WODs:

6min AMRAP
9 pushups
15 abmat situps

6min AMRAP
9 push press 75/55#
15 T2B

6min AMRAP
9 burpees
15 box jumps

2min
Air squats

2min
Thrusters 95/65

2min
DU's

10 Feb 2018

Warm up: Coaches choice

Wod:
5RFT
7 Hang Power Snatch 95/65
200 m Run

After the WOD feel free to stick around for the ROMWOD.

Friday 09 Feb 2018

Friday, 9 February
Warm up X2
10 pistols (alternating legs)
10 Superman
10 single leg bridges
10 hollow rocks
Handstand Hold

Strength: Build to a heavy 4 Rep Back Squat

WOD:

E2MOM x12 minutes

Min 1&2 - 30WB +10 Burpees

Min 3&4 - 25Box jumps

Min 5&6 - 20 WB +15 Burpees

Min 7&8 - 20 Box jump overs

Min 9&10 -10 WB + 20 Burpees

Min 11&12 - 15 Burpee Box Jump Overs

* You have 2 minutes to accomplish the work in each round rest remainder of work period

Thursday 08 Feb 2018

Warm up X2
100 jump rope singles
10 pvc shoulder pass through
10 good mornings
10 pvc overhead squats

Strength: Push Press
5-4-3-2-1

WOD
21-15-9
SDLHP 95/65
Dips

Tuesday 06 Feb 2018

Strength Deadlift 5-5-5-5-5 @70%1RM
WOD

AMRAP 12 Mins:
30 DU/60 Singles
10 Toes -to-bars
10 Power Clean 135/95

Monday 05 Feb 2017

Strength: Front Squat
3-3-3-3-3

WOD
5RFT
15 Kettlebell Swings 53/35
10 Burpees

Sunday 04 Feb 2018

ROMWOD 1200 pm

So we are trying something new. ROMWOD is a stretching and mobility program tailored to Crossfit athletes.  If you have time, and are feeling kinda tight, come on out and get your stretch on tomorrow.

Saturday 03 Jan 18 Foundations and Partner WOD

Its that time again.  Foundations class is tomorrow at 0830.  Come on in and bring your friends. Please remember that the bathroom doesn’t exist, so please take care of any bathroom related issues prior to class.  There will be a small break in the middle. Hope to see you there.  After the foundations class we will do the partner WOD at 1030.

1030 Partner WOD

WARM UP

200m  jog
10 Russian KB swing 53/35
10 sit ups

METCON

“A Break From Shoulders”

5 min plank holds
100 Ring Rows
800m Farmers walk 70/53 each arm


Partner WOD.  One partner works at a time, when one partner stops the other must start.

Friday 02 Feb 2018

WARM UP

2 min jump rope

3 rounds

5 abmat sit ups
5 supermans
10 double unders

METCON

“Back, Front Go”!

5 Rounds for time

5 GHD back extensions
10 GHD Sit ups
20 double unders
400m run

If you have time, stretch your shoulders.  I think everyone needs it!