Warm up
10 PVC PT
10 kipping swings
10 PVC snatch balance
10 PVC OHS
Power snatch
5@70%, 5@75%, 3@80%, 3@85%, 1@90%, 1@95%
WOD
15:00 AMRAP
200m run
50 thruster (45/35)
35 burpee box jump overs (24/20)
Thursday, August 23, 2018
Wednesday, August 22, 2018
Need a little help
I hate to bring this up but we need a little help from our community to help us to continue to grow. We are looking to raise a little money to make sure all of our coach's attend at least the CrossFit level 1 course. We are going to do a fundraiser, probably in September, that will help but the course is expensive. We are also going to do some more shirts and looking at possibly getting shorts, hoodies, and possibly a few other things to help raise some money as well (if you have ideas of other things you might want to see our logo on, please let us know). In the meantime, we are asking for monthly donations for at least a few months but I do not want you to feel like you have to. We are free for athletes and I want to keep it that way but if you can help us we would greatly appreciate it. If you can afford, we are looking for donations of around $10 from each athlete. Again, if you do not want to donate I am completely fine with that but if you can help please do so.
Also, upcoming we are planning on doing the LumberJack 20 event in November and Barbells for Boobs in October but maybe at a different box in the area, more information to follow. We are still looking at moving back into Kieschnick hopefully sometime in the next couple of months. From what I understand the memorandum of understanding between Centurion CrossFit and the garrison has finished going through legal review and is with the office of the Garrison Commander for his signature. As soon as we have a move in date we will let you know and we may need some help getting everything moved, if you are available. If there is a charity that any of you are passionate about please let us know and maybe we can put together some fund raising in the future as it is a part of the CrossFit DNA.
Thanks,
Coach David
Also, upcoming we are planning on doing the LumberJack 20 event in November and Barbells for Boobs in October but maybe at a different box in the area, more information to follow. We are still looking at moving back into Kieschnick hopefully sometime in the next couple of months. From what I understand the memorandum of understanding between Centurion CrossFit and the garrison has finished going through legal review and is with the office of the Garrison Commander for his signature. As soon as we have a move in date we will let you know and we may need some help getting everything moved, if you are available. If there is a charity that any of you are passionate about please let us know and maybe we can put together some fund raising in the future as it is a part of the CrossFit DNA.
Thanks,
Coach David
Thursday, 23 August 2018
Warm up
200m run
with empty BB
5 snatch grip good morning
5 BTN push press
5 OHS
5 elbow rotations
5 straight leg deadlift
Alternating EMOM
Even: 3 Bar muscle ups (scale with 3 C2B pull-ups and 3 dips)
Odd: 3 HSPU
WOD
"Nancy"
400m run
15 OHS (95/65)
200m run
with empty BB
5 snatch grip good morning
5 BTN push press
5 OHS
5 elbow rotations
5 straight leg deadlift
Alternating EMOM
Even: 3 Bar muscle ups (scale with 3 C2B pull-ups and 3 dips)
Odd: 3 HSPU
WOD
"Nancy"
400m run
15 OHS (95/65)
Tuesday, August 21, 2018
Wednesday, 22 August 2018
Warm up:
100 single unders
Shoulder prep
10 GHD hip extensions
5 glute raises with BB (choose weight)
Deadlift
5@70%, 5@75%, 3@80%, 3@85%, 1@90%, 1 heavy single
WOD
5 RFT
20 KBS (70/53)
20 GHD sit ups
100 single unders
Shoulder prep
10 GHD hip extensions
5 glute raises with BB (choose weight)
Deadlift
5@70%, 5@75%, 3@80%, 3@85%, 1@90%, 1 heavy single
WOD
5 RFT
20 KBS (70/53)
20 GHD sit ups
Monday, August 20, 2018
Tuesday, 21 August 2018
Warm up:
2 rounds
10 Knees to elbow
1 lap bear crawl
side plank reverse fly (20 each side)
Alternating EMOM
Even: 3 wall walks
Odd: 10 GHD extensions
WOD
15:00 AMRAP
20 double unders
5 push press (135/95)
10 TTB
15 air squats
2 rounds
10 Knees to elbow
1 lap bear crawl
side plank reverse fly (20 each side)
Alternating EMOM
Even: 3 wall walks
Odd: 10 GHD extensions
WOD
15:00 AMRAP
20 double unders
5 push press (135/95)
10 TTB
15 air squats
Sunday, August 19, 2018
Monday, 20 August 2018
Warm up:
Run 200m
then 3 rounds of 10 GHD sit-ups, 10 push-ups, 10 double unders
Strength:
Back squats
5@65%, 5@75%, 3@80%, 3@85%, 1@90%, heavy single
WOD
"Karen"
For time, 150 wall balls (20/14)
Run 200m
then 3 rounds of 10 GHD sit-ups, 10 push-ups, 10 double unders
Strength:
Back squats
5@65%, 5@75%, 3@80%, 3@85%, 1@90%, heavy single
WOD
"Karen"
For time, 150 wall balls (20/14)
Friday, August 17, 2018
Saturday, 18 August 2018
Athletes: don't forget the WOD in San Marcos next Saturday, 25 August 2018. Athletes that participate will get a discount at the Reebok Outlet store! Talk to your coaches for details. We hope to see you there!
Warm- Up
Crossfit 'official' warm-up (3x10)
3 rounds of: Samson stretch 10 Overhead Squats 10 Sit-up (standard) 10 Back Extensions 10 Pull-ups 10 Dips This is not a timed workout.
Partner WOD
4 Rounds For Time:
400m Med-Ball Run 20 Squats while partner holds med-ball 20 Pushups hands on med ball 20 partner Med-Ball Sit-ups
Thursday, August 16, 2018
Friday, 17 August, 2018
Warm- Up
2x
10 GHD Sit-Ups
10 Air Squats
10 Kip Swings
:30 Butterfly Stretch
:20 Couch Stretch (each side)
Strength Accessory
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
20 min AMRAP
Complete as many rounds as possible in 20 mins of: 5 Chest-to-bar Pull-ups 10 Wall Balls, 20/14 lbs 15 Kettlebell Swings, 1.5/1 pood
2x
10 GHD Sit-Ups
10 Air Squats
10 Kip Swings
:30 Butterfly Stretch
:20 Couch Stretch (each side)
Strength Accessory
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
20 min AMRAP
Complete as many rounds as possible in 20 mins of: 5 Chest-to-bar Pull-ups 10 Wall Balls, 20/14 lbs 15 Kettlebell Swings, 1.5/1 pood
Wednesday, August 15, 2018
Thursday, 16 August 2018
Warm-up
3x
Run 200m
10 PVC PT/ATW
10 Kip Swings
10 Plate Fly
:20 Sampson Stretch (each side)
:20 Spiderman and Reach (each side)
Skill Work
This is an all out effort for time
Farmers Carry 200m 106#/70#
WOD
FGB
4 rounds, 1 min per station, of: Knees-to-elbow Double Under AbMat Sit-up Push-up Kettlebell Swing, 53/35 lbs Rest 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.
3x
Run 200m
10 PVC PT/ATW
10 Kip Swings
10 Plate Fly
:20 Sampson Stretch (each side)
:20 Spiderman and Reach (each side)
Skill Work
This is an all out effort for time
Farmers Carry 200m 106#/70#
WOD
FGB
4 rounds, 1 min per station, of: Knees-to-elbow Double Under AbMat Sit-up Push-up Kettlebell Swing, 53/35 lbs Rest 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.
Tuesday, August 14, 2018
Wednesday, 15 August 2018
Warm-Up
2x
10 PVC Good Mornings
10 PVC Thrusters
15 PVC PT/ATW
15 Kip Swings
Shoulder Prep
Skill Work
Alt EMOM- 10 Mins
5 Toes-to-Bars
Handstand Walk, 5m or Handstand Hold :30
WOD
3RFT
400m Run
5 Wall Walks
10 Thrusters 95/65
2x
10 PVC Good Mornings
10 PVC Thrusters
15 PVC PT/ATW
15 Kip Swings
Shoulder Prep
Skill Work
Alt EMOM- 10 Mins
5 Toes-to-Bars
Handstand Walk, 5m or Handstand Hold :30
WOD
3RFT
400m Run
5 Wall Walks
10 Thrusters 95/65
Monday, August 13, 2018
Tuesday, 14 August 2018
Warm Up
3x
6 Pendlay Rows (choose a weight)
8 Glute Bridges with Barbell (choose a weight)
10 Banded Tricep Pull Down
12 GHD Back Extensions
Strength
Total
Back Squat- 1 Rep
Shoulder Press- 1 Rep
Deadlift- 1Rep
WOD
15-12-9
Sumo Deadlift High-Pull, 135/95
Chest to Bar Pull-Up
3x
6 Pendlay Rows (choose a weight)
8 Glute Bridges with Barbell (choose a weight)
10 Banded Tricep Pull Down
12 GHD Back Extensions
Strength
Total
Back Squat- 1 Rep
Shoulder Press- 1 Rep
Deadlift- 1Rep
WOD
15-12-9
Sumo Deadlift High-Pull, 135/95
Chest to Bar Pull-Up
Sunday, August 12, 2018
Monday, 13 August 2018
Warm-up
5 rolls of workout die or Coach's Choice
Strength
Overhead Squat 3-3-3-3-3
Pick a challenging weight
WOD
10 Rounds, 1 minute each
25 air squats
Max reps in time remaining, Clean and Jerk 155/105
5 rolls of workout die or Coach's Choice
Strength
Overhead Squat 3-3-3-3-3
Pick a challenging weight
WOD
10 Rounds, 1 minute each
25 air squats
Max reps in time remaining, Clean and Jerk 155/105
Wednesday, August 8, 2018
Thursday, 9 August 2018
Warm up
Tabata
8 intervals of hollow rocks/superman rocks
WOD
"Wittman"
7 rounds for time
15 Kettlebell swings (53/35)
15 power cleans (95/65)
15 box jumps (24/20)
Tabata
8 intervals of hollow rocks/superman rocks
WOD
"Wittman"
7 rounds for time
15 Kettlebell swings (53/35)
15 power cleans (95/65)
15 box jumps (24/20)
Wednesday, 8 August 2018
WOD
"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5x bodyweight
Bench press 1x body weight
Clean .75x body weight
"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5x bodyweight
Bench press 1x body weight
Clean .75x body weight
Monday, 6 August 2018
Strength
1 max set of pull-ups
WOD
200m/400m/800m/400m/200m run with 2:00 rest in-between sprints
1 max set of pull-ups
WOD
200m/400m/800m/400m/200m run with 2:00 rest in-between sprints
Friday, August 3, 2018
Saturday, 4 August 2018
Warm is shoulder prep
5:00 of working on double unders
3 rounds of
5 pull ups
5 TTB
5 HSPU
5 GHD sit ups
WOD
20:00 AMRAP of:
Run, 400 m
11 Power Snatches, 95/65 lbs
17 Pull-ups
13 Power Cleans, 95/65 lbs
5:00 of working on double unders
3 rounds of
5 pull ups
5 TTB
5 HSPU
5 GHD sit ups
WOD
20:00 AMRAP of:
Run, 400 m
11 Power Snatches, 95/65 lbs
17 Pull-ups
13 Power Cleans, 95/65 lbs
Thursday, August 2, 2018
Friday, 3 August 2018
Warm up: Coach's choice
For time:
Run, 400 m
40 Air Squats
30 AbMat Sit-ups
20 Push-up (hand release)s
10 Pull-ups
20 Clean & Jerks, 135/95 lbs
10 Pull-ups
20 Push-up (hand release)s
30 AbMat Sit-ups
40 Air Squats
Run, 400 m
Run, 400 m
40 Air Squats
30 AbMat Sit-ups
20 Push-up (hand release)s
10 Pull-ups
20 Clean & Jerks, 135/95 lbs
10 Pull-ups
20 Push-up (hand release)s
30 AbMat Sit-ups
40 Air Squats
Run, 400 m
Wednesday, August 1, 2018
Thursday, 2 August 2018
Warm up: Coach's choice
Strength
A. Back squat
A1) 1x5@ 50% tempo 10x1 go to A2 at 90 seconds
A2) 1x3 @ 60% tempo 10x1 go to A3 at 3 minutes
A3) 1x3 @ 70% tempo 10x1 go to A4 at 6 minutes
A4) 1xAMAP @ 75% tempo 10x1--aim for 15-20 reps
*AMAP-As Many As Possible
10x1=1 sec down, 0 pause at bottom, explode up, 1 sec at top
B. 21-15-12-9-6-3
Wall ball (20/14)
KBS (53/35)
KB Goblet walking lunges (53/35)
Strength
A. Back squat
A1) 1x5@ 50% tempo 10x1 go to A2 at 90 seconds
A2) 1x3 @ 60% tempo 10x1 go to A3 at 3 minutes
A3) 1x3 @ 70% tempo 10x1 go to A4 at 6 minutes
A4) 1xAMAP @ 75% tempo 10x1--aim for 15-20 reps
*AMAP-As Many As Possible
10x1=1 sec down, 0 pause at bottom, explode up, 1 sec at top
B. 21-15-12-9-6-3
Wall ball (20/14)
KBS (53/35)
KB Goblet walking lunges (53/35)
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