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