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!