February 1, 2019

Warm -Up
Coach B's Classic Warm Up Part Deux

40ft Bear Crawl
40ft Crab Walk
40ft Walking Lunges
25 Jumping Jacks
25 Sit -Ups
25 Air Squats
25 HR Push -Ups

For Time:

400m Run
40 Deadlifts 275
40 Box Jumps 24''
40 Push Press 115
400m Run

Scale weight as needed!!

January 31, 2019

Recovery (Mobility 17.5)
Childs Pose
Lizard Left Side
Pigeon Left Side
Lizard Right Side
Pigeon Right Side
Saddle Archer Stretch

Hold pose for two minutes per side

Wod: 2 Rounds of the following:
Wall Ball 20/14, 1min max WB
Rest 1min
GHD Sit-Up, 1min max GHD
Rest 1min
Thruster, 95/65 1min max Thruster
Rest 1min

Buyout
4x8 Bent Over Rows
4x8 Good Mornings

Pick Load

January 30,2019

Accessory Work: 15 mins

4 Sets
5-8 Strict Pull- Ups w/:03 pause at the bottom
:30 Ring Plank
:20 L-Sit
Rest as needed
To Scale L- Sit utilize (Box)

AMRAP 15 Mins

200 m Run
30 KB Snatches 53/35
45 Double Under

Warm-Up x2
100 Singles Under
15 WB
10 PVC Sots Press
10 HR Push- Ups

Athletes the time has come for Centurion Crossfit to relocate back to Kieschnick Gym. In order for this move to be a success were going to need help from all available members. Anyone available to assist with the move please meet Coach David on Friday at our current training location @ 1515. Once again we appreciate your patience and assistance, we thank you in advance for assisting with the relocation.
  

January 29, 2019

Warm- Up x2
20 Russian KB Swings
20 Reverse KB Lunge 10 each leg
20 PVC OH Squats
1 Lap Burpee Broad Jump

For Time:
150 Goblet Squats 70/53

Each time you break up your Goblet Squats complete 1 full round of Cindy:

5 Pull- Ups
10 Push-Ups
15 Air Squats

January 28, 2019

Warm -Up: Active C&J Warm -Up
1. 3 x Shrug (clean/hook grip)
2. 3 x Dip- triple extension - shrug
3. 3 x Dip- triple extension- shrug- high elbows
4. 3 x Muscle clean
5. 3 x Front squat 3 sec hold
6. 1 x 2'' drop, 4'' drop 6'' drop w/pvc in front rack position, 3 sec hold
7. 3 x Push- Press
8. 3 x Push- Jerk
9. 3 x Split- Jerk
10. 3 x Hang Power Clean & Push - Press
11. 3 x Hang Clean & Push- Jerk
12. 3 x Squat Clean & Split- Jerk

Strength/Skill

Every 1:30 for 10:30
1 High Hang Squat Clean + Hang Squat Clean + Squat Clean @ 60% 1RM

WOD:

21-15-9
Power Clean 135/95
Handstand Push-ups

Saturday, 26 January, 2019

Warm Up:

15 PVC PT
15 PVC ATW

5 Minute AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats
10 Box Jumps

Skill Work:

AMReps 10 mins: Muscle-ups

*If you don't have Muscle-ups use this time to work on technique

Partner WOD:

Horton

9 rounds for time of: 9 Bar Muscle-ups 11 Clean & Jerks, 155/105 lbs Buddy Carry, 50 yd Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and farmer carry 53/35 lbs. Muscle-Up scale is 2 C2B Pull-ups+1Ring Dip. U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

Friday, 25 January, 2019

Happy Friday Everyone!

Warm Up:

6 Min AMRAP

20 DU/ 40 SU
5 Burpees
15 Butterfly Sit Ups
20 PVC PT

5:00 of stretching and/or foam rolling

WOD:

For time: 10 Thrusters, 95/65 lbs 15 Burpee (Bar Facing)s 20 Thrusters, 95/65 lbs 25 Burpee (Bar Facing)s 30 Thrusters, 95/65 lbs 35 Burpee (Bar Facing)s

Thursday, 24 January, 2019

Warm-Up:

3 rounds of: 10 Overhead Squats 10 Dips 10 Sit-up (abmat)s 10 Pull-ups 10 Back Extensions This is not a timed workout.

Skill:

AMREPS 2 Mins

Double Under, Scale is 3:1 Single Under

WOD:

10 rounds for time of: Bear Crawl, 100 ft 10 Push Jerks, 95/65 lbs 10 Leg Lift Touching Walls

Wednesday, 23 January, 2019

Warm Up

x2
10 PVC PT
10 PVC ATW
10 Kip Swings

1 lap Frankensteins
1 lap Hip Openers
1 lap High Knees
1 lap Butt Kickers
1 lap Duck Walk

Tabata:

Plank Hold
Alternating Pistols

WOD:

Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Only include the heaviest 1 rep lifts, do not include sets prior.

Tuesday, 22 January, 2019

Warm- Up

3 Rounds NFT of:
16 Kettlebell Swings
6 CTB Chin-Ups
12 Push-Ups

WOD

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.

5 rounds, 1 min per station, of: Burpee Box Jump, 24/20 in Double Kettlebell Swing, 16/12 kg Front Rack Lunge, 95/65 lbs Ring Push-up Toes-to-bar Rest

*If there are not enough light KBs, use one 53/35 KB

Friday, January 18, 2019

January 18, 2019

Warm-up

3 RNFT

15 air squats

10 good mornings

20 GHD back extensions
10 GHD sit-ups

Skill

15 minutes to work on strict pull-up progressions or strict muscle ups 

WOD

In 15 minutes, BUILD to heavy set of 10 UNBROKEN Back Squats. 

Thursday, January 17, 2019

Warm-Up

2 RNFT

5 push-ups 

10 WBs

10 Kipping Swings

2 Wall Walks

Strength

Bench Press

5@60% 

5@65% 

5@70%

3 @80%

1 @ 90%

WOD

14 min. Alt. EMOM

7 Kettlebell Swings (70/53)

3 HSPU

Wednesday, January 16, 2019

16 January 2019

This is Coach Alejandro’s last WOD. Thank you for your dedication and commitment to Centurion. Best wishes on the next chapter of your life! 

Warm-up

Athlete’s Choice

Hotshots 19 (40 minute time cap)

6 RFT

RX

30 air squats
19 Power Cleans 135/95
7 Strict Pull-ups 
400 meter run


Scaling options:

Intermediate:

6 RFT

30 air squats
19 Power Cleans 115/75
7 Pull-ups 
400 meter run


Beginner:

4 RFT

15 air squats
10 power cleans 75/55
5 ring rows
400 meter run

Nineteen members of the Granite Mountain Hotshots lost their lives on June 30th, 2013 while fighting a fire in Yarnell, Arizona.The Yarnell Hill Fire, ignited by lightning on June 28, 2013, overran and killed the 19 firefighters resulting in the deadliest wildfire ever in Arizona. Today we do this workout in their memory.

Tuesday, 15 January 2019

15 January 2019

2 RNFT

400 meter run

10 PVC Pass throughs

10 PVC Around The Worlds

10 Good mornings with empty barbell

THEN 

Burgener Warm up as a class with PVC

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Record the last weight used for each movement.  

Monday, 14 January 2019

Warm-Up

2 mins of DU attempts or 100 SU

THEN

3 RNFT

10 PT

10 ATW

5 GHD sit-ups 

Ankle mobility hold 40 secs each side

Pigeon stretch 40 secs each side

Annie

50-40-30-20-10

DU ( SU 3:1)

Abmat Sit up

Thursday, 3 January 2019

Warm up
100 single unders
1 lap walking lunges
Then 3RNFT
5 GHD sit ups
5 hip extensions
5 PVC pass thru
5 push ups

Strength
5 sets of 5 front squats
Start with a moderately heavy weight and build to a heavy set of 5 or 5RM

WOD
12:00 AMRAP
10 pull ups
20 abmat sit ups
3 wall walks
50 double unders (x2 singles for scaling)

Wednesday, 2 January 2018

Warm up:
10 PVC pass thru
10 PVC ATW
Samson stretch (:40 each side)
Couch stretch (:40 each side)
Spider-Man and reach (10 each side)
1 lap walking lunges
hip and back stretch (:40 each side)


WOD:
For time:
100 Single Unders
50 AbMat Sit-ups
40 Air Squats
30 Box Jumps, 24/20 in
20 Thrusters, 75/55 lbs
10 Burpee Pull-ups
20 Snatches, 75/55 lbs
30 Burpee Box Jumps, 24/20 in
40 Wall Balls, 20/14 lbs, 10/9 ft
50 Supermans
100 Single Unders