Monday 23 February 2015

Don't forget to get your Centurion CrossFit Sweatshirt!! Only a few left(2 LG/1 SM)!!!

 

 

 

23 February 2015

 

Warm Up

Coaches Choice!

 

WOD

AMRAP 25 Minutes

Run 400 Meters

25 Back Squats (155/105)

20 Knees to Elbows

 

 

Also this is the last week to sign up for the CrossFit Open!!

Click here to sign up!

Something a little bit different.

Warm Up:
Burgener Warm Up!!
10x air squats
10x toes to bar
10x dips off the ghd machine
10x box jumps
stretch stretch stretch

Skill

10 minutes 

3 position snatch 

From the floor......then above the knee......then high hang

*work technique to heavy set*

3 position snatch information. 

Wod 

10-8-6-4-2 Muscle ups

50-40-30-20-10 wall balls (20/14)

**IF you cannot do muscle ups this will be your wod 

25-20-25-20-5 pull ups

50-40-30-20-10 wall balls (20/14)

May 1

Happy May Centurions

Warm up:

Basic on white board... 

YOU NEED TO WARM UP FOR THIS ONE! 

Skill:

Press-push press-push jerk

work Technique this is not for time.

4 rounds (naked bar)

3x press

3x push press

3x push jerk

Wod

21-18-15-12-9-6-3-6-9-12-15-18-21

Shoulder to Overhead

Toes to bar. (95/65)

**please remember we do not have open gym during class times. 

**If you need help with a movement, let your coach know. 

SQUAT!

November 27th 

Front Squat 
1-1-1-1-1 
squat to your 1 rep max.

-Rest 5-10 minutes-

METCON
12 min AMRAP:

200 m run 
12x Front Squats 

rx: (135/95)
b: (115/75)
c: (95/65)

*Fight for those Prs! check your log books or your Wod apps for your previous weights. 
*after each rep add weight. until you reach your 1 rep max
*200m route is from the side door to the 2nd brown sign on the left side and back. 

***Don't forget that there will be NO CLASS this Saturday (Dec 1) due to the teams competing at the Texas shootout.