Tuesday 24 February 2015

Don't miss out on getting your very own Centurion sweatshirt!!

NO 05:30 CLASS!!

 

 

Warm Up

Coaches Choice

 

WOD

"Hang Power Total"

1) 15 Minutes Build to 1 Rep Max Hang Power Snatch

2) 15 Minutes Build to 1 Rep Max Hang Power Clean

 

 

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

Click here to sign up!!

Hero Wod Griff

SSG Travis L. Griffin

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

"GRIFF"

for time

800m run

400m Backwards

800m run

400m backwards 

warm up:

hip mobility, 

10x quad stretch on wall with pvc

10x air squats

10x broad jumps

25ft lunges

MONDAY 3 DEC 2012

MONDAY 3 DEC 2012 THE AIR FORCE WOD For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats                                           RX: 95/65 - B: 75/45 - C: 65/30                                                                                                                                    Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The WOD begins with 4 burpees! WARM UP 400m run/500m row/ spiderman to squat/ calf mobility w/band/ shoulder mobility w/band/ 20 x squats/  10 x MBC/ 10 x pull-ups / 10 x OHS/ 10 x Pass Throughs, Sampson Stretch.