August 30, 2013: Happy Friday!

Class schedule for Friday 30 August: 0930 and 1730 ONLY. 

Class for 31 August: 1000 

Class for 2 September: 0930 ONLY

Have a FUN and SAFE Labor Day weekend, Centurions!!

Warm Up:

500 m row/400 m run

Burgener Warm up with PVC

15 Power snatch with PVC/15# bar

15 Front squat with PVC/15# bar

15 Push press with PVC/15# bar

15 burpees

Strength:

Every Minute on The Minute (EMOTM) for 10 minutes:

5 reps Power Snatch

Goal is to do all 10 rounds with 5 unbroken reps at an efficient weight

Power snatch efficiency video

WOD:

21-15-9

Front Squat (115/75) (95/55) (75/35)

Burpee

Push press (115/75) (95/55) (75/35)

August 22, 2013: Barbell and bodyweight

Warmup:

400 m run/500 m row

Burgener warmup

15 Snatch with PVC or 15# bar

15 pull ups

15 burpees

Strength:

Video: Chad Vaughn 285 lb snatch

(Squat) Snatch 

1-1-1-1-1-1-1

WOD:

5 rounds for time:

12 chest to bar pull-ups

12 burpees

August 1, 2013 You want me to row HOW far?!

First 1930 (7:30 PM) class is TONIGHT with Sasha!

Remember: Friday classes will be 0930 and 1200, only. All other classes are canceled due to the training holiday.

31 Heroes is Saturday at 10 AM.

Foundations is Saturday at 8:30 AM. The class is FULL, so please email centurioncrossfit@gmail.com to find out about the next available Foundations class.

Warmup

500 m row

15 burpees

15 pushups

Burgener Warmup with PVC

15 PVC or 15 lb bar power cleans

25 double unders

Skill Work

Power cleans

WOD

EMOTM (Every Minute on the Minute) for 10min

3x power cleans 95/75

10x push ups

THEN

-rest 5 min-

Row 2000m for time ALL OUT!



Friday 12 October

Warm up:
400m run/500m row
10x medcine ball cleans
10x Pass throughs

Shoulder mobility
Junk yard dog
Burgener warm up


Team Wod:
2 men or 2 female
30x snatches
30x bar muscle ups
500m row each

RX: 135/95
B.)  95/45
C.)  45/30

**If you cannot do muscle ups then its 3 pull up's and 3 dips to 1 muscle up**

Check the link below for the instructional video for the warm up. Practice tonight if you have time, grab a broom and get to work.

The Burgener Warm up.