Saturday 28 February 2015

Class begins at 1000

 

This is the first Open workout! 

Those of you who are participating in the Open this is your class to get judged at!!

 

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.)
Then
Workout 15.1a

1-rep-max clean and jerk

6-minute time cap

 No break between the workouts!!

 

Also there are still a few Centurion CrossFit sweatshirts available for purchase!

 

 

 

Saturday, May 3rd

WARM-UP
400m Run/500m Row
10 Air Squats
15 Hollow Rocks
10 Back Extensions
10 Pull-ups
10 Push-ups
Baby Elephants (down & back)

WOD
5 RFT:
Run 400m
12 Deadlifts (225/155)
2 Rope Climbs

Friday, March 7th

Warm-up 

400m run/ 500m row

10 air squats

duck walks down

karaoke down/back

10 box jumps

10 dead lift with PVC or naked bar

10 back squats with PVC or naked bar

Strength

Back squat

45% (5), 55% (5), 65% (5), 75% (max reps), back down

Back Squat

Metcon

7min AMRAP

7 deadlift (275/185)

7 box jumps (30/24)

Deadlift

20 November

STRENGTH

3-3-3-2-2-2-1-1-1 high hang power snatch (from hip pocket)

 

 

 

 -then-

 

METCON

15 min AMRAP

5 deadlifts (A: 275/185) (B: 225/135) (C: 185/95)

10 burpee over box jumps

 

 

 

WARM-UP

400 m run / 500 m row

10 Pass Thrus

10 OHS

10 GHD Hip Extensions

Burgener Warm-up

10 Box Jumps

10 Burpees

 

22 October: Squats and Deadlifts oh my!

Warm up:

500 m row/400 m run

15 air squats

15 back squats with PVC/15# bar

15 deadlifts with PVC/15# bar

15 burpees

15 GHD situps or ab mat situps

Strength:

Every Minute on the Minute for 10 minutes:

3 reps back squat @75% of your 1 Rep Max

-rest 5 minutes-

WOD:

21-15-9

Deadlift (225/155) (205/135) (185/115)

Burpees

GHD situps (scale to abmat)

September 30th: Diane

Warm up:

500 m row/400 m run

Burgener warm up with PVC

15 PVC/15# bar squat cleans

15 PVC/15# bar deadlift

5 wall walks

30 second handstand hold

Strength:

Squat Clean

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

(3 position squat clean: high hang squat clean, hang squat clean, full squat clean)

WOD

"Diane"

21-15-9

Deadlift (225/155) (205/135) (185/115)

Handstand push ups

Wednesday Sept. 18th: Aren't you glad it isn't a double WOD Wednesday?

Attention Centurions!! 
The first annual Fittest Warrior Competition is THIS SATURDAY (21 September) at Harker Heights High School. If you signed up to volunteer (aka your name appears below or even if it doesn't and you are able to help!!), please check with one of the coaches, as we may have adjusted some volunteer assignments based on need. 

We will be loading the UHaul at 1700 (that's 5 PM!) on Friday and will need as much help as possible to get all the equipment in. 

On Saturday morning, if you can come early to help us set up, please try to arrive no later than 0545 to get things started. Plan on parking in the high school parking lot and walking down to the football field/track. 

Sequence of Events

0600-0700 Equipment / Event Setup

0700-0800 Team / Athlete Check-in – Lane / WOD Assignments

0800-0845 Safety Briefing Grading Standards / Competition flow 

0845 Initial Opening Comments 

0850 National Anthem

0855 All Teams to their starting locations

0900-0930 WOD iteration #1

0930-0940 Move to next WOD/ Judges turn-in scorecards 

0940-0945 All Teams to their starting locations / rotate

0945-1015 WOD iteration #2

1015-1025 Movement to next WOD / Judges turn-in scorecards 

1025-1030 All Teams to their starting locations / rotate

1030-1100 WOD iteration #3

1100-1110 Movement to next WOD / Judges turn-in scorecards

1110-1115 All Teams to their starting locations / rotate

1115-1145 WOD iteration #4

1145-1155 Movement to next WOD / Judges turn-in scorecards

1155-1200 All Teams to their starting locations / rotate

1200-1230 WOD iteration #5

1230-1300 Competition Complete / Calculate final scores

1300-1315 Final Comments / Awards Ceremony

1315-1330 Team Photos (if desired)

1330-UTC Support Heritage Park Fitness Body Building Competition

As you can see, it's going to be a busy day and we need the support of every Centurion to help ensure this competition is as awesome as our box!!

And now onto your regularly scheduled programming:

Warm up:

500 m row/400 m run

Burgener Warm up

15 cleans with PVC/15# bar/naked bar

15 jerks with PVC/15# bar/naked bar

15 deadlifts with PVC/15# bar/naked bar

5 wall walks

15 push ups

15 GHD sit ups

Strength:

Every minute on the minute for 10 minutes:

5 clean and jerk

Find an efficient, touch and go weight

WOD:

30 deadlifts (185/115) (155/95) (135/75)

30 Handstand push ups

30 Hang Power cleans (185/115) (155/95) (135/75)

30 push ups

30 push jerks (135/95) (115/75) (95/55)

30 GHD sit ups

Friday September 13th: Lucky you!

Attention Centurions: there will not be a Saturday class this weekend (14 September). Instead all volunteers for the competition should meet at Harker Heights High School at 0900. There will also not be Saturday class on 21 September due to the competition. 

Warm up:

500 m row/400 m run

Burgener Warm up

15 power snatches with PVC/15# bar

10 deadlifts with PVC/15# bar

5 wall walks

2 30 second handstand holds

Strength:

Every minute on the minute (EMOTM) for 10 minutes:

5 power snatch

WOD:

5 sets (with a new set every 5 minutes):

10 deadlifts (365/275) (335/255) (305/205)

Max repetitions Handstand Push ups

Score for the WOD is total HSPU

September 10, 2013: Squats and Goats

14 September's Saturday class will be canceled in order to allow for rehearsal for the competition on 21 September. Rehearsal will be at 0900 at Harker Heights High School field. If you are volunteering for the competition, park in the high school parking lot and walk down to the field. 

Warm up:

500 m row/400 m run

15 air squats

15 back squats with 15# bar

15 back squats with 30/45# bar

15 deadlifts with 30/45# bar 

15 OHS with PVC/15# bar

Strength: 

20 unbroken back squats at around 60% of your 1 Rep Max

You cannot re-rack the bar and should not rest for minutes at a time. 

15-20 minute Goat work: 

What's your Goat? 

Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups. 

We will give you time one day a week over the next 2 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved!

WOD:

21-15-9

Deadlifts (225/135) (205/115) (185/95)

Overhead Squats (135/95) (115/75) (95/55) 

Remember we have limited barbells. Plan on changing your weights between movements or partner with someone of equal ability. 

September 3, 2013: Back to work!

Warm up

500 m row/400 m run

Burgener warm up

15 power cleans with PVC/15# training bar

15 deadlifts with PVC/15# training bar

15 push-ups

30 double unders

Strength

Power clean 

3-2-1-3-2-1-3-2-1

Heaviest set of 3 (3 rep max)

Heaviest set of 2 (2 rep max)

Heaviest Rep (1 rep max)

You should start the first set at about 75-80% of your PR, then work up by 10% each set to finish at 95-100%.

WOD

12 min AMRAP 

6 deadlifts (275/185)

12 push ups

24 double unders

August 23, 2013: Double WOD Friday!

Reminder: please take time at the end of the WOD to clean up and clean off your equipment. This includes wiping down your bars and any chalk on the floor or equipment after use. Throw away your trash, organize your weights when putting them away, return equipment to the same location you picked it up from, etc.  Please do not use hand chalk to mark rounds on the floor or any other type of writing on the floor. We provide you with pennies to keep track of your rounds. 

Thank you! 

Centurion coaches

Warmup:

Repeat 2x

500 m run/400 m row

15 PVC deadlifts (or use 15# bar)

15 ab mat situps

WOD 1:

3 rounds for time:

10 Deadlifts (315/225) (295/205) (275/185)

30 GHD situps

Rest 5 minutes

WOD 2:

4 rounds:

Row 500 m 

Rest 1 minute

Score will be slowest round

Wednesday August 21, 2013: "DT"

Warmup:

400 m run/500 m row

Burgener warmup

15 PVC or 15# bar hang power cleans

15 PVC or 15# bar Push Jerks

15 PVC or 15# bar Deadlifts

WOD

Photo from crossfit.com

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

"DT"
5 Rounds for time:
12 deadlifts (155/105) (135/95) (115/75)
9 hang power cleans (155/105) (135/95) (115/75)
6 push jerks (155/105) (135/95) (115/75)

1 bar for all three movements. Scale accordingly. 

Monday August 12, 2013

A lil' bit of this, lil' bit of that

Warmup:

500 m row/400 m run

15 deadlifts with PVC

15 Sumo deadlift high pull

20 walking lunges (each leg counts as 1)

15 box jumps

Strength

Every minute on the minute for 10 minutes:

3 Deadlifts

Weight should be around 75% of your 1 rep maximum

WOD

For time:

21-18-15-12-9

Lunges with bar in the front rack position (95/65) (75/45) (55/30)

Sumo Deadlift High Pull (use same bar as lunges)

Box jumps (24"/20") (20"/18")

July 26, 2013 Finally Friday!

Centurions, if you missed out on ordering a new t-shirt, we will be taking pre-orders for another round!

Orders must be placed by the end of 31 Heroes on Saturday August 3rd, and paid for when the order is placed. We accept credit, debit or cash! See a coach to order or with questions!

Did you miss out on the Men's shorts? We need 30 paid pre-orders in order to submit a second order. See a coach to order!

Warmup

Run 400 m/Row 500m

10 box jumps

10 Toes to Bar

10 pull ups

10 Overhead squats

10 deadlifts (work up to weight for WOD)

Skill Work

 Double unders

Deadlifts

WOD

Tabata!

(20 seconds work, 10 seconds rest for 8 rounds per exercise)

Deadlifts (185/115) (155/95) (135/75)

Burpees

Ab mat situps

Double unders



Rhymes with Fry-Ann............

How does everyone feel after all of those Tuck jumps? yeah bet now Double Unders are on your GOAT list.... So since I am not as EVIL as everyone says.. lets see if you used your skill work for good practice... 

"DIANE"

21-15-9

Deadlifts 

HSPU

rx: 225/155 

b: 195/125 

C:165/95

**hspu as RX are to be done with no ab mat, you can SCALE to a ab mat, or a pike push up with the box.
**we will have the white board set up for heats. hope to get about 10-12 athletes in one heat, so sign up when you arrive to the box. Look at your journals to compare your times!

Click here for Pike Push up movements

Time to kill some bears

Strength:
Deadlift
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Sets 3, 4 – 3 reps @ 80%
Rest as needed

Skill Work:
Rope climbs 5 mins of practice work technique, don't just use your shoulders. This is a core and legs movement as well.


4 rounds for time:
4 Bear complexes (95/65)
8 Pull-ups
12 Abmats

Lift. Rest. Repeat.

Strength

Dead lift

5-5-5-5-5 

I added a link to a great website with some Dead lift tips and info. Please check it out. 

Dead lift tips

Metcon

5rft:

15x dead lifts

15x burpees

Rx: (135/95)

B:   (115/75)

C:   (95/65)

**classes are back to normal schedule, M-F: 0530-0930-Noon-1730 and Saturdays at 10am

**Be ready to WORK.!