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!!

Thursday May 8th

Warm Up

400m run / 500m row

10 Pass Thrus

10 OHS

15 sec handstand hold

10 Box jumps

Clean grip Burgener Warm up

WOD

3 Rounds

3 Min AMRAP

3 Freestanding Handstand Push ups

6 Hang Power Cleans (135/95)

9 Box Jumps (20)

Rest 1 Min between rounds

Beginner WOD

12 Min AMRAP

3 Handstand Push ups

6 Hang Power Cleans

9 Box Jumps

Handstand Push up

Hang Power Clean

Monday 21 October: Cleaning countdown

Warm-up

500 m row / 400 m run

10 Walking Lunges

10 GHD or Ab-Mat Situps

10 burpees

10 pass throughs

Burgner Warmup

10 Power clean

Strength:

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

Squat Clean

Chad Vaughn gives some squat clean tips

WOD

10-9-8-7-6-5-4-3-2-1

Hang power clean (155/115) (135/95) (115/75)

Burpees

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

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.