Showing posts with label push jerks. Show all posts
Showing posts with label push jerks. Show all posts

Tuesday, February 24, 2015

Wednesday 25 February 2015

Wednesday 25 February 2015
 Sorry No 0530 again due to the gym being closed!
 
Don't miss out on getting your very own Centurion CrossFit sweatshirt!!!
 
 
Warm Up
Coaches Choice
 
WOD
Run 1,000 Meters
30 Push Jerks (135/95)
20 Hand Stand Push Ups
 
 
It's the last week to sign up for the CrossFit Open!!
 
 


Sunday, August 24, 2014

Monday 25 August 2014

No 0530 due to the gym not opening until 0900
All other class times

T Shirt order form is online!
https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform 

Warm up:
500 m row/400 m run
10 kip swings
10 behind the neck press and hold w/ naked bar
10 around the world
10 pass through
10 push ups



WOD

Build to Max Load of the Following Complex

1 Press to 3 Push Press to 5 Push jerks
*You cannot drop or re-rack the bar between movements*

**Make sure you get in at least 3 challenging sets**

Post:
Do 30 Ring Dips....not for time

Wednesday, May 14, 2014

Thursday, May 15th: Strength + WOD



Warm-up
run 400m/row 500m
10 med ball cleans
15 wallballs
30sec hand stand hold x2
Burgener warm-up with PVC, Then one entire round of strength with PVC


Strength


5 Rounds
High Hang Clean, Hang Clean, Full, Push Press
High Hang, Hang, Full, Push Jerk
High Hang, Hang, Full, Split Jerk
-This is the last time we will be doing this for a while… get after it and see if you can set a new PR!!!-
Beginners Strength
15 min for heavy hang squat clean
WOD
12 min AMRAP
Row 250 or Run 200
15 Squats
10 Box Jump (30/24)

Monday, March 3, 2014

Tuesday, March 4th (NO 0530 due to weather, 0900 work call for post)




Warm-up
400m run/ 500m row
10x Around-the-world
10x pass throughs
10x OHS
10x kip swings
5x HSPU
10 sec hold Sampson stretch
Front rack/receiving mobility x 2

Strength
Power clean
2-2-2-2-2-2-2

Power Clean

Metcon
10-9-8-7-6-5-4-3-2-1
Push Jerk (135/95)
Front Squat (135/95)

Push Jerk
Front Squat

Tuesday, September 17, 2013

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

Monday, August 26, 2013

August 27th: "Tommy Mac"

Warmup: 
500 m row/400 m run
10 burpees
10 thrusters with PVC/15# bar
10 power snatch with PVC/15# bar
10 push jerks with PVC/15# bar
10 hang squat cleans with PVC/15# bar
10 OHS with PVC/15# bar
10 burpees

WOD:
"Tommy Mac"
Sergeant Thomas R. MacPherson
KIA October 12, 2012
Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, Second Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Washington. He previously served one deployment to Iraq and this was his 4th deployment to Afghanistan.

MacPherson is survived by his wife, Claudia MacPherson, and their son, Brayden, of Tacoma, WA and his parents Troy and Diona MacPherson of Long Beach.  
2 rounds for time:
12 burpees
12 thrusters (115/75) (95/55) (75/35)
12 burpees
12 power snatch (115/75) (95/55) (75/35)
12 burpees
12 push jerks (115/75) (95/55) (75/35)
12 burpees
12 hang squat cleans (115/75) (95/55) (75/35)
12 burpees
12 over head squats (115/75) (95/55) (75/35)


The following statement is from Tommy’s former Platoon Leader…
The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife, Claudia MacPherson, and their son, Brayden.

Tuesday, August 20, 2013

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.