Tuesday 21 April 2015

WOD

Row 2000m


The Legend WOD!! 02 May 15!! Let's honor a true American Hero, Chris Kyle!!!

Click the link and purchase a shirt, the money goes to a great cause!! 

Saturday, May 17th

Warm-up
15 burpee jacks
10 bar swings
10 strict pull-ups
10 medball cleans


WOD

For time:

1000m row

3 rounds:
21 kettlebell swings (53/35)
21 push-ups
21 medball cleans (20/14)

Run 800m

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)

Press series (strict press, push press, push jerk)

Squat clean

Monday, December 16th

Warm-up:

400m run/500m row

10 Pass throughs

10 Around-the-World

Burgener warm-up with PVC for clean & jerk

10 air squats

5 Sampson stretch each leg, hold 10 seconds

Pick 2 mobility from Front rack poster

Strength:

15min to find 1RM clean & jerk

WOD:

30min AMRAP

500m row (1:1 work:rest)

You may alternate with a partner if class size exceeds rowing machine 

Friday September 27th: Row then Run then Row then Run

Centurions, don't forget to sign up for the Centurion CrossFit Fort Hood team for Barbells for Boobs on Saturday October 5th: http://fundraise.barbellsforboobs.org/fundraise/team?ftid=24873 

If you have already registered but are not on our team, please let us know so we can contact CenTex and get you assigned to our team! 

Warm up:

500 m row

400 m run

15 burpees

Hip mobility

Shoulder mobility

WOD

4 rounds for time

Row 500 m

Rest 2 minutes

Run 400 m

Rest 2 minutes

Monday September 23rd: Now and Then

Congratulations to Team Centurion for winning the first Annual Battle of the Warriors Competition!! 

Warm up:

500 m row/400 m run

Burgener warm up

15 hang cleans with PVC/15# bar

15 burpees

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.

WOD

10 rounds 

(with a new round starting every 3 minutes)

12 calorie row

12 hang cleans (115/75) (105/65) (95/55)

10 burpees

This is a repeat of the WOD we did on 22 July. Look back in your WOD books and compare your score then to now

September 19th: Tabata Thursday

Warm up:

500 m row/400 m run

15 air squats

15 lunges (total)

15 burpees

Hip and shoulder mobility

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.

WOD:

Tabata: 20 seconds work, 10 seconds rest for 8 rounds per exercise

Row for calories

Air squats

split lunges (jumping lunges, each knee counts as 1rep)

Barbell ground to overhead (75/45) 

Score is lowest round