Tuesday

Push Jerk
3-3-3-1-1-1

Followed with....
AMRAP in 8 min:
4 SDHP (65/45)
8 Thrusters (65/45)
12 Burpees

Monday

One minutes each for score:

Thrusters (95/65)
Rope Climb
Rest 1 minute
Kettlebell Swings
Push-ups
Rest 1 minute
Squats
Pull-ups
Rest 1 minute
Cleans (95/65)
Push Press (95/65)

This can be done in any order to accommodate a large class.

Saturday

For time:
15-13-11
Ground to power cleans (155/105)
Pullups

Have a safe and fun weekend y'all!

Friday, Friday, Friday!!!!!

Who doesn't love a 4-day work week?!?!? Tomorrow's WOD should be FUN!

For time:
100 Double Unders
100 Med Ball Cleans into Wall Balls (20/14)
100 Double Unders

REMEMBER, we have a Pose Running Cert coming up! June 19-20...learn how to run more efficiently. Read the below post for more info!

Pose Running Clinic and Certification

Just a reminder about the upcoming CrossFit Running Certification and Pose Running Seminar hosted by Centurion CrossFit Fort Hood.

One Day Seminar: Open to everyone. You will learn the Pose Method as taught by Dr. Nicholas Romanov. Cost for one day option is $295.

Two-Day Certification: Must be CrossFit Level 1 Certified. This is a CrossFit Running Certification. Cost is $595.

To find out more about the Pose Method and Dr. Romanov, check out http://www.posetech.com/.

If you'd like more information you may also email Victoria Wolford at:
victoria.wolford@us.army.mil

Thursday

Nice work on Fancy Nancy. I hope everyone is "enjoying" our programming.....

Here's another weird one...blame Donny!

1 1/4 Squat
5-5-5-5-5

I suggest YouTubing this one. Basically it's a back squat, going to full depth then standing with a muted (or closed) hip and dropping back down to full depth.

Followed with Tabata:
Med Ball Cleans
Sit ups
Box Jumps

Wednesday

"Fancy Nancy"
5 rounds:
400m Run
10 OHS (95/65)
8 Toes to bar