Something a little bit different.

Warm Up:
Burgener Warm Up!!
10x air squats
10x toes to bar
10x dips off the ghd machine
10x box jumps
stretch stretch stretch

Skill

10 minutes 

3 position snatch 

From the floor......then above the knee......then high hang

*work technique to heavy set*

3 position snatch information. 

Wod 

10-8-6-4-2 Muscle ups

50-40-30-20-10 wall balls (20/14)

**IF you cannot do muscle ups this will be your wod 

25-20-25-20-5 pull ups

50-40-30-20-10 wall balls (20/14)

TGIF.!

Centurions, This Saturday June 29 our very own Nooner Roger Miranda will be holding a Mobility clinic! He will go over theory, why we should mobilize, the importance of it, etc! Learn how to stretch, smash, roll and get your body ready for Wods. This is going to be a excellent clinic to attend. it is always important to mobilize your body.

When: Saturday June 29th
Where Centurion CrossFit Ft. Hood
Time: 0830-10am 


Friday June 28th Wod.
Warm up
Junk Yard dog!!!
1x rope climb, (yes ROPE CLIMB)
10x tuck jumps
10x Chest to Bar pull ups
baby elephants (length of the floor space)
Row 750m

Wod 

12min amrap

15x Lunge steps with 95/75 bar in the Front rack position

15x burpees

"Active recovery. Kind of"

Warm Up
Did you all pick a song?
10x air squats
10x ohs
10x pass through
10x ghd
10x sdhp with pvc
10x heel to hand ground stretches (5 each leg)

where are my "Nooners" at! 

Skill

20minutes to go as heavy as possible 

1x Power clean then 1x squat clean

(Touch and Go) 

You do one power clean then immediately do one squat clean

Wod

500m x 8

1:1 work to rest ratio. 

Active recovery day. Take care of those hands! 

Wednesday 6/26 wod.

Centurions, how are the hands? 

Warm up
to be done as a group
baby elephants, length of the floor space
high knees down
butt kicks back
10x air squats
the following movements should be done with pvc
10x front squats
10x power cleans
10x ohs
10x snatch balance

Wod

20-15-10-15-20

Front Squats (no rack)

Hand release push ups

rx 135/95
b 115/75
c 95/65

*0530 will do the 10 rds for time the rest of the classes did today. I made a mistake and mixed up the wods, apologies.

Tuesday Wod June 25th

Warm up

750m row

10x pass through

10x ohs with pvc

10x back squat with pvc

10x ghd

10x wall balls

10x baby elephants

15sec dead hang from the pull up bar

hip mobility.

Wod

10 rounds for time
10x pull ups
10x box jumps 24/20

snatch....balance......double unders

Warm up to be done as a group
-Burgener Warm Up
-These movements should be used with PVC
   10x pass through
   10x ohs
   10x back squat
10x pull ups
10x ghd

Skill

you have 20minutes to find a Heavy Snatch Balance

use the rack.

(Snatch Balance)

Wod

3 rounds for time

10x ohs (no rack)

50x double unders

rx: 135/95

B: 115/75

C: 95/55

1. be sure to watch the video that covers the snatch balance
2. if you need to put a order in for supplements, please do so
3. don't forget your ropes

Cleans... Cleans... and toes to bar.

Warm up

Burgener Warm up

10x pass through

10x ohs

10x front squats with pvc

10x burpees

10x wall balls 

run 400m

Strength

Power Clean

1-1-1-1-1

You are going for your 1RM. rest between each set. add weight each time. 

Wod

7min Amrap:

7x Hang Power Cleans 

7x toes to bar

rx 115/75
b 75/45
C 45/30

**Don't forget to put your order in for Supplements! 
**The T-Shirts and Shorts should be here the weekend of the 4th. 
**Thank you for your continued support. You are what makes out box AWESOME!!