Thursday, 1 November 2018

Warm up:
5:00 of foam rolling then :40 of each (each side as needed) for couch stretch, child's pose then 10 cow/cat then hip mobility work

Strength:  10:00 EMOM of 4 strict presses at 75% of 1RM

WOD:
7:00 AMRAP of 50 double unders and 10 Overhead Squats (135/95)

Wednesday, 31 October 2018

Warm up: 5 rolls of the warm up die
Strength:  12:00 to build to 3RM for the back squat
WOD:
15-12-9
Sumo Deadlift High Pull (135/95)
Chest to Bar pull-ups

Tuesday, 30 October 2018

Warm up:
2 rounds not for time of 10 kipping swings, 10 GHD hip extensions, 10 knees to elbows, 10 GHD sit ups
Strength:  12:00 to build to a 5RM of hand power cleans
WOD:
7RFT of 200m run, 5 burpees, 10 KBS (70/53)

Monday, 29 October 2018

Warm up:  10 PVC PT/ATW then 3 rounds (not for time) of 50 single unders, 10 GHD sit ups, 10 push ups, 10 air squats, 10 kipping swings

Strength:  Deadlift 3@80%, 3@84%, 3@88%, 3@92%
Ringrow: 4 sets of 12

WOD
15:00 AMRAP
50 Double unders
15 box jump overs (24/20)
5 HSPU

Friday October 26, 2018

Warm-up:
Coaches Choice

WOD: For Time

1Back Squat 135/95
10 Burpees
2 Back Squats 135/95
9 Burpees
3 Back Squats 135/95
8 Burpees
4 Back Squats 135/95
7 Burpees
5 Back Squats 135/95
6 Burpees
6 Back Squats 135/95
5 Burpees
7 Back Squats 135/95
4 Burpees
8 Back Squats 135/95
3 Burpees
9 Back Squats 135/95
2 Burpees
10 Back Squats 135/95
1 Burpee 

Thursday October 25, 2018

Warm -up
Burgener Skill Transfer x3

3 OHS
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance

OHS is a warm-up exercise. Increase loads as you move through the exercises, working up in weight, if possible through the 3 rounds.

WOD:
50 Reps for time:

50 Power Snatches, 135/95
Focus on good technique no press outs; press outs will result in a no rep! Maintain proper bar path to create efficient barbell cycling.

This upcoming weekend

Hope everyone is doing great!  Things with Centurion CrossFit Fort Hood are going well and we are looking forward to closing out this year strong and having an even better 2019, in a new location...more to follow on that as we find move in dates and what not.  This Saturday we will be doing the foundations class instead of the first weekend in November.  With coach availability and the weekend after being a four day weekend I decided this weekend would be our best bet before December.  If this does not work out for people and they do not want to wait until December please contact me through the Centurion CrossFit email and I will see what we can work out.  The foundations class will start at the normal 0830 and should be finished some time around 1000.  Following that we will be setting up for and conducting Barbells for Boobs fundraiser.  Unfortunately we do not have shirts but we will definitely work on that for next year.  This year we will just throw around some barbells and enjoy each others company.  Hopefully someone(s) will make the board for new fastest times for Grace.  You can scale as needed or if you want to try heavy Grace you are more than welcome to give that a go as well.  Anyone is able to join in on the fun and we will have a jar or something to take donations that we will send to the Barbells for Boobs foundation and as always, if you want to donate to the gym we can do that as well.  Look forward to seeing you on Saturday!