February 1, 2019

Warm -Up
Coach B's Classic Warm Up Part Deux

40ft Bear Crawl
40ft Crab Walk
40ft Walking Lunges
25 Jumping Jacks
25 Sit -Ups
25 Air Squats
25 HR Push -Ups

For Time:

400m Run
40 Deadlifts 275
40 Box Jumps 24''
40 Push Press 115
400m Run

Scale weight as needed!!

January 31, 2019

Recovery (Mobility 17.5)
Childs Pose
Lizard Left Side
Pigeon Left Side
Lizard Right Side
Pigeon Right Side
Saddle Archer Stretch

Hold pose for two minutes per side

Wod: 2 Rounds of the following:
Wall Ball 20/14, 1min max WB
Rest 1min
GHD Sit-Up, 1min max GHD
Rest 1min
Thruster, 95/65 1min max Thruster
Rest 1min

Buyout
4x8 Bent Over Rows
4x8 Good Mornings

Pick Load

January 30,2019

Accessory Work: 15 mins

4 Sets
5-8 Strict Pull- Ups w/:03 pause at the bottom
:30 Ring Plank
:20 L-Sit
Rest as needed
To Scale L- Sit utilize (Box)

AMRAP 15 Mins

200 m Run
30 KB Snatches 53/35
45 Double Under

Warm-Up x2
100 Singles Under
15 WB
10 PVC Sots Press
10 HR Push- Ups

Athletes the time has come for Centurion Crossfit to relocate back to Kieschnick Gym. In order for this move to be a success were going to need help from all available members. Anyone available to assist with the move please meet Coach David on Friday at our current training location @ 1515. Once again we appreciate your patience and assistance, we thank you in advance for assisting with the relocation.
  

January 29, 2019

Warm- Up x2
20 Russian KB Swings
20 Reverse KB Lunge 10 each leg
20 PVC OH Squats
1 Lap Burpee Broad Jump

For Time:
150 Goblet Squats 70/53

Each time you break up your Goblet Squats complete 1 full round of Cindy:

5 Pull- Ups
10 Push-Ups
15 Air Squats

January 28, 2019

Warm -Up: Active C&J Warm -Up
1. 3 x Shrug (clean/hook grip)
2. 3 x Dip- triple extension - shrug
3. 3 x Dip- triple extension- shrug- high elbows
4. 3 x Muscle clean
5. 3 x Front squat 3 sec hold
6. 1 x 2'' drop, 4'' drop 6'' drop w/pvc in front rack position, 3 sec hold
7. 3 x Push- Press
8. 3 x Push- Jerk
9. 3 x Split- Jerk
10. 3 x Hang Power Clean & Push - Press
11. 3 x Hang Clean & Push- Jerk
12. 3 x Squat Clean & Split- Jerk

Strength/Skill

Every 1:30 for 10:30
1 High Hang Squat Clean + Hang Squat Clean + Squat Clean @ 60% 1RM

WOD:

21-15-9
Power Clean 135/95
Handstand Push-ups

Saturday, 26 January, 2019

Warm Up:

15 PVC PT
15 PVC ATW

5 Minute AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats
10 Box Jumps

Skill Work:

AMReps 10 mins: Muscle-ups

*If you don't have Muscle-ups use this time to work on technique

Partner WOD:

Horton

9 rounds for time of: 9 Bar Muscle-ups 11 Clean & Jerks, 155/105 lbs Buddy Carry, 50 yd Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and farmer carry 53/35 lbs. Muscle-Up scale is 2 C2B Pull-ups+1Ring Dip. U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

Friday, 25 January, 2019

Happy Friday Everyone!

Warm Up:

6 Min AMRAP

20 DU/ 40 SU
5 Burpees
15 Butterfly Sit Ups
20 PVC PT

5:00 of stretching and/or foam rolling

WOD:

For time: 10 Thrusters, 95/65 lbs 15 Burpee (Bar Facing)s 20 Thrusters, 95/65 lbs 25 Burpee (Bar Facing)s 30 Thrusters, 95/65 lbs 35 Burpee (Bar Facing)s