Tuesday, 30 Jun 2015

Gym will be closed this Friday through Monday for 4th Of July.

Today's wod:

​Black and Blue

​5 rounds of

​10 Power Cleans (155/105)

​10 Burpees

Monday, 29 June 2015

Ultimate Warrior

​21-15-9

​Thrusters (135, 95#)

​Bar Muscle-ups

Saturday 27 June, 2015

This will be Coach Nick's Farewell WOD! Come out and WOD with him.  Thank you Coach Nick for all your hard work and dedication to Centurion! 

WARM UP and WOD are COACHES CHOICE today!  It's sure to be a good one!!!!

Friday 26 June, 2015

***Don't forget Coach Nick's farewell WOD will be this Saturday (27 June)!  Come out and WOD with him!***

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor

Lunge length of floor

WOD
30 Burpees over the Bar
400m Run
15 Power Snatch (115, 80#)
800m Run
15 Power Snatch (115, 80#)
400m Run
30 Burpees over the Bar

Thursday 25 June, 2015

Normal Class Schedule will resume today!

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor

Lunge length of floor


WOD:

Teams of 2
AMRAP 20:
15 Wall Ball (20, 14#)
15 Box Jumps (24, 20")
15 Calorie Row
Full Round Then Switch

Wednesday 24 June, 2015

***The Gym will be closed 22-24 June due to Combative Tournament***

Recommended WOD

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor

Lunge length of floor

 

WOD

 

Weightlifting Wednesday

 

Deadlift

Work up to a heavy single

-then-                       

OTM x 12

Odd: 30 Double Unders

Even: 5 Deadlifts

 

Tuesday 23 June 2015

***The Gym will be closed 22-24 June due to Combative Tournament***

Recommended WOD

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor

Lunge length of floor

 

WOD

 

EMOM for as long as possible...

7 Thrusters (75, 55#)

7 Pull-ups

7 Burpees

Monday 06.22.15

***The Gym will be closed 22-24 June due to Combative Tournament***

Recommended WOD

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor

Lunge length of floor

WOD:

3 rounds of:

15 Overhead Squats (135, 95#)

30 Abmat Sit-ups

45 Kettlebell Swings (53, 35#)

Saturday, 20 June 2015

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor
Lunge length of floor

WOD
"Ninja Gaiden"
Teams of 3-
AMRAP 25:
10 Rope Climbs 15 ft
30 Thrusters 135/95 lbs
50 Power Cleans 135/95 lbs
- Two partners work while other runs 400m and then switch.

Friday, 19 June 2015

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor
Lunge length of floor

WOD
"Frogger"
21-15-9
Deadlifts 275/185 lbs
Box Jumps 30/24 inches

Thursday, 18 June 2015

No 1200 class today.

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor
Lunge length of floor

WOD
"Schlitz"
4 Rounds for time:
400m Run
4 Muscle Ups
40 Double Unders

Wednesday, 17 June 2015

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor
Lunge length of floor

WOD
Weightlifting Wednesday
Back Squat
- Work up to a heavy single

On the Minute x 15
Min 1: 7 Back squats (athlete chooses weight)
Min 2: 14 Push ups
Min 3: 21 Sit ups

Tuesday, 16 June 2015

No 0530 Class.

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor
Lunge length of floor

WOD:
"Earthworm Jim"
For Time:
30-20-10
Power Snatch 95/65 lbs
Calorie Row

Monday, 15 June 2015

Warm Up:

400m run/ 500m row
15 PVC Pass-throughs
15 PVC Overhead squats
15 Pushups
15 Situps
15 GHD Hip Extensions
Inch worm length of floor
Lunge length of floor

WOD:

"Harley Love"
6 Rounds for Time:
13 Thrusters 95/65 lbs
14 Pullups

Saturday 06.13.15

                                   On the Minute x 12

                                                5 Deadlifts (60%) + 30 Double Unders

                                                Push-ups

                                                3 Max Effort Sets

                                                Ca$hout

                                                4 rounds of:

                                                15 Abmat Sit-ups

                                                15 Hip Extensions 

Friday 06.12.15

-NO formal classes on Friday. Gym will be open from 0900-1300. Also, NO foundations class on Saturday due to limited coach availability. There will be the normal WOD at 1000 on Saturday. -

Goat Day

 OTM x 20:

 Odd: Goat 1

 Even: Goat 2

*Your goat in CrossFit is a movement that you are weak in or that you would rather avoid when you see it in a WOD. Pick two. Examples include, but are not limited to, handstand push-ups, kipping pull-ups, double unders, over head squat, squat snatch, sit-ups, box jumps, kettle bell swings, wall balls...

Thursday 06.11.15

 Escape from Wonderland

 3 rounds of:

 75 Double Unders

 50 Air Squats

 25 Calorie Row

Wednesday 06.10.15

Start right away with your warm-up and mobility, focusing on your shoulders.  

Lynne

 5 rounds of:

 Max Reps Body Weight Bench Press

 Max Reps Pull-ups

              -Rest as needed between rounds-

https://www.youtube.com/watch?v=ifOBltCCRZw

Tuesday 06.09.15

 Macho Man

 EMOM
for as long as possible:

 3 Power Cleans (185, 135#)

                  +

 3 Front Squats

                  +

 3 Jerks           

           * If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Monday 06.08.15

Monday 06.08.15                                   

 Ham Sandwich

                                              

  50 Wall Balls (20, 14#)

  25 Deadlifts (225, 155#)

  50 Wall Balls (20, 14#)

  *EMOM 5 Burpees*

Saturday 06.06.15

WARM UP

Coaches Choice

D-Day                                                  

Teams of 3:
100 Calorie Row - each athlete must row at least 15 calories
100 Box Jump Overs (24, 20")
100 Thrusters (95, 65#)
100 Toes to Bar
100 Thrusters (95, 65#)
100 Box Jump Overs (24, 20")
100 Calorie Row - each athlete must row at least 15 calories

Friday 06.05.15

Warm Up 

500 m row 

PVC pass throughs 

PVC around the world 

butt kicks (down and back) 

high knees (down and back) 

10 Kip swings 

15 Air Squats 

Hurricane

3 rounds of:

800m Run

21 Power Cleans (155, 105#)

Thursday 06.04.15

Warm Up 

500 m row 

PVC pass throughs 

PVC around the world 

butt kicks (down and back) 

high knees (down and back) 

10 Kip swings 

15 Air Squats 

10 Burpees

The River Styx

1000m Row

-then-

21-15-9

Kettlebell Swings (70, 53#)

Burpees

Wednesday 06.03.15

Warm Up 

500 m row 

PVC pass throughs 

PVC around the world 

butt kicks (down and back) 

high knees (down and back) 

10 Kip swings 

15 Air Squats 

10 Burpees

Weightlifting Wednesday

Strict Press
3x3
Push Press
3x3
Ca$hout
20 Turkish Get-ups

Tuesday 06.02.15

****There will be no noon classes for the week due to limited Coach availability******** 




Warm Up
500 m row
PVC pass throughs
PVC around the world
butt kicks (down and back)
high knees (down and back)
10 Kip swings
15 Air Squats
10 Burpees

Heartbreak Kid
3 rounds 
10 Front Squats (185, 135#)
20 Chest to Bar Pull-ups
50 Double Unders