Saturday....... CrossFit for HOPE

This Saturday July 13th Centurion CrossFit Fort Hood will be hosting CrossFit for HOPE. 

"Hope for Cures"

3 rounds for time of 

Burpees

Power snatch 75/55

Box jumps

Thrusters 75/55

Chest to Bar Pull Ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of the five stations after a minute. This is a five minute round from which a one minute break is allowed before repeating. The clock does not reset or stop between exercises. on the call of "rotate" the athletes must move to next station immediately for a good score. One point is given for each rep. 

To read more about CrossFit for HOPE check out the link at CROSSFIT FOR HOPE You can also donate directly from the main site. 

Check out the video. 

CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children's illnesses. Through the efforts of our affiliates and, ultimately, you, the CrossFit community can be a driving force in the fight against children's cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility.

Monday May 13th

The Wods will not be posted this week. Only pictures of motivation and MAYBE hints, we will see how the week goes. 

GOOD LUCK

Warm up:

15x wall balls

15x inch worms (baby elephants)

15x box jumps

15x burpees

20x walking lunges with plate overhead 45/25

50x double unders if you can't do double unders you will do Lateral jumps. 

WOD:

Don't be that Guy. 

May 1

Happy May Centurions

Warm up:

Basic on white board... 

YOU NEED TO WARM UP FOR THIS ONE! 

Skill:

Press-push press-push jerk

work Technique this is not for time.

4 rounds (naked bar)

3x press

3x push press

3x push jerk

Wod

21-18-15-12-9-6-3-6-9-12-15-18-21

Shoulder to Overhead

Toes to bar. (95/65)

**please remember we do not have open gym during class times. 

**If you need help with a movement, let your coach know. 

Saturday 24th 2012

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

3 rounds 
5min per round
1min rest between rounds. = 17minutes of work

Wall-ball: 
20/14 pound ball, 10 ft target. same height for men and women (reps)

Sumo dead lift high-pull: 
75/55 pounds  (reps)

Box Jump:
20" box jump. Same height for men and women (reps)

Push-press: 
75/55 pounds (reps)

Row: 
calories (reps) each calorie is a rep so PULL.!

The clock DOES NOT reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


*It does not matter what station you begin at. We will try and get as many people as we can in a lane.  We will have a Men's and women's rx lane and a men's and women's scaled lane.
*You will be partnered up and your partner will help you keep count.
*still not sure. check out YouTube they have some pretty cool videos on there for FGB

***Don't forget Foundations class tomorrow from 0830-10am***