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. 

SQUAT!

November 27th 

Front Squat 
1-1-1-1-1 
squat to your 1 rep max.

-Rest 5-10 minutes-

METCON
12 min AMRAP:

200 m run 
12x Front Squats 

rx: (135/95)
b: (115/75)
c: (95/65)

*Fight for those Prs! check your log books or your Wod apps for your previous weights. 
*after each rep add weight. until you reach your 1 rep max
*200m route is from the side door to the 2nd brown sign on the left side and back. 

***Don't forget that there will be NO CLASS this Saturday (Dec 1) due to the teams competing at the Texas shootout.