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. 

CrossFit Open 2013

Centurions, 
The CrossFit Open 2013 is in the books and under your belt. First thing is first. What a honor it was to see everyone push through some really hard wods. 

13.1 Burpees/snatches 

13.2 10min amrap, press, deadliest, box jumps

13.3 Karen, double unders, muscle ups

13.4 Clean and Jerks, toes to bar

13.5 Thrusters and Chest to bar pull ups

To say you all gave all and left all, is a understatement. We witnessed PRs, first heavy snatches, first chest to bar pull-ups, first 9ft wall balls, the list goes on and on. You all proved to yourself that nothing in CrossFit is impossible. NOTHING.
The Centurion Coaches are very proud of each and everyone of you. We appreciate everyone who came out, to motivate, athletes, They bled, sweat, cried, and jumped for joy with each other. For all of you who completed the wods in Class on Fridays. WAY TO GO!! CrossFit is not only a community it is a family and we are a strong family. 

Now that the Open is over and Regionals are right around the corner, 
South Central Regional

Freeman Coliseum

3201 East Houston St.

San Antonio, Texas 78219  
it's time to get ready for next year. Set some goals, log your progress, work those goats, and lets get ready to Kick some wod butt. 3...2...1..GO!

Congrats Centurions its OVER lets celebrate!!

Your Centurion CrossFit Fort Hood trainers. 

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.