Saturday 28 February 2015

Class begins at 1000

 

This is the first Open workout! 

Those of you who are participating in the Open this is your class to get judged at!!

 

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.)
Then
Workout 15.1a

1-rep-max clean and jerk

6-minute time cap

 No break between the workouts!!

 

Also there are still a few Centurion CrossFit sweatshirts available for purchase!

 

 

 

Thursday 31 July

All class times!

Warm up:

500 m row/400 m run

15 leg swings (front to back, side to side, 15 each leg)

Burgener warm up with PVC

10 kip swings

10 toes to bar

WOD:

1-2-3-4-5-6-7-8-9-10

Power Clean (155/105)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

(Sequence is: 1 Power Clean, 10 Toes to Bar, 2 Power Cleans, 9 Toes to bar......)

BEGINNER WOD

AMRAP 12 Minutes

5 Hang Power Cleans

5 Knees to Elbows

Thursday, July 10th

Warm-up
3 rounds NOT for time
5 ring dips
5 pull-ups
10 push press with bar (45/30)
5 T2B

-muscle up progression post warm-up


WOD

25min AMRAP
400m run
5 muscle-ups
10 push press (115/85)
15 toes to bar

Beginner WOD

15min AMRAP
5 pull-up
7 push press
9 toes to bar

Friday, May 16th

Warm-up
10 leg swings (front/side)
15 bar swings
10 box jumps
10 GHDs
4 x 100m sprint

WOD

15-12-9-6-3

Front rack lunge (95/65)
Toes to bar
Box Jumps (24/20)

Saturday 10 May, bring your partner

Warm up

400m run / 500m row

10 Pass thrus

10 PVC deadlifts

10 T2B

10 Baby elephants

10 box jumps

WOD

WITH A PARTNER

Each Person Runs 2×200 meters – Relay Style (one runs, one rests, then the other goes, etc)

50 PARTNER Deadlifts (275/185)

Accumulate 60 Toes to Bar (you can only perform reps when your partner is holding a handstand)

80 Partner Jump Overs (One partner holds top of push-up position and the other jumps over them)

100 Foot Wheel Barrow – Accumulated

10 Partner Jump Rope

Each Person Runs 1 x 200 Meters Carrying a Medball – Relay Style (20/14)

Wednesday, March 5th

Warm-up

400m run/ 500m row

10x kip swings

10x pull-ups

10x push-ups

10x GHD or ab-mat sit ups

Strength

Close grip bench press

45% (5 reps), 55% (5 reps), 65% (5 reps), 75% (max reps), back down

Metcon

For time:

100 toes-to-bar

Start workout and each minute with 10 push-ups

February 26th

Warm Up
400m run/500m row
10 Pass thrus
10 Air squats
10 Pull ups
10 Ab mat sit ups
10 Baby elephants
Samson stretch 10 sec/side

Skill Work
15 minute practice of one of the following goats
Rope climb
Muscle up
HS walk
Paralette HSPU

Metcon
For Time:
50 Toes 2 Bar
50 Ab Mat Sit-ups
50 GHD sit-ups

Jason Khalipa T2B
Coach Glassman on GHDs

Thursday, December 19th

Strentgh 10min EMOM 3 power clean at heavy touch and go WOD 7min AMRAP 7 OHS (135/95) 7 TTB

October 1st: The Government may shut down, but the BOX doesn't!!

Centurions participating in Barbells for Boobs on Saturday, if you haven't already please check CenTex's website (http://www.crossfitcentex.com/) for your heat time. 

Below is a note from CENTEX organizer Stacie Wood reference this weekend's B4B event. Please do all to support their requests to help make the event first class as always. As always, Centurions will linkup at a designated location (Maybe Starbucks in HH or at our box at 0800) and arrive together at about 0830. Hope everyone can still make it. It will be an awesome event!

First of all THANK YOU ALL for joining us to raise funds for Barbells for Boobs! What an amazing job everyone is doing!!
Tour Stop #4 is up to $15,000 in donations at the moment! Can’t wait to find out where it stands after Saturday. 
Just a few things to know for B4B this Saturday:
1) Parking- Schoepf’s has asked (FIRMLY) that there be NO B4B parking in the restaurant parking lot to allow for parking for their other customers. There is plenty of parking at the Bell County Annex building on Muelhouse. This is the street that runs along side Schoepf’s and the annex is just past it. We will have signs also...it will be easy to find.
2) Food- Schoepf’s does sell breakfast and they will sell BBQ outside at lunch along with beer & water.
3) SILENT AUCTION & T-SHIRTS- We will have some great baskets up for auction again this year and event tshirts for sale. Money made from both of these will go straight to Barbells for Boobs. CASH OR CHECK payments will be accepted for these. We may be able to take credit, but did have difficulty when cell reception went out last year, so cash & check are your safest bets!
4) Sign in will begin at 8:00 am, please have your athletes check their heat #/ time and know it for sign in. 
You can check this on our website www.crossfitcentex.com
Any one NOT already in a heat will have a chance to get in one of the remaining heats in a first come, first serve manor Saturday morning. I do recommend that those planning to do so get there early to ensure they get on the list. I don’t foresee running out of time for everyone to go but I can’t make a guarantee. 
See you soon!
Stacie

Warm up:

Repeat 2X:

500 m row/400 m run

15 GHD sit ups

15 wall balls

15 toes to bar

Should we try these next?

WOD:

50-35-20

GHD Sit ups

Wall ball (20/14) (10'/8')

Toes to bar

September 2, 2013: Labor on Labor Day

Warmup:

500 m row/400 m run

15 toes to bar

15 pull ups

Burgener warmup with PVC/15# training bar

15 power snatch with PVC/training bar

Buy-in:

With a partner complete:

100 double unders 

WOD:

20 minute AMRAP with a partner:

60 yard farmer's carry (70/53) (53/35) (35/25)

15 toes to bar

10 kettle bell single arm snatches (per arm, 20 total) (53/35) (35/25)

While one partner works, the other will run 400 m and pick up wherever the partner is when they get back inside. For example A is running 400 m while B completes the 60 yard farmer's carry and 12 of the toes to bar. Partner A will start at rep 13 of the toes to bar while Partner B runs 400 m.

Wednesday August 7, 2013 Bring your ropes!

Warmup:

Run 400 m or row 500 m

10 pass throughs

Shoulder mobility

15 PVC push press

20 double unders

Kelly Starrett Shoulder mobility video

WOD

5 rounds for time:

15 push press (135/95) (115/75) (95/55) 

Bar must be cleaned from the floor 

30 double unders (attempts count, or 90 singles)

15 Toes to Bar

30 double unders (or 90 singles)

July 23, 2013 When I dip, you dip, we dip

Warmup

Row 500 m/ Run 400 m

10 Pass throughs

10 Around the World

10 pull-ups

10 burpees

10 Baby Elephants

10 Wall balls

Skill Work

Overhead squats

WOD

20 Minute AMRAP

15 Overhead Squats (95/65) (75/45) (45/30)

15 Toes to Bar

15 Ring Dips

Don't forget upcoming events:

3 August, 10 AM: 31 Heroes WOD 

Visit https://www.facebook.com/#!/events/490232081071362/ to RSVP and http://www.31heroes.com/the-heroes/ for more information about this WOD.

21 September, 9 AM: Fittest Warrior Competition

Visit http://www.hpfitness.net to register or sign up at the box to volunteer!

Overhead Squats



Strength Work - Overhead Squats 2 reps every min for 10 mins @ 80%

Rest

10 min of Skill Work: Hand Stand Push ups - work for 10 mins on Handstand Holds/Handstands with Abmats/Kipping Handstand Push ups/Headstands/Handstand Walks


Then

WOD: 8 min AMRAP

Overhead Squats (115/75)
Toes to Bar

1,1...2,2...3,3...

Warmup
Row 250m
Pass Throughs
Around the Worlds
spiderman to prayer squat
Band mobility for hamstrings/hips/groin
OHS PVC
1 x Rope climb
10 x TTB