Friday August 16th

Warmup:

400 m run/500 m row

15 air squats

15 push ups

15 pull ups

15 burpees

WOD:

Bring all of these! You may need some or all of these for the WOD!

See you tomorrow!

Who has a case of the Mondays?

Centurions the T-shirts and the Mens shorts are in. If you have pre ordered and paid please come buy and pick up your shirt. I do not know how many extra were ordered to Purchase, I will be putting a list up of what we have after. Don't forget if you need supplements order we are taking orders!

I think Coach Andy looks unstoppable. 

Warm up:

On the white board 

Strength:

20min to work to the Heaviest set 3x power cleans with 1x rope climb 15ft  in between. 

*reps are done touch and go
*rest as needed between sets, this is NOT a race. 

Wod:

15min AMRAP

5x HSPU

7x Squat Snatch (95/65)(75/45)(45/30)

9x Box Jumps (24/20)

rx: 95/65

B: 75/45

C: 45/30

*HSPU are done rx when NO ab mat is used. 

Mr Pitt loves Mondays

Tuesday Wod June 25th

Warm up

750m row

10x pass through

10x ohs with pvc

10x back squat with pvc

10x ghd

10x wall balls

10x baby elephants

15sec dead hang from the pull up bar

hip mobility.

Wod

10 rounds for time
10x pull ups
10x box jumps 24/20

One of the Originals......

Warm up:

run 400m 

15x air squats

15x burpees

15x pass through

15x pull ups

15x GHD

partner up and do Junk yard dog 

skill 

15min to establish your 3rep max Over Head Squat

NO RACK 

**Do not start this on your own**

--5min rest--

Wod 

The Original "Annie" 

"Annie"

50-40-30-20-10

Ab mat sit ups

Double unders 

**If you can not do double unders, every attempt at a double under will count.
**Bring your ropes!

Annie was introduced to Greg Glassman and CrossFit in 2004 and became a trainer shortly thereafter at the original CrossFit Santa Cruz. Today she is the co-owner and founder of CrossFit Santa Cruz Central, located just 200 meters down the street from the original CrossFit gym. Annie competed in her first CrossFit games in 2009, as a member of CrossFit Santa Cruz Central’s team. In 2011, she competed at the Games as an individual finishing 9th in the world. She made it to the Games again in 2012, finishing 23rd in the world.For Annie, however, the true joy of CrossFit comes from the community. She views that her success to date is a result of the amazing outpouring of support and love, not just from family and friends, but from CrossFitters all over the world. Though she loves the competition, she loves working with all levels of athletes far more, from the very beginner to the elite. The most important thing for her is to help individuals attain a fitness level that allows them to live life to the fullest, while welcoming them into her family at CrossFit Santa Cruz Central and the CrossFit family as a whole. Annie is also a married mother of two, an avid surfer, and a long time resident of Santa Cruz.

I hear theres a Lady named "Cindy" who likes to "Clean"

Warm up
stretch those hips and shoulders!
10x air squats
10x burpees
run 400m 
10x GHD
10x back ext
10x pull ups

Wod 1

EMOTM for 10minutes

3x Power Cleans

RX 205/135

B: 150/115

C: 135/95

**If you are New, you will do a 5min emotm at a lighter weight. 

rest 5 minutes 

Wod 2

15min Amrap 

3/4 "Cindy"

5x pull ups

10x push ups

15x air squats 

Don't forget to stretch!!

**please put your order in for supplements, shorts, shirts. etc..... 

**July foundations is closed. the next one has not been determined yet. 

Tuesday May 28th

Congrats to all the athletes who competed in the South Central Regionals this weekend. Watching the  community come together was awesome! I know with hard work and dedication we can send some athletes next year and a team! lets do work Centurions! 

Warm up:
10x burpees
10x air squats
10x push ups
1 rope climb 15ft
10x ghd
10x pull ups
10x box jumps
10x pass through
row 750m (write you time down on the white board)

WOD: 
to be done outside 
4rft
25x right arm kb swings (these are one handed kb swings) 
25x double unders.
25x left arm kb swings (these are one handed kn swings)
25x double unders. 


rx 1.5-1pood
** if you cannot do one armed kb swings do regular kb swings
** tuck jumps if you cannot do double unders!!

These are your South Central athletes and teams who will represent our region at the CrossFit Games in California in July. 

Men's individual 

1. Mike McGoldrick

2. Aja Barto 

3. Roy Gamboa

Women's individual 

1. Jenn Jones

2. Cassidy Lance

3. Holly Mata 

Team 

1. CrossFit Dallas Central 

2. Atomic CrossFit 

3. Get Lifted CrossFit 

Monday 20th

Warm Up
row 750m
10x air squats
10x good mornings
10x ghd
10x pull ups
10x toes to bar
1x rope climb

WOD

"Bear"

For time

30x Bear Complex

1 rep = Power Clean

            Front Squat

            Push Press/jerk

            Back Squat

            Push Press/jerk (from back)

RX: 185/115

B: 155/95

C:135/65

Way to Go Centurions, we had a Great turnout with Murph. Congrats to those of you who did it for the first time. Thank you for all of the donations, we raised OVER 400 dollars! Now we can have money when we need equipment repair and other things to purchase. Again thank you for all of your Support! 

CCF-FH staff

May 17th

Warm up
Row 500m
10x burpees
10x air squats
10x thruster with pvc
10x inch worms
20x mountian climbers
1x rope climb

Wod

GET YOUR TEAMS READY!

Teams of 2

10x med ball cleans (20/14)

20x ab mat sit ups

30x Clean and Jerks at (135/95)----"Grace"

40x wall balls (10ft/9ft target) (20/14)

50x Kettle bell Swings (1.5/1pood)

*each person completes all the reps,

*both team members work at the same time. 

*when all the reps are complete then and only then can you both move to the next movement. 

Good Luck to Centurions Trainee/Trainers Wil and Lisa, They will be attending their L1 Certification this weekend... 

GOOD LUCK

May 16th

Congrats to everyone today. You all did awesome, for some of you it was your first 5k/8k. Way to Go! How inspiring you all are! Keep up the amazing work. Also don't forget this weekend we will be doing Hero Wod "Murph" Saturday 0900, and silent auction starting at 0830. 

Warm Up:

row 500m

10x air squats

15x push ups

20x mountain climbers. (10each leg)

15x wall balls

10x air squats

1x rope climb

WOD

 

15min Amrap

5x Burpees

7x Box jumps 24/20

9x Front Squats (cleaned from floor) 

rx 95/65

B: 75/55

C: 65/45

**Don't drop the 10's- If you break a weight you buy it NO EXCEPTIONS!
** Make sure to warm up and cool down
** And yes I know, I wrote the Wod down....

May 14th

Warm up
3x wall walks
15x burpees
15x pull ups
15x wall balls
15x ghd
15x back extensions
1x rope climb

WOD

Great Job with Mondays Run Wod, you all did amazing! keep up the good work!

**This Saturday we will be having our silent auction for the boxes. Wesley has donated his 3 day passes to Regionals as one of the gifts with a box! Come out and support the box. bidding starts at 0830**

Tabata Tuesday

20seconds of work, with 10 seconds of rest, for 8 rounds of the following movements. 

1. Row for calories
2. Box jumps (24/20)
3. SDHP (95/65)
4. wall balls (10ft-9ft) (20/14#)

-You will have 1 minute to move to the next station after your 8th interval.

-All athletes will begin at some station, whether it be rower, wall balls, sdhp or boxes. The wood boxes will be used because they can be "flipped" to the appropriate height... IF you need to scale the SDHP I ask that you go to that movement LAST so that you may strip the bar as needed. 

For more about Tabata check the link TABATA

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. 

It's Spring, You know what that means.......

You are invited to 

CLEAN THE BOX!

 When: Friday April 5th 2013

Where: Centurion CrossFit Fort Hood

Time: 0530-1730

Tomorrow after each class, athletes will clean up after themselves. SERIOUSLY. the gym is getting dirty and its starting to get really gross. We will move equipment to sweep, mop, and organize. everyone who uses the equipment should help clean up. One thing we ask is PLEASE do not clean the pull up rig. we will clean that after 13.5 (the dirty grim helps with grip) So after the Wod tomorrow be prepared to.....

For those of you who are getting judged tomorrow for 13.5 or who are just doing it, here is my advice for you....

Happy Valentines Day

WOD

14min PARTNER AMRAP

• 14x Hang Cleans (115/75)
• 14x SDHP (1.5-1pood)
• 14x OH walking Lunges (45/25)
• 14x Ring Rows
• 14x Double Unders

** each team member must do 7 reps of each movement, once the team completes the 14 reps you can then move to the next movement. 

** If you do not have a partner you will do the wod at 7 reps. 

Happy Valentines Day from your Centurion CrossFit Fort Hood Coaches. 

Early Valentines Treat

Strength

10min to Find 3rm OHS

WOD

It is a surprise. 

Love Coach April. 

xoxo

Bring your Running shoes...

WOD:

20m Amrap

Max Effort Hand Release Push Ups

Run 400m 

**Once you stop/pause/rest on your push ups you're done, you immediately run.
** Keep track of your Push ups.. You want to get as many push ups as possible. so RUN FAST!

RX: chest to ground push ups
Scale:  Knee Push ups. make sure to keep that back straight.

Warm up:
400m run or Row 500m (keep track of your time) 
10x air squats
10x burpee broad jumps
10x box jumps. (work on efficiency) 
10x walking lunges 
10x pass through
roll out and work some hip mobility. 

Don't forget to put your rounds in the comment box below.

The Day After.

Sorry So late Centurions.. Got caught up in the game... Don't know if your team is winning or losing but you better take that aggression out on the barbell.

Warm up:

Run 400m or row (time your run or row)

10x air squats

10x burpee drill

10x pass through

10x deadlift, hang cleans, push jerk with pvc

shoulder and movement mobility. 

Strength

5x5 Back squat
55-60-65-70-75% of 1rm

rest 5-10 minutes. 

WOD:
emotm for 10min 
5x deadlifts
5x hang cleans
5x push jerks

(emotm= every minute on the minute) 

rx 115/75 for all movements
b 75/45
c 45/30

Post Load and Wod time in the comment section below! 

Foundations!

WOW... WOW...WOW... 

What a Awesome turnout we got today at Foundations. Thank you to everyone who came out and We hope we made it Fun and enjoyable. Looking forward to having you all in our classes! We love feedback good and bad feel free to let us know how we did, remember we are here for YOU! 

Great work Future Crossfitters!

Dead lift progression

bar on those shins!

Kristin, I think this is her 7th foundations class. 

How Many Wall Balls?

WOD

50x Wall Balls 10ft/8ft

400m run

50x Wall Balls

400m run

50x Wall Balls 
400m run

RX: 20/14

B:14/12

*400 m mark is from the last step to the stop sign and back. 

Warm Up:

10x broad jumps

10x ohs with pvc

10x push ups

10x pass through 

shoulder and hip mobility.

Get your Ropes ready.

Warm up:
row 500m
10x push ups
10x air squats
10x pass through
10xbox jumps
10x med ball cleans. (focus on form)
10x broad jumps with shoulder rotation in between


18min AMRAP
30x double unders
10x pull ups
5x ground to overhead

RX:  155-115
B:   135-95
C:   115-75

*If you can not yet get your double unders, it is a 4:1 ratio.
**ground to overhead is anyway.. clean and jerk, snatch, bar must touch the ground after every rep for it to count.