Monday 23 February 2015

Don't forget to get your Centurion CrossFit Sweatshirt!! Only a few left(2 LG/1 SM)!!!

 

 

 

23 February 2015

 

Warm Up

Coaches Choice!

 

WOD

AMRAP 25 Minutes

Run 400 Meters

25 Back Squats (155/105)

20 Knees to Elbows

 

 

Also this is the last week to sign up for the CrossFit Open!!

Click here to sign up!

Friday, March 7th

Warm-up 

400m run/ 500m row

10 air squats

duck walks down

karaoke down/back

10 box jumps

10 dead lift with PVC or naked bar

10 back squats with PVC or naked bar

Strength

Back squat

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

Back Squat

Metcon

7min AMRAP

7 deadlift (275/185)

7 box jumps (30/24)

Deadlift

Tuesday February 25th

Warm-up
400m run /  500m row
10 Pass thru w/ PVC
10 OHS w/ PVC
10 Around the world w/ PVC
10 PVC Shoulder press
10 Air Squats
10 Pull ups
10 Ring Dips
Group Muscle Up Progression

Strength
Shoulder Press
5-5-3-Max-3-5-5
55%/5, 65%/5, 75%/3, 85% max reps, then back down

Shoulder Press

Metcon
5 RFT
400m Run
21 Back squat (135/95)
7 Muscle ups

If an athlete cannot perform a muscle-up, the scaling options are 3/1 muscle-up progressions or 3/1 pull ups and ring dips.

Back Squat
This video is somewhat lengthy, but the muscle up is complex
Chris Spealler muscle up efficiency

22 October: Squats and Deadlifts oh my!

Warm up:

500 m row/400 m run

15 air squats

15 back squats with PVC/15# bar

15 deadlifts with PVC/15# bar

15 burpees

15 GHD situps or ab mat situps

Strength:

Every Minute on the Minute for 10 minutes:

3 reps back squat @75% of your 1 Rep Max

-rest 5 minutes-

WOD:

21-15-9

Deadlift (225/155) (205/135) (185/115)

Burpees

GHD situps (scale to abmat)

Monday 14 October: Squat!

Remember Centurions: only 0900 class today!

Warm up:

500 m row/400 m run

then 2 sets:

15 reps Front squat with 45/30# bar

15 reps back squat with 45/30# bar

30 double unders

Strength:

15-20 minutes to find your:

1 Rep Max front squat

1 Rep Max back squat

WOD

10-8-6-4-2 front squat (165/115) (135/95) (115/75)

50-40-30-20-10 double unders

**You will clean the weight from the floor for the WOD.

Monday September 16th: Tomorrow, tomorrow, I love ya, tomorrow....

Warm up:

500 m row/400 m run

15 air squats

15 back squats with PVC/15# bar

15 ab mat sit ups

30 double unders

Strength: 

20 unbroken back squats at around 60% of your 1 Rep Max

You cannot re-rack the bar and should not rest for minutes at a time. 

WOD

"Annie..." again

50-40-30-20-10-20-30-40-50

Ab mat sit ups

Double Unders

September 10, 2013: Squats and Goats

14 September's Saturday class will be canceled in order to allow for rehearsal for the competition on 21 September. Rehearsal will be at 0900 at Harker Heights High School field. If you are volunteering for the competition, park in the high school parking lot and walk down to the field. 

Warm up:

500 m row/400 m run

15 air squats

15 back squats with 15# bar

15 back squats with 30/45# bar

15 deadlifts with 30/45# bar 

15 OHS with PVC/15# bar

Strength: 

20 unbroken back squats at around 60% of your 1 Rep Max

You cannot re-rack the bar and should not rest for minutes at a time. 

15-20 minute Goat work: 

What's your Goat? 

Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups. 

We will give you time one day a week over the next 2 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved!

WOD:

21-15-9

Deadlifts (225/135) (205/115) (185/95)

Overhead Squats (135/95) (115/75) (95/55) 

Remember we have limited barbells. Plan on changing your weights between movements or partner with someone of equal ability. 

Friday September 6th: I don't always squat..

Warm up:

500 m row/400 m run

15 air squats

Burgener Warm up

15 squat cleans with PVC/15# bar

5 wall walks

30 second handstand hold

Strength:

20 unbroken back squats at around 60% of your 1 Rep Max

You cannot re-rack the bar and should not rest for minutes at a time. 

WOD

10-8-6-4-2 squat cleans (185/115) (165/95) (145/75)

2-4-6-8-10 handstand push ups

(10 squat cleans/2 HSPU, 8 squat cleans/4 HSPU, etc)

Tuesday August 13, 2013

Warmup:

400 m run/500 m row

15 air squats

15 PVC back squats

15 ab mat situps

20 double unders

WOD

"Michelle"

For time:

Tabata backsquat to 100 (95/65) (75/45) (55/30)

(20 seconds work, 10 seconds rest, repeated until you hit 100 repetitions of back squats)

into

50-40-30-20-10

Ab mat sit ups

Double unders

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. 

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!