Its a Celebration.

Happy 1 year with CrossFit Anniversary Monica Lopez, You have grown so much as a athlete, Keep up the good work. You have and will go Far. 

Congrats on your 1 year.!!!

-Centurion Coaches

on your special day why not celebrate with some Clean and Jerks...

 

Warm Up

run 500m 

clean and jerks with pvc 

squats. 

push press with pvc

stretch as needed

EMOTM for 10min

5 Clean and Jerks

work a weight you can stay efficient at. Try not to scale.

DO NOT go Heavy!!! 

rest 10minutes then 

Lindsey V. 

Grace

30x Clean and Jerks for time. 

135/95

b:115/75

c: 95/55

I think Monica and Lindsey have their stance down! 

May 9th Wod.

Awesome work everyone. This week has been crazy right, back squats, pull ups, kettle bells, oh my. well we are almost done with the week. Friday we have something special planned. 

Also Next week I will not be posting the WOD but giving hints instead. I will only tell you if you need to bring jump ropes, tape, lifting shoes, etc. YOU HAVE BEEN FOREWARNED. 

Warm Up
row 1000m (not a sprint keep a steady pace, work on breathing and technique)
1x rope climb 15ft
15x wall balls
25x burpees

it is almost time!!! 

Wod
5 rounds for time
200m sprint orange line to the fire hydrant, so down and back down and back 
20x hand release push ups.