Monday, April 28th "Hooyah, Master Chief!"

WARM-UP

400M Run/500m row

10 Pass Throughs

10 Air Squats

10 Pull-ups

10 Push-ups

10 Burpees
Baby Elephants (down and back)

WOD

"G.I. Jane" (Click for video)

100 Burpee Pull-ups for time

Perform a burpee underneath a pull-up bar roughly 1 foot higher than your tallest reach. Upon standing from the prone position immediately jump and grab the bar with both hands and complete a pull-up. The movement finishes when the athlete has their chin above the height of the bar. You may use the momentum of the jump to assist in the pull-up, or you can perform the pull-up from a dead hang position.

Scaling options: 75, 50, 25 reps

Tuesday, December 17th

Warm-up

400m run/ 500m row
10 pass throughs
10 around-the-world
Burgener Warm-up with PVC for Power Snatch
10 baby elephants
10 burpees

WOD

13.1

17 min AMRAP

40 burpees (to 6" target)

30 snatches (75/45)

30 burpees

30 snatches (135/75)

20 burpees

30 snatches (165/100)

10 burpees

AMRAP snatches (210/120)

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 21 October: Cleaning countdown

Warm-up

500 m row / 400 m run

10 Walking Lunges

10 GHD or Ab-Mat Situps

10 burpees

10 pass throughs

Burgner Warmup

10 Power clean

Strength:

1-1-1-1-1-1-1-1

Squat Clean

Chad Vaughn gives some squat clean tips

WOD

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

Hang power clean (155/115) (135/95) (115/75)

Burpees

Monday September 23rd: Now and Then

Congratulations to Team Centurion for winning the first Annual Battle of the Warriors Competition!! 

Warm up:

500 m row/400 m run

Burgener warm up

15 hang cleans with PVC/15# bar

15 burpees

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 rounds 

(with a new round starting every 3 minutes)

12 calorie row

12 hang cleans (115/75) (105/65) (95/55)

10 burpees

This is a repeat of the WOD we did on 22 July. Look back in your WOD books and compare your score then to now

August 30, 2013: Happy Friday!

Class schedule for Friday 30 August: 0930 and 1730 ONLY. 

Class for 31 August: 1000 

Class for 2 September: 0930 ONLY

Have a FUN and SAFE Labor Day weekend, Centurions!!

Warm Up:

500 m row/400 m run

Burgener Warm up with PVC

15 Power snatch with PVC/15# bar

15 Front squat with PVC/15# bar

15 Push press with PVC/15# bar

15 burpees

Strength:

Every Minute on The Minute (EMOTM) for 10 minutes:

5 reps Power Snatch

Goal is to do all 10 rounds with 5 unbroken reps at an efficient weight

Power snatch efficiency video

WOD:

21-15-9

Front Squat (115/75) (95/55) (75/35)

Burpee

Push press (115/75) (95/55) (75/35)

TGIF.!

Centurions, This Saturday June 29 our very own Nooner Roger Miranda will be holding a Mobility clinic! He will go over theory, why we should mobilize, the importance of it, etc! Learn how to stretch, smash, roll and get your body ready for Wods. This is going to be a excellent clinic to attend. it is always important to mobilize your body.

When: Saturday June 29th
Where Centurion CrossFit Ft. Hood
Time: 0830-10am 


Friday June 28th Wod.
Warm up
Junk Yard dog!!!
1x rope climb, (yes ROPE CLIMB)
10x tuck jumps
10x Chest to Bar pull ups
baby elephants (length of the floor space)
Row 750m

Wod 

12min amrap

15x Lunge steps with 95/75 bar in the Front rack position

15x burpees

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 7th Wod.

it's true

****THE CROSSFIT JOURNAL IS OFFERING A FREE MEMBERSHIP FOR A YEAR! GET YOUR KNOWLEDGE ON. GREAT FOR VIDEOS, ARTICLES, EDUCATION, ETC... 

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Warm Up:
row 500m
lateral jumps
air squats
push ups

SKILL
5-10min to work on Double unders

WOD
100x Burpees with 6inch jump...
100x double unders

**the 6 inch jump DOES NOT have to be exactly, use the pull up rig, rings, or door frame for a target. 
** 400 singles if you can not do double unders. NO SHAMING!


Cool Down
Stretch! 

Happy Hump Day.

Congrats on the awesome effort with Tabatas. Don't forget the Picnic on Saturday at Bronco Youth!

Now lets get real........

Skill:
5-10min Wall walks. nose to wall. hold for 10sec each. *don't just fall off the wall!!

Wod 1

If it is NOT raining outside the WOD is 

16min AMRAP

200m SPRINT (orange line to the fire hydrant and back) 

15x Kettle bell swings (2pd/1.5)

WOD 2

If it IS raining outside the WOD is

16min AMRAP

30x ab mat situps

20x Double unders or Tuck jumps 

10x burpee pull ups

**There is NO choice! Coaches will decide which WOD class will do. 

Click here for Kettle Bell standards.

Click here for Tuck Jump standards

click here for Burpee Pull up