Wednesday 30 July

Class times are 0530, noon and 1730. 

Coach Jackie is available to hold class at 0800 instead of 0900.

Warm Up:

500 m row or 400 m run

10 air squats

10 baby elephants

20 walking lunges (10 each leg)

10 box jumps

10 kettlebell swings

WOD

For time:

20 Front Squats (205/135) (185/115) (155/95)

30 Box Jumps (30′′/24′′)

40 Kettlebell Swings (53/35) (35/25)

50 Wall Ball (20/14) (10'/8' target)

T shirt order form is available online! See a coach to pay for your order!
https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform

Tuesday, March 4th (NO 0530 due to weather, 0900 work call for post)

Warm-up

400m run/ 500m row

10x Around-the-world

10x pass throughs

10x OHS

10x kip swings

5x HSPU

10 sec hold Sampson stretch

Front rack/receiving mobility x 2

Strength

Power clean

2-2-2-2-2-2-2

Power Clean

Metcon

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

Push Jerk (135/95)

Front Squat (135/95)

Push Jerk
Front Squat

February 27th

Warm up
400m run/500m row
Down and back high knees
Down and back butt kickers
Down and back bear crawl
10 wall balls (20/14)
10 Pull ups
10 Thrusters w/ PVC

Strength
Front Squat
5-5-3-Max-3-5-5
55%/5, 65%/5, 75%3 ,85%MAX, then back down

Front Squat
Front Rack Mobility - For those that are struggling with the front rack position

WOD
"Jackie"
For time:
Row 1000m
50 Thrusters (45/30)
30 Pull ups

This is a benchmark WOD, so make sure to write down your time to compare to the last time or for the next time!

****1730 Class will be held at 1600, please plan accordingly!****

Wednesday, December 18th

Warm-up
500m row/ 400m run
10 pass throughs
10 around-the-world
10 push-ups
10 sit-ups
10 air squats

Strength
10 min EMOM
5 front squat @ 70%

WOD
Death by Burpees

Skill work
5 rounds NOT for time
20 ring dips
20 GHD

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.

Thursday October 3rd: Double WOD Thursday

Warm up:

500 m row/400 m run

15 ring dips

15 burpees

15 front squats with PVC/15# bar

WOD 1:

Run 400m x 4

1:1 work:rest ratio

WOD 2:

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

Ring dips

Burpees

Front Squat (135/95) (115/75) (95/55)

Tuesday Sept 17th: A dozen of this, a dozen of that

Warm up

500 m row/400 m run

15 air squats

15 front squats with PVC/15# bar

15 pull ups

15 burpees

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 

12 minute AMRAP:

12 front squats (135/95) (115/75) (95/55)

12 pull ups

12 burpees

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