Saturday....... CrossFit for HOPE

This Saturday July 13th Centurion CrossFit Fort Hood will be hosting CrossFit for HOPE. 

"Hope for Cures"

3 rounds for time of 

Burpees

Power snatch 75/55

Box jumps

Thrusters 75/55

Chest to Bar Pull Ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of the five stations after a minute. This is a five minute round from which a one minute break is allowed before repeating. The clock does not reset or stop between exercises. on the call of "rotate" the athletes must move to next station immediately for a good score. One point is given for each rep. 

To read more about CrossFit for HOPE check out the link at CROSSFIT FOR HOPE You can also donate directly from the main site. 

Check out the video. 

CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children's illnesses. Through the efforts of our affiliates and, ultimately, you, the CrossFit community can be a driving force in the fight against children's cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility.

A case of the Mondays.

Centurions, here we go a start to a new week.

warm up
1x rope climb
run 200m forward
run 200m backward
10x air squats
10x thrusters with pvc
10x pull ups
10x ghd
hip and shoulder mobility

Wod 

20min AMRAP

10x push press 

15x kbs 

20x ab mat sit ups. 

rx: (95/75)
b: (75/55)
c: (45/30)

kb: (1.5/1pood)
b: (1pd-25)
c: (25/10#metal plate) 

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 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**