Wednesday 25 February 2015

Wednesday 25 February 2015

 Sorry No 0530 again due to the gym being closed!

 

Don't miss out on getting your very own Centurion CrossFit sweatshirt!!!

 

 

Warm Up

Coaches Choice

 

WOD

Run 1,000 Meters

30 Push Jerks (135/95)

20 Hand Stand Push Ups

 

 

It's the last week to sign up for the CrossFit Open!!

Here is a link to the page to sign up!!

 

 



Thursday May 8th

Warm Up

400m run / 500m row

10 Pass Thrus

10 OHS

15 sec handstand hold

10 Box jumps

Clean grip Burgener Warm up

WOD

3 Rounds

3 Min AMRAP

3 Freestanding Handstand Push ups

6 Hang Power Cleans (135/95)

9 Box Jumps (20)

Rest 1 Min between rounds

Beginner WOD

12 Min AMRAP

3 Handstand Push ups

6 Hang Power Cleans

9 Box Jumps

Handstand Push up

Hang Power Clean

Tuesday, 25 March 2014 - Take a trip down a ladder!

Warm Up:
40 Jumping Jacks
10 Burpees
30 Jumping Jacks
5 Burpees
20 Jumping Jacks

PVC Burgener Warm Up


WOD:

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

Power Cleans 185/135 (Scale to 135/95; 95/65; 75/45 or further)
Hand Stand Pushups (Scale to pike hand stand pushups off a box)

Some Kipping Hand Stand Pushup Videos:

https://www.youtube.com/watch?v=BJUuqvjG3sc

Carl Paoli Part 1

Carl Paoli Part 2

September 30th: Diane

Warm up:

500 m row/400 m run

Burgener warm up with PVC

15 PVC/15# bar squat cleans

15 PVC/15# bar deadlift

5 wall walks

30 second handstand hold

Strength:

Squat Clean

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

(3 position squat clean: high hang squat clean, hang squat clean, full squat clean)

WOD

"Diane"

21-15-9

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

Handstand push ups

Friday September 13th: Lucky you!

Attention Centurions: there will not be a Saturday class this weekend (14 September). Instead all volunteers for the competition should meet at Harker Heights High School at 0900. There will also not be Saturday class on 21 September due to the competition. 

Warm up:

500 m row/400 m run

Burgener Warm up

15 power snatches with PVC/15# bar

10 deadlifts with PVC/15# bar

5 wall walks

2 30 second handstand holds

Strength:

Every minute on the minute (EMOTM) for 10 minutes:

5 power snatch

WOD:

5 sets (with a new set every 5 minutes):

10 deadlifts (365/275) (335/255) (305/205)

Max repetitions Handstand Push ups

Score for the WOD is total HSPU

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)

July 31 2013 Don't forget to bring your ropes!

Centurions, don't forget, starting TOMORROW Thursday, August 1st, Sasha will be teaching a 1930 (7:30 PM) class on Tuesdays and Thursdays!

Also, due to the training holiday on Friday, August 2nd, only 0930 and 1200 classes will be held.

Then on Saturday, August 3rd, we will be hosting 31 Heroes at 10 AM. Visit https://www.facebook.com/events/490232081071362/?ref=3 to RSVP for the event!

Warm-up

500 m row/400 m run

15 pass throughs

15 front squats

15 burpees

15 push ups

15 pull ups

10 back extensions

25 double unders (75 singles)

How I feel when practicing double unders....

Skill Work

Handstand pushups and progressions

WOD

21-15-9

Front Squats (155/105) (135/95) (115/75)

Handstand pushups

50 double unders between rounds



July 25, 2013 Holleyman

Warmup

500 m row/400 m run

10 box jumps

10 burpees

10 pull-ups

10 overhead squats

25 double unders

WOD

"Holleyman"

Photo from crossfit.com

30 rounds for time:

5 wall balls (20/14#)

3 handstand pushups

1 squat clean (225/135) (205/115) (185/95)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

1 Mar 13

Rope Climb Demo

 

 

Muscle Up Progressionn Demo

 



Strength Buy in: Deadlift 3x5 at 80% rest 2 mins between sets

Skill Work: Muscle ups - work on the transition if you are beginning from your knees, from the ground, with bands if you need to scale. Work for 10 mins on this skill. We will see Muscle ups next week so put in the work. Good video above, this is part 3 see part 1&2 for other progression ideas.

WOD: Let's work on some of the skills we have developed this week.
3 RFT
1 x Rope Climb (20ft)
5 x Hand Stand Push Ups - scale as needed with Abmats, also can go chest to the wall if necessary
10 x Deadlift (305/225) Needs to be heavy if you scale. Should be difficult to do touch and go with this weight.

Wod for January 8th

word.

10min AMRAP

200m run

20x abmat sit ups

10x HSPU 

Skill:

immediately after Metcon:

3min of Max Effort Burpees. 

AMRAP= as many rounds as possible

HSPU = hand stand push ups.