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

Saturday, May 17th

Warm-up
15 burpee jacks
10 bar swings
10 strict pull-ups
10 medball cleans


WOD

For time:

1000m row

3 rounds:
21 kettlebell swings (53/35)
21 push-ups
21 medball cleans (20/14)

Run 800m

Thursday, May 1st

ADMIN NOTE: Athletes are not allowed in the coaches closet without the permission of a coach. Thanks for your cooperation!

WARM-UP
400m Run
10 Pass Throughs
10 Push-ups
10 Burpees
10 Kettlebell Swings
10 Abmat Sit-ups
10 Air Squats


WOD
Teams of 2 complete the following:
200m Run
Max Reps Push-ups
400m Run
Max Reps Kettlebell Swings (53/35)
800m Run
Max Reps Air Squats
- One person will run while the other works for reps, then switch for each couplet -

Wednesday, April 30th "Interval Helen"

The Face that Launched a Thousand Reps

WARM-UP
400m Run
10 Pass Throughs
10 Push-ups
10 Pull-ups
10 Kettlebell Swings
10 burpees

WOD
20 AMRAP:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Rest 2 min 

Post number of completed (and partial) rounds to whiteboard.
 

Tuesday April 1st: No April Foolin', it's new programming!

Warm up

500 m row/400 m run

10 air squats

10 box jumps

10 burpees

10 pull ups

10 push press with PVC/empty bar

20 double unders

WOD

2 Rounds

40 Double Unders

20 Push Press (115/75) (95/55) (75/45)

30 Box Jump (24″/20″)

40 Double Unders

30 Kettlebell Swings (53/35) (35/25) (25/DB)

20 Burpees

40 Double Unders

Need help with those double unders? Here's some tips from Chris Spealler of CrossFit Park City:

Beginners WOD

Skill Work:  Push Press and Box Jump

2 Rounds

50 Singles

15 Push Press (45/30)

20 Box Jump (24/20)

50 Singles

20 Kettlebell Swings (35/25)

15 Burpees

50 Singles

18 November

Strength:

EMOM for 10 minutes:

3 reps Close Grip Bench Press @70% of 1 Rep Max

-rest 5 minutes-

WOD:

3 rounds for time

25 1 arm kettlebell snatch right arm (1.5/1) (1/25#) (25#/dumbbell)

25 1 arm kettlebell snatch left arm (1.5/1) (1/25#) (25#/dumbbell)

25 push ups

We do not do kettlebell snatch often, please watch this video for tips (YouTube: how to master the Kettlebell Snatch)

Warm up:

500 m row/400 m run

10 pass throughs

10 pull ups

10 burpees

Burgener warm up

10 1 arm kettle bell snatch (light) (5 each arm)

10 push ups

August 29, 2013: Evens and Odds

Attention 0530 class: due to the Grand Prix run Thursday morning, anyone who parks in the lot at Kieschnick gym will not be able to leave the parking lot until after 8 AM. Please plan to park in the barracks lot across the street. 

Friday (8/30) is a training holiday. Classes will be held at 0930 and 1730 ONLY. 

Saturday (8/31) Coach Christy will be holding a WOD at 10 AM

Monday (9/2) class is TBD.

Warmup:

500 m row/400 m run

MOBILITY!!

15 kettlebell swings (light)

15 pull ups 

15 ring dips

WOD:

10 rounds

A new round starts every 3 minutes:

12 calorie row

10 kettlebell swings (70/53) (53/35) (35/25)

10 chest to bar pull-ups (even rounds)

10 ring dips (odd rounds)

For example: 

Round 1: 12 calorie row, 10 KB swings, 10 ring dips

Round 2: 12 calorie row, 10 KB swings 10 chest to bar pull ups

etc.

August 2, 2013 "The face that launched a thousand ships"

Due to the training holiday, classes will only be held at 0930 and 1200.

Warmup

500 m row/400 m run

Pull-ups skill work

Kettlebell skill work

WOD

"Helen"

3 rounds for time:

400 m run

21 kettlebell swings (53/35) (35/25) (25/20# dumbbell)

12 pull-ups



July 30, 2013 Countdown

Centurions, don't forget, starting 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!

Remember to order your t-shirts by the end of the WOD on Saturday!!

Warmup

500 m row/400 m run

15 pass throughs

15 air squats

15 burpees

15 pull-ups

15 toes to bar

15 box jumps

15 (light) kettlebell swings

Rememeber, in order to swing a kettlebell inside, you MUST have a 35+ lb plate under your kettlebell. NO GHOSTRIDING kettlebells!!

WOD

50-40-30-20-10

Kettlebell swings (70/53) (53/35) (35/25)

Box Jumps (30/24) (24/20) (20/12)

14 July 2013 - KBS (Heavy) / Box Jumps (High)

Centurions, Thank you Everyone who came out and participated in HOPE. We had a Great turn out and you all did AMAZING! we had a great time after the wod with all the Good food and Fun times. We will defiantly have to get together more often! 

WOD:

10 rounds for time

10x Kettlebell swings 

10x Box Jumps 

Kettle bell weight 

(2/1.5)(1.5/1)(1/25#)

Box Height 

(30/24")(24/20")(20/18)

Warm Up:

On the White board. 

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) 

Tuesday May 28th

Congrats to all the athletes who competed in the South Central Regionals this weekend. Watching the  community come together was awesome! I know with hard work and dedication we can send some athletes next year and a team! lets do work Centurions! 

Warm up:
10x burpees
10x air squats
10x push ups
1 rope climb 15ft
10x ghd
10x pull ups
10x box jumps
10x pass through
row 750m (write you time down on the white board)

WOD: 
to be done outside 
4rft
25x right arm kb swings (these are one handed kb swings) 
25x double unders.
25x left arm kb swings (these are one handed kn swings)
25x double unders. 


rx 1.5-1pood
** if you cannot do one armed kb swings do regular kb swings
** tuck jumps if you cannot do double unders!!

These are your South Central athletes and teams who will represent our region at the CrossFit Games in California in July. 

Men's individual 

1. Mike McGoldrick

2. Aja Barto 

3. Roy Gamboa

Women's individual 

1. Jenn Jones

2. Cassidy Lance

3. Holly Mata 

Team 

1. CrossFit Dallas Central 

2. Atomic CrossFit 

3. Get Lifted CrossFit