Tuesday, July 8th

Warm-up
3 rounds NOT for time
15 burpees
15 GHD sit-ups (abmat for beginners)
5 box jumps
10 medball cleans



WOD

10 rounds

10 wallballs
10 push-ups
10 box jumps (24/20)


Beginner WOD

7 rounds

7 wallballs
7 push-ups
7 box jumps

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, March 5th

Warm-up

400m run/ 500m row

10x kip swings

10x pull-ups

10x push-ups

10x GHD or ab-mat sit ups

Strength

Close grip bench press

45% (5 reps), 55% (5 reps), 65% (5 reps), 75% (max reps), back down

Metcon

For time:

100 toes-to-bar

Start workout and each minute with 10 push-ups

Monday, March 3rd: Honor a Hero

MURPH

For time:

1 mile run

100 pull-up

200 push-ups

300 squats

1 mile run

(may sub rowing 2k per mile, scale for new athletes 1k per mile)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. It was renamed “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Friday, February 20th

Matt Chan (left), Rich Froning (center), and Jason Khalipa (right)

Today's WOD includes 2 exercises, the handstand and the rope climb, that your average CrossFitter is just really not that good at. Truthfully, most tend to avoid handstands and rope climbs for exactly that reason, but you'll never get good at them until you put in the deliberate practice needed to get better.

Many of you may know that Rich Froning (center) has won the CrossFit Games for the past three years. How many of you know that Rich Froning lost the 2010 CrossFit Games because he couldn't climb a rope efficiently (see video below)? Needless to say, he worked on his rope climb technique and the rest is history...

Rich Froning 2010 Rope Climb Fail

SKILL WORK

10 minutes of handstand walks or handstand practice (watch videos before class)

Handstand Virtuosity Part 1 (13:07)
Handstand Virtuosity Part 2 (8:45)
Handstand Virtuosity Part 3 (5:26)

METCON
4 Rounds for Time:
400m Run
50 Push-ups
5 Rope Climbs

CrossFit Rope Climbing Technique
Navy SEAL Rope Climbing Techniques

October 2nd: GOAT retest day!!

Warm up:

2 times:

400 m run/500 m row

15 push ups

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. 

It's finally October 2nd! 

It's time to re-test yourself and see how much you've improved! Post your GOAT and improvement to the comments!

WOD

15 minute AMRAP 

250 m row

25 push ups

Wednesday September 25:

Warm up:

500 m row/400 m run

Burgener Warm up

15 squat cleans with PVC/15# bar

15 push ups

15 box jumps

Skill Work:

15-20 minutes to work on your GOAT

We will retest goats on October 2nd. Be sure to record your progress!

WOD:

15 minute AMRAP

6 squat cleans (155/105) (135/95) (115/75)

12 push ups

18 box jumps (24/20) (20/18)

September 3, 2013: Back to work!

Warm up

500 m row/400 m run

Burgener warm up

15 power cleans with PVC/15# training bar

15 deadlifts with PVC/15# training bar

15 push-ups

30 double unders

Strength

Power clean 

3-2-1-3-2-1-3-2-1

Heaviest set of 3 (3 rep max)

Heaviest set of 2 (2 rep max)

Heaviest Rep (1 rep max)

You should start the first set at about 75-80% of your PR, then work up by 10% each set to finish at 95-100%.

WOD

12 min AMRAP 

6 deadlifts (275/185)

12 push ups

24 double unders

August 20, 2013: What's like Cindy but isn't Cindy?

Warmup:

Repeat 2x

500 m row/ 400 m run

15 pull ups

15 push ups

15 air squats

Shoulder and hip mobility: Coaches' Choice

WOD

"Chelsea"

Every minute on the minute for 30 minutes:

5 pull ups

10 push ups

15 air squats

Post last round completed within the minute. After you can no longer complete the round within the minute, treat the rest of the time as an AMRAP (as many rounds as possible)

August 1, 2013 You want me to row HOW far?!

First 1930 (7:30 PM) class is TONIGHT with Sasha!

Remember: Friday classes will be 0930 and 1200, only. All other classes are canceled due to the training holiday.

31 Heroes is Saturday at 10 AM.

Foundations is Saturday at 8:30 AM. The class is FULL, so please email centurioncrossfit@gmail.com to find out about the next available Foundations class.

Warmup

500 m row

15 burpees

15 pushups

Burgener Warmup with PVC

15 PVC or 15 lb bar power cleans

25 double unders

Skill Work

Power cleans

WOD

EMOTM (Every Minute on the Minute) for 10min

3x power cleans 95/75

10x push ups

THEN

-rest 5 min-

Row 2000m for time ALL OUT!



Tuesday Wod June 25th

Warm up

750m row

10x pass through

10x ohs with pvc

10x back squat with pvc

10x ghd

10x wall balls

10x baby elephants

15sec dead hang from the pull up bar

hip mobility.

Wod

10 rounds for time
10x pull ups
10x box jumps 24/20