Tuesday, February 18th

All classes back to normal schedule!!

STRENGTH

Clean & Jerk

1-1-1-1-1-1-1 (Increasing weight each set)

Natalie Burgener Coaches the Clean & Jerk

METCON

For Time:

2k Row (max effort)

Quick Rowing Tips with Jason Khalipa

Skill Work

Spend 15 minutes practicing your Rope Climbs

Rope Climbing Tips from Jason Khalipa

Monday, December 23rd

WARM-UP

400m rum

Samson Stretch (30 sec each side)

10 push ups

10 pull ups

10 air squats (hold for 3 sec at the bottom)

500m row

METCON

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

On a continuously running clock, complete the exercises one directly after the other. Score is the total time.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

ROAD WOD (For those Centurions who are on leave but still want to forge elite fitness!)

For Time: 

Run 800m 

100 Air Squats 

Run 800m

Mobility

For those traveling this week:

Mobility Travel Tips 1

Mobility Travel Tips 2

Stay Supple!!

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

Thursday September 12: Rows and Rows....

Reminder: no Saturday class this weekend (14 September). All competition volunteers please plan to meet at 0900 at Harker Heights High School for the competition rehearsal. 

There will be no Saturday class on Saturday 21 September. Please come volunteer and support the box and your fellow athletes participating in the competition.

Warm up:

500 m row/400 m run

15 air squats

15 push press with PVC

15 push jerks with PVC

15 split jerks with PVC

WOD

5k row all out

Hey, at least it isn't a 21K row-- YET!

Strength:

5 minutes to find your 1 rep max of Split Jerk

Thursday Sept. 5: What else does T Rex hate?

Warm up:

500 m row/400 m run

Shoulder mobility

15 bench press with 45/30# bar

15 air squats

15 burpees

Strength:

Close grip bench press

3-3-3-3-3-3-3

WOD

2 rounds for time:

500 m row

25 burpees

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 23, 2013: Double WOD Friday!

Reminder: please take time at the end of the WOD to clean up and clean off your equipment. This includes wiping down your bars and any chalk on the floor or equipment after use. Throw away your trash, organize your weights when putting them away, return equipment to the same location you picked it up from, etc.  Please do not use hand chalk to mark rounds on the floor or any other type of writing on the floor. We provide you with pennies to keep track of your rounds. 

Thank you! 

Centurion coaches

Warmup:

Repeat 2x

500 m run/400 m row

15 PVC deadlifts (or use 15# bar)

15 ab mat situps

WOD 1:

3 rounds for time:

10 Deadlifts (315/225) (295/205) (275/185)

30 GHD situps

Rest 5 minutes

WOD 2:

4 rounds:

Row 500 m 

Rest 1 minute

Score will be slowest round

Friday August 9th The burpee warm up is BACK!

Sorry for the late notice, Centurions! 0530 class will be canceled for Friday August 9th. Class will resume Monday morning! 

Reminder: today (August 9th) is the last day for 0930 due to low attendance. 

Other class options are: 0530, noon, 1730 and 1930 (Tuesdays/Thursdays only-- please see a coach to sign up for 1930.)

Warmup:

500 m row

15 front squats (PVC)

15 thrusters (PVC)

Coaches' Song Choice Burpee Warmup

Or

Or....?

WOD

10 Rounds for time:

12 calorie row

8 Thrusters (95/65) (75/45) (55/30)

8 burpees

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!



July 22, 2013 Rows, Cleans and burpees? Oh my!

Warmup

400 m run/500 m row

Coach B warmup

10 pass throughs

10 OHS

10 Toes to Bar

10x baby elephants
10x push ups
1x rope climb

Skill Work

Hang power cleans

Rowing Technique (Time permitting)

WOD

10 Rounds

12 calorie row

12 Hang Power Clean (135/95) (115/75) (95/65)

10 Burpees

Every 3 minutes, a new round starts. You will stop wherever you are in the round and start at the row again.

Great video with rowing technique tips from Jason Khalipa!

Hang Power Clean technique with Miranda Oldroyd

Wait, Did I read that right?

Really? 

Something is wrong with the picture above, I don't know exactly what, but something just doesn't seem right? Oh well I'll leave it and let someone else worry about it......WRONG! 

WarmUp:

Burpees to be performed during a song of coaches choice. 

Wod 

5 rounds for time 

500m row

15x Bench Press 

rx 135/95
B 95/65
C 45/30

**You need to find a happy medium when picking your weight, If you can do the B weight, but the RX is just to heavy, Maybe pick a weight in between that you can stay efficient at. 
**If you have NEVER bench pressed before we will go over it in class. 


Have FUN Centurions. and Don't forget if you ordered and paid for shirts or shorts, You NEED to pick them up. Thanks again for your continued support.

BeastMode.

Warm Up:
10x pull ups
10x ohs with pvc
10x pass through (keep those elbows locked out)
10x burpee broad jumps
3xs 10sec v wall sits 
samson stretch, lots of hip and shoulder mobility. 
ROLL OUT!



Strength
Sumo Dead lift
10minutes to establish a 2rm 


Wod:
As a Team of 2
50x Pull Ups
100x Hand Release Push Ups
150x Air Squats
1000m Row. 

**only one team member works at a time, partition as needed. You must complete all the reps before moving to the next movement. 
** Don't forget to write your times and Team name in the comment section.