Monday 18 August 2014: "Karen"

Class times: 0900, noon and 1730

No 0530 for a little while until Coach Lisa recovers from having her baby!

Don't forget to order your t-shirts! 

T Shirt order form is online!https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform

Shirts are $20 and you must pay a coach once you place your order. Select your typical class time and that coach will be responsible for collecting your money and delivering your shirt. Any questions? See a coach!

Warm up:

400 m run or 500 m row

15 air squats

15 kip swings

Banded stretches 

10 baby elephants

20 walking lunges (10 each leg)

15 wall balls

WOD

"Karen"

150 Wall balls (20/14) (10'/8')

rest

3 rounds (not for time)

10 Toes to bar

10 Good mornings

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, July 12th: Team WOD

Warm-up

Christy's choice :)

WOD

Teams of 3 complete the following:

40 wall balls

40 box jumps (24/20)

Run 400m

60 wall balls

60 box jumps (24/20)

Run 600m

80 wall balls 

80 box jumps

Run 800m

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

October 1st: The Government may shut down, but the BOX doesn't!!

Centurions participating in Barbells for Boobs on Saturday, if you haven't already please check CenTex's website (http://www.crossfitcentex.com/) for your heat time. 

Below is a note from CENTEX organizer Stacie Wood reference this weekend's B4B event. Please do all to support their requests to help make the event first class as always. As always, Centurions will linkup at a designated location (Maybe Starbucks in HH or at our box at 0800) and arrive together at about 0830. Hope everyone can still make it. It will be an awesome event!

First of all THANK YOU ALL for joining us to raise funds for Barbells for Boobs! What an amazing job everyone is doing!!
Tour Stop #4 is up to $15,000 in donations at the moment! Can’t wait to find out where it stands after Saturday. 
Just a few things to know for B4B this Saturday:
1) Parking- Schoepf’s has asked (FIRMLY) that there be NO B4B parking in the restaurant parking lot to allow for parking for their other customers. There is plenty of parking at the Bell County Annex building on Muelhouse. This is the street that runs along side Schoepf’s and the annex is just past it. We will have signs also...it will be easy to find.
2) Food- Schoepf’s does sell breakfast and they will sell BBQ outside at lunch along with beer & water.
3) SILENT AUCTION & T-SHIRTS- We will have some great baskets up for auction again this year and event tshirts for sale. Money made from both of these will go straight to Barbells for Boobs. CASH OR CHECK payments will be accepted for these. We may be able to take credit, but did have difficulty when cell reception went out last year, so cash & check are your safest bets!
4) Sign in will begin at 8:00 am, please have your athletes check their heat #/ time and know it for sign in. 
You can check this on our website www.crossfitcentex.com
Any one NOT already in a heat will have a chance to get in one of the remaining heats in a first come, first serve manor Saturday morning. I do recommend that those planning to do so get there early to ensure they get on the list. I don’t foresee running out of time for everyone to go but I can’t make a guarantee. 
See you soon!
Stacie

Warm up:

Repeat 2X:

500 m row/400 m run

15 GHD sit ups

15 wall balls

15 toes to bar

Should we try these next?

WOD:

50-35-20

GHD Sit ups

Wall ball (20/14) (10'/8')

Toes to bar

Tuesday Sept. 24th: 20/20

Warm up:

500 m row/400 m run

15 air squats

15 wall balls

15 push ups

Mobility:

5-10 minutes Hip and shoulder

WOD

5 rounds for time:

20 wall balls (20#/14#) (10'/8')

20 Hand release push ups

Wednesday Sept. 4th: T-Rex hates wall balls

Warm Up

2 rounds:

500 m row/400 m run

15 air squats

15 wall balls

15 pull ups

15-20 minute Goat work: 

What's your Goat? 

(Click HERE for a great explanation of a 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. 

We will give you time one day a week over the next 3 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved! 

WOD

50-35-20

Wall balls (target: 10 ft/9 ft) (20/14)

Pull ups

August 28, 2013: Karen

Warmup:

500 m row/400 m run

Burgener warmup with PVC

15 squat cleans with PVC/15# bar

15 push jerks with PVC/15# bar

15 wall balls

Strength:

Clean & Jerk touch and go

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

WOD:

"Karen"

150 wall balls for time (20/14) 

Men: 10 ft target

Women: 8 ft target

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.

Monday June 17th

I suffer from this 

Warm Up
10x air squats
10x pass through with pvc.
10x baby elephants
10x pull ups
10x toes to bar
row 500 *write your time on the board

wall balls

Wod

5rft

20x wall balls (20/14)(10ft/9ft)

20x Box jumps (24/20")

** we can now accept debit master card for orders. we have already put the shipment in for the shirts. if you have not paid, please do so. 

** If there is enough time after the wod we would like to clean the box. sweep, straighten up. If you have something in Lost in Found please take it home, if Not we will donate it. 

**Thanks for your continued support in making our box awesome!

How Many Wall Balls?

WOD

50x Wall Balls 10ft/8ft

400m run

50x Wall Balls

400m run

50x Wall Balls 
400m run

RX: 20/14

B:14/12

*400 m mark is from the last step to the stop sign and back. 

Warm Up:

10x broad jumps

10x ohs with pvc

10x push ups

10x pass through 

shoulder and hip mobility.