Tuesday 16 October

WARM UP:
400m run/500m row
10x air squats
10x pass throughs
10x elephant walks
10x medcine ball cleans
Shoulder mobility
Class led Burgener warm up

WOD:
Squat Snatch
Work up to 1 RM

Death by HSPU
*Every minute on the minute add a handstand push up. 1st minute (1) 2nd minute (2) so on and so on, until you run out of time.   

3..2..1..wod

Lets Get ready to Rumble..

Attention,  this Saturday Centurion Crossfit Fort Hood is going to be representing the box at the 

Central Texas Showdown in Waco. 

Our athletes have been training hard for this competition, and what better way to show our support then to Cheer them on! 

Your Centurions are:

Team 

Michael Martin

Christy Cope

Jason Workman

Janna Shannon

Individuals. 

Clint Beavers

Amber Sellers

Tad Lefler

and 

Mike Kosa

Come out and show Your support for Your athletes. (I'm getting Crafty and making signs.!) Some of us  will be meeting at the Harker Heights Starbucks at 6am. so we can get to Waco and get these guys checked in, warmed up and well ready to go. for information check out the website at 

NPC Central Texas Shootout

the event entry fee is $20 or $15 + 2 can goods

There will be other events there as well.

Starbucks in Harker Heights. 

and yes I have a Starbucks app on my phone. :)

Barbells for Boobs

Centurions, You all Kicked some Major Butt this Past Saturday. 

WAY TO GO! 

I think I speak for all the trainers when I say We are all So VERY PROUD OF EACH AND EVERYONE OF YOU!. For those of you, if this was your first event Awesome work. 

CONGRATS.

We had a overwhelming turn out, numerous times I heard "That's Centurion They came out and represented" and I don't know if you heard the Dj but even he said "wow Centurion came out in full force today!" We even won a award.! It will be hanging in the gym soon.

Yes, Yes we Did. 

again I can't tell you all enough how proud I am of each and everyone of you. If you couldn't make it out this year, Hey there is always Next year.!! I hope to see you all there.! Don't forget, just because we are not fundraising for B4B anymore doesn't mean Mammograms in Action goes away, please continue you support for Breast Cancer awareness. 1 in 8 women are diagnosed with Breast Cancer... 

1 in 8.

KEEP UP THE GREAT WORK

I LOVE YOU GUYS.! 

Monday 14 October

Warm up:
400m run/ 500m row
10x pass throughs

10x pull ups
10x GHD's
10x back extensions
Shoulder mobility
30x double unders-- if you cannot do double unders every attempt counts as one. 


WOD:
12-9-6
For Time
Thrusters
Box Jumps 

Thrusters
Male
RX: 135, 155, 185

B.) 95, 115, 135
C.) 75, 95, 115

Female
RX: 95, 115, 135
B.) 75, 95, 115
C.) 45, 65, 85

Box Jumps: 30/24

* Each round move up in weight. These are heavy weights, scale as needed. trainers will help you choice a weight that is best for you.

Friday 12 October

Warm up:
400m run/500m row
10x medcine ball cleans
10x Pass throughs

Shoulder mobility
Junk yard dog
Burgener warm up


Team Wod:
2 men or 2 female
30x snatches
30x bar muscle ups
500m row each

RX: 135/95
B.)  95/45
C.)  45/30

**If you cannot do muscle ups then its 3 pull up's and 3 dips to 1 muscle up**

Check the link below for the instructional video for the warm up. Practice tonight if you have time, grab a broom and get to work.

The Burgener Warm up.

Thursday 11 October

Warm up:
400m run/500m row
5x wall balls
5x pull up's
10x elephant walks
10x Back extensions
10x air squats
10x pass through's
Shoulder Mobility
Hip Mobility

Wod:
21-15-9
Thruster
Deadlift

Thrusters
RX 95/65
B.) 75/45
C.) 45/30

Deadlifts
RX 225/155
B.) 185/135
C.) 155/115

**Saturday everyone will meet @ 0730 at Harvey gym to car pool to Barbells for boobs** 

Wednesday 10 October

Warm up:
500m row/400m run
10x pull up's
10x pass through's
10x OHS w/PVC pipe
10x GHD's

Shoulder Mobility
Hip Mobility 


WOD: 
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 squats

Post times to comments.

**Foundations tomorrow at 1730**