Its a Celebration.

Happy 1 year with CrossFit Anniversary Monica Lopez, You have grown so much as a athlete, Keep up the good work. You have and will go Far. 

Congrats on your 1 year.!!!

-Centurion Coaches

on your special day why not celebrate with some Clean and Jerks...

 

Warm Up

run 500m 

clean and jerks with pvc 

squats. 

push press with pvc

stretch as needed

EMOTM for 10min

5 Clean and Jerks

work a weight you can stay efficient at. Try not to scale.

DO NOT go Heavy!!! 

rest 10minutes then 

Lindsey V. 

Grace

30x Clean and Jerks for time. 

135/95

b:115/75

c: 95/55

I think Monica and Lindsey have their stance down! 

May 9th Wod.

Awesome work everyone. This week has been crazy right, back squats, pull ups, kettle bells, oh my. well we are almost done with the week. Friday we have something special planned. 

Also Next week I will not be posting the WOD but giving hints instead. I will only tell you if you need to bring jump ropes, tape, lifting shoes, etc. YOU HAVE BEEN FOREWARNED. 

Warm Up
row 1000m (not a sprint keep a steady pace, work on breathing and technique)
1x rope climb 15ft
15x wall balls
25x burpees

it is almost time!!! 

Wod
5 rounds for time
200m sprint orange line to the fire hydrant, so down and back down and back 
20x hand release push ups.

May 8th

We are taking this one outside, wear your sunscreen and your shades. 

Warm up
500m row
1 rope climb 15ft 
10xcleans with PVC
25x burpees
500m row

Andrea Ager 

Skill 
10min to perform
wall walks. hold for 10seconds. (nose to wall) 
Hand stand Push ups, strict or Kip


Wod 
3HSPU at the top of each round
10-9-8-7-6-5-4-3-2-1 Kettle bell cleans. 
20-18-16-14-12-10-8-6-4 Walking lunges with Kettle bells 

 rx 1.5-1pood
30# dumbbells 
25#dumbbells can be used.
*when lunging make sure you are holding the kettle bells up by your shoulders (front rack position) not down your side. 

if you do not understand the Wod, it looks like this


3x hspu
10x kb cleans
20x walking lunges 
3x hspu
9x kb cleans 
18x walking lunges
3x hspu
8x kb cleans
16x walking lunges
3x hspu 
etc... etc... etc.... 

The wod will be performed on the side of the building. the grassy area. 

I know sometimes people don't take the warm up or skill seriously. it is very important that we do these movements to ensure proper movement. this will allow the coach to see faults and help you as the athlete get better with movement.
Coach April

May 7th Wod.

it's true

****THE CROSSFIT JOURNAL IS OFFERING A FREE MEMBERSHIP FOR A YEAR! GET YOUR KNOWLEDGE ON. GREAT FOR VIDEOS, ARTICLES, EDUCATION, ETC... 

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Warm Up:
row 500m
lateral jumps
air squats
push ups

SKILL
5-10min to work on Double unders

WOD
100x Burpees with 6inch jump...
100x double unders

**the 6 inch jump DOES NOT have to be exactly, use the pull up rig, rings, or door frame for a target. 
** 400 singles if you can not do double unders. NO SHAMING!


Cool Down
Stretch! 

May 6th

Happy Hung Over Monday

Warm up
2rounds
row 500m
run 400m
*write your 500m time down
*work on squats, air and naked bar

Skill
10min of Back Squats
do about 15x reps at a weight you can stay efficient at. rack as needed.
*Don't go heavy, instead work on a weight that you can stay efficient. 


Wod
For time:
21x Back Squats
42x pull ups
15x Back Squats
30x pull ups
9x Back squats
18x pull ups

rx 225/155
b 195/125
c 165/95

**For RXd You can kip, strict, butterfly
**Not RX will be jumping or banded pull ups. 

May 3rd

Warm Up
basic warm up on white board
DO IT. Warming up is important!

Skill
10 minutes to Work on "Power" snatch.
Do NOT go heavy. work naked bar and add light weight.
TECHNIQUE AND FORM

"power" snatch refers to catching the weight above parallel. a snatch would mean catching the weight in a full deep squat position



WOD 
21-18-15-12-9
Power Snatch 115/75
Bar Facing Burpees

rx 115/75
B 95/65
C 75/45



Motivate each other because we are all struggling together. Don't just leave class, Stay and Cheer each other on. This happens to often where athletes are done with the wod and they just leave. we are a family who works and helps each other. after wod coaches usually has some tips to tell you how you did. Stay and listen.

May 2nd

It's Body Weight Time!

Warm Up

-Basic Warm up on the board

-10min to work on your goat. 

Whats a Goat? 

Goats are stubborn animals, sometimes you just don't want to deal with them, like your weakness in CrossFit. 

Work those Weakness, it can be anything from running, muscle ups, pull ups, rope climb, box jumps, etc..

WOD:
5 Rounds for Time
400m Run
25x Push Ups
25x Air Squats