Friday September 27th: Row then Run then Row then Run

Centurions, don't forget to sign up for the Centurion CrossFit Fort Hood team for Barbells for Boobs on Saturday October 5th: http://fundraise.barbellsforboobs.org/fundraise/team?ftid=24873 

If you have already registered but are not on our team, please let us know so we can contact CenTex and get you assigned to our team! 

Warm up:

500 m row

400 m run

15 burpees

Hip mobility

Shoulder mobility

WOD

4 rounds for time

Row 500 m

Rest 2 minutes

Run 400 m

Rest 2 minutes

Thursday September 26th: Thursters on Thursday

Warm up:

500 m row/400 m run

Burgener warm up

15 PVC Power Snatch

15 PVC Thrusters

15 pull ups

5 minutes to find starting weight for Power Snatch

Strength:

2-2-2-2-2-2-2

Power Snatch

WOD:

"Heavy Fran"

15-12-9

Thrusters (135/95) (115/75) (95/65)

Strict pull 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)

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

Monday September 23rd: Now and Then

Congratulations to Team Centurion for winning the first Annual Battle of the Warriors Competition!! 

Warm up:

500 m row/400 m run

Burgener warm up

15 hang cleans with PVC/15# bar

15 burpees

Strength:
20 unbroken back squats at around 60% of your 1 rep max
You cannot re-rack the bar and should not rest for minutes at a time.

WOD

10 rounds 

(with a new round starting every 3 minutes)

12 calorie row

12 hang cleans (115/75) (105/65) (95/55)

10 burpees

This is a repeat of the WOD we did on 22 July. Look back in your WOD books and compare your score then to now

September 20th: Death by.....

Centurions, our competition is upon us!! 

We will need help loading the U-haul at the box at 1700. 

Volunteers will pick up your shirts at Harker Heights High School on Saturday morning. Please arrive NO LATER THAN 0600!!!

Warm up:

500 m row/400 m run

Burgener Warm up with PVC

15 power snatches with naked bar

5-10 minutes to warm up to snatch weight for WOD

WOD

Death by Power Snatches

(115/75) (105/65) (95/55)

1 power snatch the 1st minute

2 snatches the 2nd minute

3 snatches the 3rd minute

etc... 

until you are no longer able to complete the number of snatches within the minute

September 19th: Tabata Thursday

Warm up:

500 m row/400 m run

15 air squats

15 lunges (total)

15 burpees

Hip and shoulder mobility

Strength:
20 unbroken back squats at around 60% of your 1 rep max
You cannot re-rack the bar and should not rest for minutes at a time.

WOD:

Tabata: 20 seconds work, 10 seconds rest for 8 rounds per exercise

Row for calories

Air squats

split lunges (jumping lunges, each knee counts as 1rep)

Barbell ground to overhead (75/45) 

Score is lowest round