"Weightlifting Wednesday"
Every 2:00 min for 10 rounds:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
"Core Cashout"
4 rounds:
Minute 1: 15 AbMat situps
Minute 2: 15 Banded Good Mornings
Minute 3: 30 second Overhead Squat Hold (45/35)
Tuesday, October 11, 2016
Monday, October 10, 2016
Tuesday 10.11.16
"Notorious"
3 Rounds:
Row 500 meters
12 Deadlifts (225/155)
21 Box Jump Overs (24"/20")
3 Rounds:
Row 500 meters
12 Deadlifts (225/155)
21 Box Jump Overs (24"/20")
Monday 10.10.16
"Glenn"*
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, dies in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
*recommended WOD for today as the facility is closed for the holiday
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, dies in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
*recommended WOD for today as the facility is closed for the holiday
Friday, October 7, 2016
Saturday 10.8.16
“Red White and Blue Crew”
In a 10 Minute Window:
Run 1 Mile
Time Remaining: Max Squat Snatches (135/95)
Rest 3:00
In a 7 Minute Window:
Run 800 Meters
Time Remaining: Max Squat Cleans (135/95)
Rest 3:00
In a 4 Minute Window:
Run 400 Meters
Time Remaining: Max Thrusters (135/95)
In a 10 Minute Window:
Run 1 Mile
Time Remaining: Max Squat Snatches (135/95)
Rest 3:00
In a 7 Minute Window:
Run 800 Meters
Time Remaining: Max Squat Cleans (135/95)
Rest 3:00
In a 4 Minute Window:
Run 400 Meters
Time Remaining: Max Thrusters (135/95)
"In WOD we Trust"
Thursday, October 6, 2016
Friday 10.7.16
“Kintner”
Tabata Style (8 Rounds of 20 Seconds On, 10 Seconds Off)
Wallballs (20/14)
Sumo Deadlift High Pulls (95/65)
Double-Unders
Row (Calories)
Perform all 8 rounds of the first movement before rotating to the next.
Score is total repetitions of each movement.
"There are no excuses, Just choices"
Tabata Style (8 Rounds of 20 Seconds On, 10 Seconds Off)
Wallballs (20/14)
Sumo Deadlift High Pulls (95/65)
Double-Unders
Row (Calories)
Perform all 8 rounds of the first movement before rotating to the next.
Score is total repetitions of each movement.
"There are no excuses, Just choices"
Holiday Closure Reminder
Friendly Reminder that due to the Federal and Training Holiday, Kieschnick Physical Fitness Center will be closed Tomorrow (Friday) and Saturday (7 and 8 October 2016). Please Enjoy your families and your time off. See you in the Box Monday at 1000 for a special Hero WOD.
~ Centurion CrossFit Staff
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