Friday, 30 November 2012

"The Chief"
Max rounds in 3 minutes of:
 3 Power cleans, (135/95) (115/75)(95/65)
 6 Push-ups
 9 Squats
Rest 1 minute after each cycle. Repeat for a total of 5 cycles.

Skill
Power Cleans

Warmup
Run 400 or row 500
10x Air squats
10x OHS with pas
10x Pass through
Line to Line Baby elephants
1 rope climb
Work on shoulder shoulder and hip mobility with bands.

Thursday, 29 November 2012

WOD
Bench Press 5-5-5-5-5
Rest 5-10 Minutes

As many reps as possible of body weight bench press
Ladies divide body weight by 1/2 then bench press for max reps.
(Partner up and work your way into the globo area to do this WOD; also grab a bench and use the squat racks)
Log total reps completed.

Skill
Bench Press
Warm Up
run 400
10 air squats
10 OHS
10 Pass Throughs
10 Push-ups
10 GHDs
10 45# bar bench press (30# bar for ladies)

Wednesday, 28 November 2012

Carse – Hero WOD

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

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For Time:
21-18-15-12-9-6-3
Begin each round with a 50 meter bear crawl (Line to Line and back)
Squat Clean (95/65)(75/55)(65/45)
Double Unders
DeadLifts (185/125)(135/95)(95/65)
Box Jumps (24/20)(20/12)

Warmup:
Bear Crawl Line to Line
10 Air Squats
10 OHS Squats
10 Pass-Throughs
10 Squat Cleans (PVC Pipe)
10 Double Unders
10 Deadlifts (PVC Pipe)
5 Box Jumps


Bring your ropes!

SQUAT!

November 27th 

Front Squat 
1-1-1-1-1 
squat to your 1 rep max.

-Rest 5-10 minutes-

METCON
12 min AMRAP:

200 m run 
12x Front Squats 

rx: (135/95)
b: (115/75)
c: (95/65)

*Fight for those Prs! check your log books or your Wod apps for your previous weights. 
*after each rep add weight. until you reach your 1 rep max
*200m route is from the side door to the 2nd brown sign on the left side and back. 

***Don't forget that there will be NO CLASS this Saturday (Dec 1) due to the teams competing at the Texas shootout.

Monday, 26 November 2012

5 rounds for time

21 SDHPs (95/65)(75/55)(45/30)
21 Ring Dips (Shoulder must lower to touch top of ring)
(Scale by lowering rings to where the athlete is in sitting position with legs supporting weight from the ground, next scale is to box dips)

Skill Work
SDHP
Kipping Ring Dips

Warmup
400 m run or 500 m row
10 Air Squats
10 Overhead Squats
10 pushups
10 Ab Mat Situps
10 Walking Lunges
Samson Stretch 10 seconds each leg

Saturday 24th 2012

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

3 rounds 
5min per round
1min rest between rounds. = 17minutes of work

Wall-ball: 
20/14 pound ball, 10 ft target. same height for men and women (reps)

Sumo dead lift high-pull: 
75/55 pounds  (reps)

Box Jump:
20" box jump. Same height for men and women (reps)

Push-press: 
75/55 pounds (reps)

Row: 
calories (reps) each calorie is a rep so PULL.!

The clock DOES NOT reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


*It does not matter what station you begin at. We will try and get as many people as we can in a lane.  We will have a Men's and women's rx lane and a men's and women's scaled lane.
*You will be partnered up and your partner will help you keep count.
*still not sure. check out YouTube they have some pretty cool videos on there for FGB

***Don't forget Foundations class tomorrow from 0830-10am*** 

Happy Thanksgiving Centurions!!!

Hey Centurions!  Just want to wish everyone a Happy Thanksgiving tomorrow from all the Coaches at our awesome box!  Appreciate all the support and hope we are helping everyone to meet and exceed your fitness goals.  Hope to see everyone this Saturday for Foundations and Fight Gone Bad on Saturday (Competition WOD #4)!  Will be tons of fun and don't forget it's a great way for all the classes to get to know each other.

So in honor of doing a WOD when the box is closed and for all those who cannot allow a day to go by without getting their WOD on (April), Centurion will be during the Main Site WOD and Open Games WOD 12.1  

Seven Minutes of........

BURPEES!!!!