August 1, 2013 You want me to row HOW far?!

First 1930 (7:30 PM) class is TONIGHT with Sasha!

Remember: Friday classes will be 0930 and 1200, only. All other classes are canceled due to the training holiday.

31 Heroes is Saturday at 10 AM.

Foundations is Saturday at 8:30 AM. The class is FULL, so please email centurioncrossfit@gmail.com to find out about the next available Foundations class.

Warmup

500 m row

15 burpees

15 pushups

Burgener Warmup with PVC

15 PVC or 15 lb bar power cleans

25 double unders

Skill Work

Power cleans

WOD

EMOTM (Every Minute on the Minute) for 10min

3x power cleans 95/75

10x push ups

THEN

-rest 5 min-

Row 2000m for time ALL OUT!



July 31 2013 Don't forget to bring your ropes!

Centurions, don't forget, starting TOMORROW Thursday, August 1st, Sasha will be teaching a 1930 (7:30 PM) class on Tuesdays and Thursdays!

Also, due to the training holiday on Friday, August 2nd, only 0930 and 1200 classes will be held.

Then on Saturday, August 3rd, we will be hosting 31 Heroes at 10 AM. Visit https://www.facebook.com/events/490232081071362/?ref=3 to RSVP for the event!

Warm-up

500 m row/400 m run

15 pass throughs

15 front squats

15 burpees

15 push ups

15 pull ups

10 back extensions

25 double unders (75 singles)

How I feel when practicing double unders....

Skill Work

Handstand pushups and progressions

WOD

21-15-9

Front Squats (155/105) (135/95) (115/75)

Handstand pushups

50 double unders between rounds



July 30, 2013 Countdown

Centurions, don't forget, starting Thursday, August 1st, Sasha will be teaching a 1930 (7:30 PM) class on Tuesdays and Thursdays!

Also, due to the training holiday on Friday, August 2nd, only 0930 and 1200 classes will be held.

Then on Saturday, August 3rd, we will be hosting 31 Heroes at 10 AM. Visit https://www.facebook.com/events/490232081071362/?ref=3 to RSVP for the event!

Remember to order your t-shirts by the end of the WOD on Saturday!!

Warmup

500 m row/400 m run

15 pass throughs

15 air squats

15 burpees

15 pull-ups

15 toes to bar

15 box jumps

15 (light) kettlebell swings

Rememeber, in order to swing a kettlebell inside, you MUST have a 35+ lb plate under your kettlebell. NO GHOSTRIDING kettlebells!!

WOD

50-40-30-20-10

Kettlebell swings (70/53) (53/35) (35/25)

Box Jumps (30/24) (24/20) (20/12)

July 29, 2013 Time to start training for the 2014 Games!

Photo from games.crossfit.com

Rich Froning celebrates his third consecutive CrossFit Games title!

Photo from games.crossfit.com

Sam Briggs takes home the Women's title!



Warmup

Run 400 m/Row 500 m

15 Air squats

15 burpees

15 pull ups

15 toes to bar

15 wall balls

Warm up on all 3 movements with a PVC or empty barbell

Skills

Squat clean

Bench press

Overhead squats

WOD

The "Other" CrossFit Total

Three attempts to find your 1 rep maximum of:

Squat Clean

Bench Press

Overhead Squat

"The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." -from the CF Journal

27 July 2013 Games are Upon Us! But we still WOD

Team Event 7 - 2013 (modified slightly)

Teams of 2 (1 male and 1 female if possible)

For time:
One male and female will each complete 3 rounds of:
15 foot Rope climb, 2 reps
2 Squat cleans (225 / 135 lbs)

Notes

 The male athlete will step forward and begin climbing the rope. Once he has completed 2 ascents, he will move to the male barbell and perform 2 squat cleans. He then returns to the rope and begins his second round. After the final squat clean of his third round. Once he finishes, the female team member will step forward and begin the same sequence with the female barbell. 

 *the rope*

 *the squat clean*

**we modified the number of team members, depending on participation the number can change, but same work out will remain**



DONT FORGET THE GAMES ARE BEING STREAMED LIVE ON ESPN3!!! THEY ARE ALSO SHOWING REPLAYS IF YOU MISSED ANY OF THE EVENTS! go to games.crossfit.com to view :)

July 26, 2013 Finally Friday!

Centurions, if you missed out on ordering a new t-shirt, we will be taking pre-orders for another round!

Orders must be placed by the end of 31 Heroes on Saturday August 3rd, and paid for when the order is placed. We accept credit, debit or cash! See a coach to order or with questions!

Did you miss out on the Men's shorts? We need 30 paid pre-orders in order to submit a second order. See a coach to order!

Warmup

Run 400 m/Row 500m

10 box jumps

10 Toes to Bar

10 pull ups

10 Overhead squats

10 deadlifts (work up to weight for WOD)

Skill Work

 Double unders

Deadlifts

WOD

Tabata!

(20 seconds work, 10 seconds rest for 8 rounds per exercise)

Deadlifts (185/115) (155/95) (135/75)

Burpees

Ab mat situps

Double unders



July 25, 2013 Holleyman

Warmup

500 m row/400 m run

10 box jumps

10 burpees

10 pull-ups

10 overhead squats

25 double unders

WOD

"Holleyman"

Photo from crossfit.com

30 rounds for time:

5 wall balls (20/14#)

3 handstand pushups

1 squat clean (225/135) (205/115) (185/95)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.