Thursday 01 Mar 2018

WARM UP

RUN 400m

3 rounds

5 Russian KB swings
5 air squats
5 naked bar strict press

10 shoulder sweeps
10 kip swings

METCON

“Kettlebells Gone Bad”

5 rounds

1 min per station, of: Kettlebell Swing, 53/35 lbs Kettlebell Snatch, 53/35 lbs Kettlebell Sumo Deadlift High-pull, 53/35 lbs Kettlebell Goblet Lunge, 53/35 lbs Rest 1 min

Wednesday 27 Feb 2018

WARM UP

100 single unders
10 air squats
10 pvc thrusters
10 pvc good mornings

STENGTH

10 min EMOM

3 Bear complex

SKILL

Tabata double unders
Tabata Toes to Bars

https://youtu.be/oOd_VaYDFSw

Tuesday 27 Feb 2018

WARM UP

200m jog
Naked bar
10 squats
10 good mornings
10 SLDL

Shoulder Prep

METCON

The Final Countdown

Complete as many rounds as possible in 25 mins of: 5 Wall Balls 4 Pull-ups 3 Ring Dips 2 Deadlifts, 1.5x bodyweight 1 Strict Handstand Push-up

Monday 26 Feb 18 Important Notice!!

IMPORTANT NOTICE!!!


IF YOU PERFORMED THE OPEN THIS WEEKEND, YOU MUST GET YOUR TIMES IN TODAY BEFORE!  THE JUDGE VALIDATES THE SCORES, THE ATHLETE IMPUTS THEM.  IF YOU NEED THE SCORES CONTACT centurioncrossfit@gmail.com.


Warm Up

400m jog
10 PVC PT/ATW
10 Kip swing
10 glute bridge

Strength

8 min EMOM
3 Power Cleans 80% 1RM

rest 2 min

8 min EMOM
3 Hang Power Clean 75% 1RM


METCON

"Case of the Mondays"

3 Rounds for time
10 OHS (95/65)
10 GHD Sit Up
10 Pull ups
200m Run

Saturday, 24 February 2018

18.1!
We will be doing open workout 18.1 on Saturday over at the Applied Functional fitness center.  The doors open at 10:00 and I am planning on being there right at 10:00 to set up and then we will go over some of the movement standards and set up heats.  If you are signed up for the open we will have judges there for you!  Warm up will be on your own so you can prepare yourself as well as possible for the WOD.  Please review the videos at crossfit.com for workout particulars and familiarize yourself with the movement standards to make things a little easier tomorrow.  Looking forward to kicking off the Games season right!!!

22 Feb 18 1130 and 1730 cancelled

Unfortunately I have to cancel 1130 and 1730 today, please watch the Facebook page for updates.

Friday, 23 February 2018

Warm up:  Athlete's choice

WOD:  20:00 AMRAP
50 walls balls (20# to 10'/14# to 9')
50 double unders
40 box jumps (24/20)
40 TTB
30 C2B pull ups
30 BB facing burpees
20 cleans (145/100)
20 jerks (145/100)
10 snatches (145/100)
10 bar muscle-ups (scale is 10 pull ups and 10 box dips)