Wednesday, April 16, 2014

Thursday 17 April 2014


4/17

Warmup:
800m run/1000m row

10 x Pass Throughs
10 x OHS
10 x Push Press
10 x Push Jerks
10 x Dips
10 x Pull Ups
10 x TTB


Workout of the Day

3 Rounds
10 Shoulder to Overhead (185/125)
Run 600 Meters
10 Muscle Up

-Rest as needed between rounds, each one should be a sprint-

BEGINNERS WOD

3 Rounds

10 Push Jerk
Run 400 Meters
10 Pull-ups

Tuesday, April 15, 2014

Wednesday 16 April 2014


Warm up:
400 Run/500m row
10 x Pass Throughs
10 x OHS
10 x TTB
10 x Burpees
10 x push ups
10 x GHD
400m run for time - record for future use


Workout of the Day

AMRAP 12 min

7 HSPU
Walking Lunge 50′
14 Swings (53/35)
Walking Lunge 50′

Monday, April 14, 2014

15 April Tuesday 2014



4/15 Tuesday

Workout of the Day

5 Sets of the Following Complex

High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Press
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk

 -Yes, that is one round, only dropping from overhead is allowed…. rest as needed between sets


Beginners WOD

5 Rounds of the following complex
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press

-Rest as needed between rounds
 

Sunday, April 13, 2014

Monday 14 April 2014

Monday 14 April 2014

Warm Up

Run 400m
10 x Pass Throughs
10 x OHS w/pvc
10 x SDLHP w/pvc
10 x Frankenstein Walk
10 x Baby Elephants
10 x Pullups
10 x Burpees


Workout of the Day

3 x Rounds for Time:

20 x Pull-ups
20 x SDLHP (75/55)
20 x Box Jump Overs (24/20)
Run 400 Meters
20 x Deadlift (165/105)
20 x Push Press (75/55)

Friday, April 11, 2014

Saturday April 12

Warm Up
400M Run/500M Row
10 Air Squats
10 Pushups
10 Pull ups
10 Box Jumps
 
 Team WOD
Gamberi Six Hero WOD
 
Cash-In: 200M Buddy Carry
 
4 Rounds:
16 Deadlifts (225/155)
16 Toes to Bar
16 Shoulder to Overhead (135/95)
16 Burpees
16 Kettlebell Sumo Deadlift High Pull (55/35)
16 Box Jumps (24/20)
 
Cash Out: 101 Air Squats and Obstacle
          
 
 
 


Thursday, April 10, 2014

Friday 11 April

Don't forget to RSVP for the Gamberi Six Hero WOD event this Saturday and the FREE Mobility Clinic on Tuesday!! Both events can be found on the Facebook Group page.

Warm Up
400M Run/500M Row
10 Pass Throughs w/ PVC
10 OHS w/ PVC
10 Bar Swings
10 Leg Swings (each leg)
     front to back
     side to side
Burgener Warm-up


WOD
21 Toes to Bar
9 Hang Power Snatches (95/65)
15 Toes to Bar
15 Hang Power Snatches
9 Toes to Bar
21 Hang Power Snatches
 
And for the ladies.....

Wednesday, April 9, 2014

Free Mobility Clinic!! Space is limited so RSVP and grab your spot!

This is a free clinic!! Jamie Howell, from Trigger Point Performance™, has donated her time to teach Centurion athletes how to improve their bodies, using Trigger Point Performance™ products.

Learn how to improve your positions, increase your range of motion, and mobilize your soft tissue!


When: Tues. April 15th 1830-2030 (6:30-8:30)
Where: Centurion Crossfit Fort Hood

You MUST RSVP for this event.  Space is limited!  Clink the link below.


RSVP Instructions: RSVP to the event, and post a comment with your RSVP sequence number (1, 2, 3, up to #15)
https://www.facebook.com/events/581605105269223/