October 1st: The Government may shut down, but the BOX doesn't!!

Centurions participating in Barbells for Boobs on Saturday, if you haven't already please check CenTex's website (http://www.crossfitcentex.com/) for your heat time. 

Below is a note from CENTEX organizer Stacie Wood reference this weekend's B4B event. Please do all to support their requests to help make the event first class as always. As always, Centurions will linkup at a designated location (Maybe Starbucks in HH or at our box at 0800) and arrive together at about 0830. Hope everyone can still make it. It will be an awesome event!

First of all THANK YOU ALL for joining us to raise funds for Barbells for Boobs! What an amazing job everyone is doing!!
Tour Stop #4 is up to $15,000 in donations at the moment! Can’t wait to find out where it stands after Saturday. 
Just a few things to know for B4B this Saturday:
1) Parking- Schoepf’s has asked (FIRMLY) that there be NO B4B parking in the restaurant parking lot to allow for parking for their other customers. There is plenty of parking at the Bell County Annex building on Muelhouse. This is the street that runs along side Schoepf’s and the annex is just past it. We will have signs also...it will be easy to find.
2) Food- Schoepf’s does sell breakfast and they will sell BBQ outside at lunch along with beer & water.
3) SILENT AUCTION & T-SHIRTS- We will have some great baskets up for auction again this year and event tshirts for sale. Money made from both of these will go straight to Barbells for Boobs. CASH OR CHECK payments will be accepted for these. We may be able to take credit, but did have difficulty when cell reception went out last year, so cash & check are your safest bets!
4) Sign in will begin at 8:00 am, please have your athletes check their heat #/ time and know it for sign in. 
You can check this on our website www.crossfitcentex.com
Any one NOT already in a heat will have a chance to get in one of the remaining heats in a first come, first serve manor Saturday morning. I do recommend that those planning to do so get there early to ensure they get on the list. I don’t foresee running out of time for everyone to go but I can’t make a guarantee. 
See you soon!
Stacie

Warm up:

Repeat 2X:

500 m row/400 m run

15 GHD sit ups

15 wall balls

15 toes to bar

Should we try these next?

WOD:

50-35-20

GHD Sit ups

Wall ball (20/14) (10'/8')

Toes to bar

September 30th: Diane

Warm up:

500 m row/400 m run

Burgener warm up with PVC

15 PVC/15# bar squat cleans

15 PVC/15# bar deadlift

5 wall walks

30 second handstand hold

Strength:

Squat Clean

1-1-1-1-1-1-1

(3 position squat clean: high hang squat clean, hang squat clean, full squat clean)

WOD

"Diane"

21-15-9

Deadlift (225/155) (205/135) (185/115)

Handstand push ups

Saturday 28 Sept 2013-The Video Gamer

"THE VIDEO GAMER"

4 RFT

5 Deadlifts (275/185)

10 Chest To Bar Pullups

15 Ab Mat Sit Ups

10 Power Cleans (185/135)

5 Handstand Push Ups

Cash out

 1000m row

**tomorrow is Chas' last wod before he goes to kick some a$$! These movements are some of his favorite! Let's make it a good wod!***

Friday September 27th: Row then Run then Row then Run

Centurions, don't forget to sign up for the Centurion CrossFit Fort Hood team for Barbells for Boobs on Saturday October 5th: http://fundraise.barbellsforboobs.org/fundraise/team?ftid=24873 

If you have already registered but are not on our team, please let us know so we can contact CenTex and get you assigned to our team! 

Warm up:

500 m row

400 m run

15 burpees

Hip mobility

Shoulder mobility

WOD

4 rounds for time

Row 500 m

Rest 2 minutes

Run 400 m

Rest 2 minutes

Thursday September 26th: Thursters on Thursday

Warm up:

500 m row/400 m run

Burgener warm up

15 PVC Power Snatch

15 PVC Thrusters

15 pull ups

5 minutes to find starting weight for Power Snatch

Strength:

2-2-2-2-2-2-2

Power Snatch

WOD:

"Heavy Fran"

15-12-9

Thrusters (135/95) (115/75) (95/65)

Strict pull ups

Wednesday September 25:

Warm up:

500 m row/400 m run

Burgener Warm up

15 squat cleans with PVC/15# bar

15 push ups

15 box jumps

Skill Work:

15-20 minutes to work on your GOAT

We will retest goats on October 2nd. Be sure to record your progress!

WOD:

15 minute AMRAP

6 squat cleans (155/105) (135/95) (115/75)

12 push ups

18 box jumps (24/20) (20/18)

Tuesday Sept. 24th: 20/20

Warm up:

500 m row/400 m run

15 air squats

15 wall balls

15 push ups

Mobility:

5-10 minutes Hip and shoulder

WOD

5 rounds for time:

20 wall balls (20#/14#) (10'/8')

20 Hand release push ups

Monday September 23rd: Now and Then

Congratulations to Team Centurion for winning the first Annual Battle of the Warriors Competition!! 

Warm up:

500 m row/400 m run

Burgener warm up

15 hang cleans with PVC/15# bar

15 burpees

Strength:
20 unbroken back squats at around 60% of your 1 rep max
You cannot re-rack the bar and should not rest for minutes at a time.

WOD

10 rounds 

(with a new round starting every 3 minutes)

12 calorie row

12 hang cleans (115/75) (105/65) (95/55)

10 burpees

This is a repeat of the WOD we did on 22 July. Look back in your WOD books and compare your score then to now

September 20th: Death by.....

Centurions, our competition is upon us!! 

We will need help loading the U-haul at the box at 1700. 

Volunteers will pick up your shirts at Harker Heights High School on Saturday morning. Please arrive NO LATER THAN 0600!!!

Warm up:

500 m row/400 m run

Burgener Warm up with PVC

15 power snatches with naked bar

5-10 minutes to warm up to snatch weight for WOD

WOD

Death by Power Snatches

(115/75) (105/65) (95/55)

1 power snatch the 1st minute

2 snatches the 2nd minute

3 snatches the 3rd minute

etc... 

until you are no longer able to complete the number of snatches within the minute

September 19th: Tabata Thursday

Warm up:

500 m row/400 m run

15 air squats

15 lunges (total)

15 burpees

Hip and shoulder mobility

Strength:
20 unbroken back squats at around 60% of your 1 rep max
You cannot re-rack the bar and should not rest for minutes at a time.

WOD:

Tabata: 20 seconds work, 10 seconds rest for 8 rounds per exercise

Row for calories

Air squats

split lunges (jumping lunges, each knee counts as 1rep)

Barbell ground to overhead (75/45) 

Score is lowest round

Wednesday Sept. 18th: Aren't you glad it isn't a double WOD Wednesday?

Attention Centurions!! 
The first annual Fittest Warrior Competition is THIS SATURDAY (21 September) at Harker Heights High School. If you signed up to volunteer (aka your name appears below or even if it doesn't and you are able to help!!), please check with one of the coaches, as we may have adjusted some volunteer assignments based on need. 

We will be loading the UHaul at 1700 (that's 5 PM!) on Friday and will need as much help as possible to get all the equipment in. 

On Saturday morning, if you can come early to help us set up, please try to arrive no later than 0545 to get things started. Plan on parking in the high school parking lot and walking down to the football field/track. 

Sequence of Events

0600-0700 Equipment / Event Setup

0700-0800 Team / Athlete Check-in – Lane / WOD Assignments

0800-0845 Safety Briefing Grading Standards / Competition flow 

0845 Initial Opening Comments 

0850 National Anthem

0855 All Teams to their starting locations

0900-0930 WOD iteration #1

0930-0940 Move to next WOD/ Judges turn-in scorecards 

0940-0945 All Teams to their starting locations / rotate

0945-1015 WOD iteration #2

1015-1025 Movement to next WOD / Judges turn-in scorecards 

1025-1030 All Teams to their starting locations / rotate

1030-1100 WOD iteration #3

1100-1110 Movement to next WOD / Judges turn-in scorecards

1110-1115 All Teams to their starting locations / rotate

1115-1145 WOD iteration #4

1145-1155 Movement to next WOD / Judges turn-in scorecards

1155-1200 All Teams to their starting locations / rotate

1200-1230 WOD iteration #5

1230-1300 Competition Complete / Calculate final scores

1300-1315 Final Comments / Awards Ceremony

1315-1330 Team Photos (if desired)

1330-UTC Support Heritage Park Fitness Body Building Competition

As you can see, it's going to be a busy day and we need the support of every Centurion to help ensure this competition is as awesome as our box!!

And now onto your regularly scheduled programming:

Warm up:

500 m row/400 m run

Burgener Warm up

15 cleans with PVC/15# bar/naked bar

15 jerks with PVC/15# bar/naked bar

15 deadlifts with PVC/15# bar/naked bar

5 wall walks

15 push ups

15 GHD sit ups

Strength:

Every minute on the minute for 10 minutes:

5 clean and jerk

Find an efficient, touch and go weight

WOD:

30 deadlifts (185/115) (155/95) (135/75)

30 Handstand push ups

30 Hang Power cleans (185/115) (155/95) (135/75)

30 push ups

30 push jerks (135/95) (115/75) (95/55)

30 GHD sit ups

Tuesday Sept 17th: A dozen of this, a dozen of that

Warm up

500 m row/400 m run

15 air squats

15 front squats with PVC/15# bar

15 pull ups

15 burpees

15-20 minute Goat work: 

What's your Goat? 

Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups. 

We will give you time one day a week over the next 2 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved!

WOD 

12 minute AMRAP:

12 front squats (135/95) (115/75) (95/55)

12 pull ups

12 burpees

Monday September 16th: Tomorrow, tomorrow, I love ya, tomorrow....

Warm up:

500 m row/400 m run

15 air squats

15 back squats with PVC/15# bar

15 ab mat sit ups

30 double unders

Strength: 

20 unbroken back squats at around 60% of your 1 Rep Max

You cannot re-rack the bar and should not rest for minutes at a time. 

WOD

"Annie..." again

50-40-30-20-10-20-30-40-50

Ab mat sit ups

Double Unders

Friday September 13th: Lucky you!

Attention Centurions: there will not be a Saturday class this weekend (14 September). Instead all volunteers for the competition should meet at Harker Heights High School at 0900. There will also not be Saturday class on 21 September due to the competition. 

Warm up:

500 m row/400 m run

Burgener Warm up

15 power snatches with PVC/15# bar

10 deadlifts with PVC/15# bar

5 wall walks

2 30 second handstand holds

Strength:

Every minute on the minute (EMOTM) for 10 minutes:

5 power snatch

WOD:

5 sets (with a new set every 5 minutes):

10 deadlifts (365/275) (335/255) (305/205)

Max repetitions Handstand Push ups

Score for the WOD is total HSPU

Thursday September 12: Rows and Rows....

Reminder: no Saturday class this weekend (14 September). All competition volunteers please plan to meet at 0900 at Harker Heights High School for the competition rehearsal. 

There will be no Saturday class on Saturday 21 September. Please come volunteer and support the box and your fellow athletes participating in the competition.

Warm up:

500 m row/400 m run

15 air squats

15 push press with PVC

15 push jerks with PVC

15 split jerks with PVC

WOD

5k row all out

Hey, at least it isn't a 21K row-- YET!

Strength:

5 minutes to find your 1 rep max of Split Jerk

September 11, 2013

http://www.911memorial.org/

REMINDER: there is NO Saturday class this week. We will be meeting at 0900 at Harker Heights High School to go through a rehearsal for the competition. Please park in the regular lot and walk down to the field. 

Warm up:

400 m run/500 m row

Burgener Warm  up with PVC

15 squat cleans with PVC/15# training bar

15 burpees

5 minutes to work up to WOD weight for squat cleans

Strength:

Every minute on the minute for 10 minutes:

3 squat cleans

Find a weight that you can go touch and go for the 3 reps, but is still somewhat heavy. Aim for around 75-80% of your 1 Rep Max.

rest 5 minutes

WOD:

10-9-8-7-6-5-4-3-2-1

Squat Cleans (155/105) (135/95) (115/75)

Burpees

September 10, 2013: Squats and Goats

14 September's Saturday class will be canceled in order to allow for rehearsal for the competition on 21 September. Rehearsal will be at 0900 at Harker Heights High School field. If you are volunteering for the competition, park in the high school parking lot and walk down to the field. 

Warm up:

500 m row/400 m run

15 air squats

15 back squats with 15# bar

15 back squats with 30/45# bar

15 deadlifts with 30/45# bar 

15 OHS with PVC/15# bar

Strength: 

20 unbroken back squats at around 60% of your 1 Rep Max

You cannot re-rack the bar and should not rest for minutes at a time. 

15-20 minute Goat work: 

What's your Goat? 

Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups. 

We will give you time one day a week over the next 2 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved!

WOD:

21-15-9

Deadlifts (225/135) (205/115) (185/95)

Overhead Squats (135/95) (115/75) (95/55) 

Remember we have limited barbells. Plan on changing your weights between movements or partner with someone of equal ability. 

September 9, 2013: Nice Snatch, Bro

Warm up:

400 m run/500 m row

Burgener warm up

15 squat snatch with PVC/15# bar

15 box jumps

15 push press with PVC/15# bar

5-10 minutes to work up to 60% 1RM snatch weight

Strength:

EMOM (Every minute on the minute) for 10 minutes:

Snatch 5 reps (60% of your 1 Rep Max)

Shirt: Anfarm

WOD

7 minute AMRAP

7 push press (135/95) (115/75) (95/55)

7 box jumps (30/24) (24/20) (20/18)

Saturday 7 Sept 2013- Team Testing

IT'S A 

.......

See you all tomorrow morning at 10 for a TEAM WOD!! Foundations at 0830! 

Friday September 6th: I don't always squat..

Warm up:

500 m row/400 m run

15 air squats

Burgener Warm up

15 squat cleans with PVC/15# bar

5 wall walks

30 second handstand hold

Strength:

20 unbroken back squats at around 60% of your 1 Rep Max

You cannot re-rack the bar and should not rest for minutes at a time. 

WOD

10-8-6-4-2 squat cleans (185/115) (165/95) (145/75)

2-4-6-8-10 handstand push ups

(10 squat cleans/2 HSPU, 8 squat cleans/4 HSPU, etc)

Thursday Sept. 5: What else does T Rex hate?

Warm up:

500 m row/400 m run

Shoulder mobility

15 bench press with 45/30# bar

15 air squats

15 burpees

Strength:

Close grip bench press

3-3-3-3-3-3-3

WOD

2 rounds for time:

500 m row

25 burpees

Wednesday Sept. 4th: T-Rex hates wall balls

Warm Up

2 rounds:

500 m row/400 m run

15 air squats

15 wall balls

15 pull ups

15-20 minute Goat work: 

What's your Goat? 

(Click HERE for a great explanation of a Goat)

Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups. 

We will give you time one day a week over the next 3 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved! 

WOD

50-35-20

Wall balls (target: 10 ft/9 ft) (20/14)

Pull ups

September 3, 2013: Back to work!

Warm up

500 m row/400 m run

Burgener warm up

15 power cleans with PVC/15# training bar

15 deadlifts with PVC/15# training bar

15 push-ups

30 double unders

Strength

Power clean 

3-2-1-3-2-1-3-2-1

Heaviest set of 3 (3 rep max)

Heaviest set of 2 (2 rep max)

Heaviest Rep (1 rep max)

You should start the first set at about 75-80% of your PR, then work up by 10% each set to finish at 95-100%.

WOD

12 min AMRAP 

6 deadlifts (275/185)

12 push ups

24 double unders

September 2, 2013: Labor on Labor Day

Warmup:

500 m row/400 m run

15 toes to bar

15 pull ups

Burgener warmup with PVC/15# training bar

15 power snatch with PVC/training bar

Buy-in:

With a partner complete:

100 double unders 

WOD:

20 minute AMRAP with a partner:

60 yard farmer's carry (70/53) (53/35) (35/25)

15 toes to bar

10 kettle bell single arm snatches (per arm, 20 total) (53/35) (35/25)

While one partner works, the other will run 400 m and pick up wherever the partner is when they get back inside. For example A is running 400 m while B completes the 60 yard farmer's carry and 12 of the toes to bar. Partner A will start at rep 13 of the toes to bar while Partner B runs 400 m.