WOD 5/18/12
5 Rounds
15 Push Ups
10 DB Split Snatches - Per arm (35/25)
7 Burpees
You've got one more day to register under the CrossFit Centurion Team for the STAR6 Memorial 5k Run on May 20th. Registration can be found HERE!
An entire class extended and getting ready to drive the slamball into the ground using the hips to create downward force
WOD 5/17/12
SKILL
Push Jerk
3-3-3-3-3
METCON
1000m Row
100 Double Unders
800m Run
P-CHAIN
30 Back Extensions w/10 Lb
Rani having way too much fun...She has come a long way since starting with us and continually gets better.
WOD 5/16/12
15 min AMRAP
15 Deadlift (BW)
9 Pull ups
21 DB Push Press (35/25)
Register for the STAR6 Memorial 5k Run HERE! You can register under the CrossFit Centurion Team and we can try to field the largest team again for a second year!
Next Monday we will be running an altered gym schedule to accommodate Memorial Day. We will be running the Memorial Day "Murph" WOD in the morning though, so if you are up for the challenge, plan on being here to honor the late and great Lt. Michael Murphy.
WOD 5/15/12
SKILL
Hang Power Clean
3-3-3-3-3
METCON
400m
Rest 1m
200m
Rest 30s.
100m
Rest 30s.
200m
Rest 1m.
400m
P-CHAIN
30 Reverse Hyper Extensions
.JPG)
.JPG)
This is a great sequence of shots of Smurph showing a strong KB swing. Steve hinges at the hips, loads the hamstrings, maintains chest and lumbar position, and then fires off the hips & hams to create the opening of the hips and knees, which creates the upward and forward swing on the KB. The head and eyes stay forward and neutral the entire time. Steve doesn't over extend the lower back as the KB starts to climb towards the overhead position and the arms are long and relaxed, just holding onto the KB. Once overhead, Steve is directly under it, fully opened in the hips, and extended in the shoulders. The head is through so the KB is directly over the midline and the body position is tight and neutral with no over-extension of the lower back. Nice work!
WOD 5/14/12
15min AMRAP
5 Box Jump
10 Swings
15 Wallball
Increase each exercise by one rep each round, 6/11/16, 7/12/17, etc....
Register for the STAR6 Memorial 5K Run on May 20th! Register as a member of the CrossFit Centurion Team. We had the largest team last year, so let's do it again this year! Registration can be done HERE!
Also coming up will be the Memorial Day "Murph" WOD on May 28th held here at CFC! The schedule for the day will be altered and posted later this week.
On June 21st, we will take part in the HOPE Benefit WOD. CrossFit for Hope is the joint effort between CrossFit and St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases. More info can be found HERE!
The AlleyCat locked in overhead
Are you interested in trying CrossFit? Contact us to set up a visit and/or a free workout!
What is CrossFit Centurion? Check us out HERE!
HERE is what you can expect from CrossFit Centurion!
If you would like more information about joining CrossFit Centurion, contact us: Staff@crossfitcenturion.com
Mon / Wed / Fri
615 AM
Mon - Thursday
10 -1130 AM / 430, 530, 630 PM
Friday
10 -1130 AM / 430, 530 PM
Saturday
9AM (CF Class)
Sunday
Closed
Fundamentals Class
First week of every month -M/W/F evenings-715-830 PM (By appt. only)
Members:
WOD Search
Lastly, I want to give a BIG "Thank You" to Coach Jason for helping manage the process. He was at the box extra hours each week to coordinate counters and athletes and to run the WOD's. Without his efforts, this wouldn't have happened!" Posted in WOD 3/26/12
Awesome job woman!
You are my inspiration to get stronger!!" Posted in WOD 3/24/12
Happy Birthday Jason!!!!" Posted in WOD 3/15/12