Workout of the Day

06/12/2017


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 10 (No Measure)

Inchworm with 2 Push Ups

Toy Soldier

Inside Outs/Outside Ins

Samson Stretch

Quad Stretch

Duck Walk

2x:

10 KB C& J

10 T2B

20 Double Unders

Strength

Front Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

12 Min Amrap:

10 Alternating 1 arm DB Snatches

10 Alternating Pistols

20 Double Unders

100 O/H Wtd Sit Ups (Time)

For Time (45/25)

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06/10/2017


Centennial CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Reps)

4 minute AMRAP, 2 minutes rest between each rotation

Partner WODs

AMRAP #1:

10 wallballs

10 ring rows

AMRAP #2:

10 Box Jumps

10 RKBS

AMRAP #3:

10 OH Wtd Walking Lunges

10 Sit Ups

AMRAP #4:

5 Tire Flips

200m Run

Partner #1 completes the first movement while partner #2 completes the second in their AMRAP. Only after both partners complete their prescribed number can they switch. Partners will stay in their AMRAP for the full four minutes before rotating to the next set of movements.

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06/09/2017


Centennial CrossFit – CrossFit

Warm-up

Warm Up 14 (No Measure)

High Knees

Butt Kicks

Run 200m

Inch Worm

Side Lunges

Run 200m

2x 5 Pull Ups

5 Push Ups

10 Goblet Squats

Metcon

800m Run (Time)

Max Effort 800m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap:

10 alternating renegade rows (AHAP)

10 db thrusters (same db)

200m run

Abs

Plank (Max Hold) (5 x max hold)

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06/08/2017


Centennial CrossFit – CrossFit

Warm-up

Warm Up 1 (No Measure)

Inch Worm

Toy Soldier

Inside Outs/ Outside Ins

Duck Walk

Frogger Burpees

2x:

10 Straight Leg KB Deadlifts

10 RKBS

10 Goblet Squats

Strength

Deadlift (5-5-5-5-5)

Metcon

Metcon (Time)

21-15-9

Deadlift (225/155)

Russian KBS (53/35)

K2E

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06/07/2017


Centennial CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

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06/06/2017


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 2 (No Measure)

Spiderman

Toy Soldier

Side Lunge (down & back)

Quad Pull

2x:

5 Pull Ups

10 Push Ups

15 Squats

Strength

Shoulder Press (3-3-3-3-3)

Metcon

Metcon (Time)

3 RFT:

400m Run

10 Push Press (75% of Above)

20 Wall Balls

30 Double Unders

Abs

Weighted Sit-ups (50)

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06/05/2017


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 4 (No Measure)

Spiderman

Duck Walk

Side Lunges

Crab Walk

Banded Side Walk

2x:

10 Goblet Squats

10 V Ups

30 Single Jumps

Back Squat (3-3-3-3-3)

XWOD

PVC Hop (2-1-2-1-2)

XWOD PVC Hop

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap:

7 Front Squats (70% 1rm)

7 Burpees

7 T2B

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06/03/2017


Centennial CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Partner WOD 1 (Time)

With A Partner:

50 Power Cleans (115/75)

100 Push Ups

50 OHS (115/75)

100 Pull Ups

50 Push Press (115/75)

100 Burpees

50 Front Squats (115/75)

100 Wtd Sit Ups (GHD)

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06/02/2017


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 12 (No Measure)

Run 400m

Inch Worm

Toy soldier

Run 300m

Inside Outs/Outside Ins

Duck Walk

Run 200m

2x

5 Pull Ups

10 RKBS

Metcon

Metcon (4 Rounds for time)

4 x 400m Run

Rest = 400m time

Metcon

Metcon (Time)

21-15-9

HSPU

Box Jump

Front Squat 135/95

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06/01/2017


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 3 (No Measure)

Row 400m

Inch Worm

Toy Soldier

Row 300m

Duck Walk

Crab Walk

Row 200m

Spiderman

Inside Outs/Outside Ins

Strength

Overhead Barbell Carry (10×1)

off the rack, shoulder to overhead, walk 30′, turn and come back, accumulate 10 reps, work to the heaviest weight possible

Metcon

Metcon (Time)

-6RFT:

20 KB snatch

60′ 1 arm kb overhead walk lunge

60′ kb crawl (crawl with kb in 1 hand)

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