WINE, WOMEN, & WOD
[caption id="attachment_9058" align="alignnone" width="300"] Join us September 21 @ 7pm for a free workout and some wine with some amazing women!!RSVP: firstname.lastname@example.org[/caption]
Hey All, It's Re-Test week at Centennial CrossFit!! Make sure you come as many days as possible and re-test your workouts from 13 weeks ago. See you at the box!!
Making the most of your time at Centennial CrossFit.
Trust us. We understand busy schedules. In fact, many of the members we have here at Centennial CrossFit initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of ways…
Centennial CrossFit - CrossFitWarm-upWarm-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 UndersStrengthFront Squat (5-5-5-5-5)MetconMetcon (AMRAP - Reps)12 Min Amrap: 10 Alternating 1 arm DB Snatches 10 Alternating Pistols 20 Double…
Centennial CrossFit - CrossFitWarm-upThe 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 DipsMetconMetcon (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…
Centennial CrossFit - CrossFitWarm-upWarm 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 SquatsMetcon800m Run (Time)Max Effort 800m RunMetconMetcon (AMRAP - Rounds and Reps)15 Min Amrap: 10 alternating renegade rows (AHAP) 10 db thrusters (same…
Centennial CrossFit - CrossFitWarm-upWarm 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 SquatsStrengthDeadlift (5-5-5-5-5)MetconMetcon (Time)21-15-9 Deadlift (225/155) Russian KBS (53/35) K2E
Centennial CrossFit - CrossFitWarm-upThe 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 DipsMetconBarbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
Centennial CrossFit - CrossFitWarm-upWarm-Up 2 (No Measure)Spiderman Toy Soldier Side Lunge (down & back) Quad Pull 2x: 5 Pull Ups 10 Push Ups 15 SquatsStrengthShoulder Press (3-3-3-3-3)MetconMetcon (Time)3 RFT: 400m Run 10 Push Press (75% of Above) 20 Wall Balls 30 Double UndersAbsWeighted Sit-ups (50)
Centennial CrossFit - CrossFitWarm-upWarm-Up 4 (No Measure)Spiderman Duck Walk Side Lunges Crab Walk Banded Side Walk 2x: 10 Goblet Squats 10 V Ups 30 Single JumpsBack Squat (3-3-3-3-3)XWODPVC Hop (2-1-2-1-2)XWOD PVC HopMetconMetcon (AMRAP - Rounds and Reps)15 Min Amrap: 7 Front Squats (70% 1rm) 7 Burpees 7 T2B