110228 WOD

Power Snatch
10,3,3,3

Rest 5 Minutes

Tunisia
10 Rds Of:
15 Deadlifts (135/95)
15 Pushups

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110226 OPEN GYM

110225 WOD

Cleans
10,5,5,5

Rest 5 Minutes

GI Jane
100 Burpee Pullups

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110224 WOD

Max Minute

Wall Balls

Rest 5 Minutes

Mary
AMRAP (20min)
5   HSP
10 1-Leg Squats
15 Pullups

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110223 WOD

Deadlift
10,5,5,5

Rest 5 Minutes

CF-League
30 lunges- 10 situps
25 lunges- 15 situps
20 lunges- 20 situps
15 lunges- 25 situps
10 lunges- 30 situps

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110222 WOD

Max Min
Burpees

Rest 5 Minutes

Isabel
30 Snatches (135/95)

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110221 WOD

Max Min
Pushups

Rest 5 Minutes

"Jack"
AMRAP (20min)
10 Push Press (115)
10 Swings (55)
10 Box Jumps

Army Staff Sgt. Jack M. Martin III

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110219 WOD-Open Gym

110218 WOD

Max Minute
Pullups

Rest 5 Minutes

"Turn and Burn"
4 Rounds Of:
15 Thrusters 95/65
15 Mountain Climbers
15 Ring Dips

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110217 WOD

Press
10,1,1,1

Rest 5 Minutes

Liftoff
3 Rds Of:
400m Run
6 Deadlifts (225)
9 Box Jumps
12 Squats

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110216 WOD

Clean & Jerk
10,3,3,3

Rest 5 Minutes

Karen
150 Wallballs/Dbl Thrusters


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110215 WOD

Max Min
Dips

Rest 5 Minutes

Bronco
AMRAP (20min)
7 Box Jump Burpees
30 Double Unders
7 OHS

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110214 WOD

1-Leg Squat
10,3,3,3

Rest 5 Minutes

"Hop To It"
5 Rds Of:
10 Jumping Back Squats 95/65
15 Pullups
200m Run

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110212 WOD

100 Double Unders

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110211 WOD

Split Jerk
10,3,3,3

Rest 5 Minutes

Step & Pull
10-8-6-4-2 Pullups
30ft Lunge Steps (45lb Dumbbells)

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110210 WOD

"Tiger"
5 Rds Of:
20 Box Jumps
20 Ball Slams
20 Bent Over Rows (50lbs dumbells)

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110209 WOD

Box Squats
5,5,5,5

Rest 5 Minutes

CF-League
10-9-8-7-6-5-4-3-2-1
Dumbell Thrusters (20,10)
Pushups

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110208 WOD

"CF-Montgomery"



400m Run
50 Jumping Squats
40 Pushups
30 Knees to Elbows
20 Burpees
10 Deadlifts (185)
20 Burpees
30 Knees to Elbows
40 Pushups
50 Jumping Squats
400m Run

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110207 WOD

Bench Press 10,3,3,3

Rest 5 Minutes

"War Eagle"
3 Rds Of:
30 SHDL (65)
30 OHS
21 Pullups

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110204 WOD

 OHS
10,3,3,3

Rest 5 Minutes

Yay Burpees
100 Burpees


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110203 WOD

Push Jerk
10,3,3,3

Rest 5 Minutes

Longhorn
AMRAP (15min)
30 GHD Situps
30 Double Unders
30 Swings (35/20)

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YWCA Closed Wednesday

The YW is closed again on Wednesday.

So, enjoy your rest days because we'll be back in full force on Thursday!

110201 WOD

Thrusters
10,3,3,3

Rest 5 Minutes

"CrossFit Centurion's 18 Minutes of Fun"
3 Rounds of:
PushUps (3 minutes)
Pullups (2 minutes)
Squats (1 minute)
Rest (1 minute)

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