Archive for the ‘WOD’ Category

Stop sucking!!

Posted: January 15, 2014 in WOD

We’ve all got an excuse! AND THEY ALL SUCK. Getting fit is a journey and even the longest journey starts with the first step. Set goals for yourself and let no one hold you back.
Warm up
Roll out/mobilize 10 min
Ring L Sits 5xfailure
Candlestick levers 5×10

200 double unders
Every fail 3 burpees
75 wall balls
Every time ball stops 3 burpees
75 KB clean and jerk
Every time bell touches the ground 3 burpees
100 double unders
Every fail 3 burpees


Posted: January 14, 2014 in WOD

Warm up/mobility
T-spine smash
Roll lats

30 shoulder pass through
30 overhead squats
2 sets

EMOM 10 min
Snatch + Hang Snatch +OHS @ 60%

200 m sprint
3 power snatches 50/30
6 toe to bars
9 v-ups
5 rds

50 air squats
40 sit ups
30 push ups

Love Letter

Posted: January 13, 2014 in WOD

Been having a lot of people trying to quit lately? Honestly we all have choices in life. But think about it? What are you really going to do? Will you hop back on the path to mediocrity. Settling for being 20lbs overweight, out of shape and unhappy? God I hope not. Come on people saying I don’t have time is a ridiculous excuse. I can’t afford it, really I see your fb and Instagram posts eating out drinking and partying, the best part is it’s usually followed by a post about how unhappy you are about your current health and fitness level. Really? Do yourself a favor and stop sucking at life expect more of yourself. Let us be a catalyst for your change join the CCS family and get your lazy a** back in here and clean out your fridge of crap!
Yours in strength
BT -Warm up
Roll out quad/it band
10 squats
10 hollow rocks
10 planche push ups
4 rounds
Accumulate 25 makers w a partner
You go-I go style m 45/w 20
Oh plate lunge x 5@
HSPU x 5
Double under x 20
AMAP 15 min


Posted: January 12, 2014 in WOD

Hello inter web were live now so stop in here to check strength/conditioning for the day or keep plugged into the Cencal strength family!


Posted: January 10, 2014 in WOD
Tags: , , ,

-Warm Up
T-spine mobilization
-keg stretch
-calf mobilization
400m run
A) double unders
Sit ups
Rest 5 min
B) KB swing
Burpee lateral hops
Rest 5 min
C) 1 arm DB clean and thruster
50 alternating (25R, 25L)


Posted: January 10, 2014 in WOD
Tags: , , , ,

Warm up
High knees
Butt Kicks
Toe Touches
Heel Grabs

Frog Stretch x 20
Cossack Squats x20

Clean + 2FS
5 sets of working weight or max effort

30 Squats
10 Hang Cleans 60/35
200m run
4 rounds