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    <title type="text">CrossFit Centurion WOD</title>
    <subtitle type="text">CrossFit Centurion WOD: Each day CFC creates a workout for their members</subtitle>
    <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com" />
    
    <updated>2013-05-25T04:37:54Z</updated>
    <rights>Copyright (c) 2013, CrossFit Centurion</rights>
    <id>tag:,2013:05:25</id>


    <atom10:link xmlns:atom10="http://www.w3.org/2005/Atom" rel="self" type="application/atom+xml" href="http://feeds.feedburner.com/CrossfitCenturionWod" /><feedburner:info xmlns:feedburner="http://rssnamespace.org/feedburner/ext/1.0" uri="crossfitcenturionwod" /><atom10:link xmlns:atom10="http://www.w3.org/2005/Atom" rel="hub" href="http://pubsubhubbub.appspot.com/" /><feedburner:emailServiceId xmlns:feedburner="http://rssnamespace.org/feedburner/ext/1.0">CrossfitCenturionWod</feedburner:emailServiceId><feedburner:feedburnerHostname xmlns:feedburner="http://rssnamespace.org/feedburner/ext/1.0">http://feedburner.google.com</feedburner:feedburnerHostname><entry>
      <title>WOD  5/25/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1360" />
      <id>tag:,2013:/2.1360</id>
      <published>2013-05-25T04:37:54Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="Double Unders" scheme="http://www.crossfitcenturion.com/centurion/category/double_unders" label="Double Unders" />
      <category term="Row" scheme="http://www.crossfitcenturion.com/centurion/category/row" label="Row" />
      <category term="Run" scheme="http://www.crossfitcenturion.com/centurion/category/run" label="Run" />
      <category term="Lunge" scheme="http://www.crossfitcenturion.com/centurion/category/lunge" label="Lunge" />
      <category term="Task Priority: MetCon" scheme="http://www.crossfitcenturion.com/centurion/category/task_priority" label="Task Priority: MetCon" />
      <content type="html"><![CDATA[
        "ANYWAY, ANYHOW"   In any order you like for time:   800m Run  200m Lunges  2000m Row  200 Double Unders
        <a href="http://www.crossfitcenturion.com/exercises/wod/1360">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/24/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1359" />
      <id>tag:,2013:/2.1359</id>
      <published>2013-05-24T04:35:13Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="Deadlift" scheme="http://www.crossfitcenturion.com/centurion/category/deadlift" label="Deadlift" />
      <category term="Row" scheme="http://www.crossfitcenturion.com/centurion/category/row" label="Row" />
      <category term="Run" scheme="http://www.crossfitcenturion.com/centurion/category/run" label="Run" />
      <category term="Knees To Elbows" scheme="http://www.crossfitcenturion.com/centurion/category/knees_to_elbows" label="Knees To Elbows" />
      <category term="Task Priority: MetCon" scheme="http://www.crossfitcenturion.com/centurion/category/task_priority" label="Task Priority: MetCon" />
      <content type="html"><![CDATA[
        1000m Row   20 Deadlifts (50% 1 RM)  5 Knees to Elbows  800m Run   15 Deadlifts  10 KTE  500m Row   10 Deadlifts  15 KTE  400m Run
        <a href="http://www.crossfitcenturion.com/exercises/wod/1359">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/23/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1358" />
      <id>tag:,2013:/2.1358</id>
      <published>2013-05-23T04:32:26Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="Swings" scheme="http://www.crossfitcenturion.com/centurion/category/swings" label="Swings" />
      <category term="Wall Ball" scheme="http://www.crossfitcenturion.com/centurion/category/wall_ball" label="Wall Ball" />
      <category term="Muscle-Up" scheme="http://www.crossfitcenturion.com/centurion/category/muscle_up" label="Muscle-Up" />
      <category term="Push-Up" scheme="http://www.crossfitcenturion.com/centurion/category/push-up" label="Push-Up" />
      <category term="Ring Dip" scheme="http://www.crossfitcenturion.com/centurion/category/ring_dip" label="Ring Dip" />
      <category term="Time Priority: MetCon" scheme="http://www.crossfitcenturion.com/centurion/category/time_priority" label="Time Priority: MetCon" />
      <content type="html"><![CDATA[
        Skill Work Ring Dips / False Grip Pull Ups / Muscle Ups MetCon EMOM 15m 7 Swings (55/35) 6 Push Ups 5 Wallball (20/14) (EMOM= Every Minute On the Minute) You will need to hustle to stay on top of this one. Do the reps/movements&#8230;
        <a href="http://www.crossfitcenturion.com/exercises/wod/1358">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/22/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1357" />
      <id>tag:,2013:/2.1357</id>
      <published>2013-05-22T04:30:31Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="Push Press" scheme="http://www.crossfitcenturion.com/centurion/category/push_press" label="Push Press" />
      <category term="Row" scheme="http://www.crossfitcenturion.com/centurion/category/row" label="Row" />
      <category term="Run" scheme="http://www.crossfitcenturion.com/centurion/category/run" label="Run" />
      <category term="Pull-Up" scheme="http://www.crossfitcenturion.com/centurion/category/pull_up" label="Pull-Up" />
      <content type="html"><![CDATA[
        800m Run
10-9-8-7-6-5-4-3-2-1
Push Press (115/85) Pull Ups
1000m Row
        <a href="http://www.crossfitcenturion.com/exercises/wod/1357">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/21/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1356" />
      <id>tag:,2013:/2.1356</id>
      <published>2013-05-21T04:29:05Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="Power Clean" scheme="http://www.crossfitcenturion.com/centurion/category/power_clean" label="Power Clean" />
      <category term="Snatch" scheme="http://www.crossfitcenturion.com/centurion/category/snatch" label="Snatch" />
      <category term="Sprint" scheme="http://www.crossfitcenturion.com/centurion/category/sprint" label="Sprint" />
      <category term="Box Jump" scheme="http://www.crossfitcenturion.com/centurion/category/box_jump" label="Box Jump" />
      <category term="Time Priority: MetCon" scheme="http://www.crossfitcenturion.com/centurion/category/time_priority" label="Time Priority: MetCon" />
      <content type="html"><![CDATA[
        Olympic Weightlifting
2 Rounds - 2 Squat Snatch
MetCon
12m AMRAP
5 Power Cleans (135/95) 10 Box Jumps 200m Sprint
        <a href="http://www.crossfitcenturion.com/exercises/wod/1356">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/20/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1355" />
      <id>tag:,2013:/2.1355</id>
      <published>2013-05-20T04:26:29Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="Overhead Squat" scheme="http://www.crossfitcenturion.com/centurion/category/overhead_squat" label="Overhead Squat" />
      <category term="Run" scheme="http://www.crossfitcenturion.com/centurion/category/run" label="Run" />
      <category term="Task Priority: MetCon Benchmark" scheme="http://www.crossfitcenturion.com/centurion/category/task_priority_benchmark" label="Task Priority: MetCon Benchmark" />
      <content type="html"><![CDATA[
        CFC Strength &amp; Conditioning - Cycle 5, Week 4 - Application

Nancy
20m AMRAP
400m Run 15 Overhead Squats (95/65)
5 Rounds
400m Run7 Overhead Squats7 Burpees
        <a href="http://www.crossfitcenturion.com/exercises/wod/1355">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/18/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1354" />
      <id>tag:,2013:/2.1354</id>
      <published>2013-05-18T04:25:11Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="Swings" scheme="http://www.crossfitcenturion.com/centurion/category/swings" label="Swings" />
      <category term="Thruster" scheme="http://www.crossfitcenturion.com/centurion/category/thruster" label="Thruster" />
      <category term="Run" scheme="http://www.crossfitcenturion.com/centurion/category/run" label="Run" />
      <category term="Pull-Up" scheme="http://www.crossfitcenturion.com/centurion/category/pull_up" label="Pull-Up" />
      <category term="Task Priority: MetCon" scheme="http://www.crossfitcenturion.com/centurion/category/task_priority" label="Task Priority: MetCon" />
      <content type="html"><![CDATA[
        "SED PT Test" 400m Run 45 Swings (55/35) 400m Run 30 Thrusters (95/65) 400m Run 15 Pull Ups 400m Run This is the PT test the Special Enforcement Detail runs every 6 months. It must be completed in under 15 min. to pass. Give it&#8230;
        <a href="http://www.crossfitcenturion.com/exercises/wod/1354">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/17/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1353" />
      <id>tag:,2013:/2.1353</id>
      <published>2013-05-17T04:23:28Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="Deadlift" scheme="http://www.crossfitcenturion.com/centurion/category/deadlift" label="Deadlift" />
      <category term="Sumo Deadlift High-Pull" scheme="http://www.crossfitcenturion.com/centurion/category/sumo_deadlift_high-pull" label="Sumo Deadlift High-Pull" />
      <category term="Run" scheme="http://www.crossfitcenturion.com/centurion/category/run" label="Run" />
      <category term="Box Jump" scheme="http://www.crossfitcenturion.com/centurion/category/box_jump" label="Box Jump" />
      <category term="Task Priority: MetCon" scheme="http://www.crossfitcenturion.com/centurion/category/task_priority" label="Task Priority: MetCon" />
      <content type="html"><![CDATA[
        Strength Deadlift - Heavy Triple 10m time Cap MetCon 400m Run 21 Sumo Deadlift High Pull (95/65) 21 Box Jumps 400m Run 15 SDLHP 15 Box Jumps 400m Run 9 SDLHP 9 Box Jumps Adjust the weight of the deadlift accordingly. I don't want people&#8230;
        <a href="http://www.crossfitcenturion.com/exercises/wod/1353">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/16/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1352" />
      <id>tag:,2013:/2.1352</id>
      <published>2013-05-16T02:07:14Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="Row" scheme="http://www.crossfitcenturion.com/centurion/category/row" label="Row" />
      <category term="Handstand" scheme="http://www.crossfitcenturion.com/centurion/category/handstand" label="Handstand" />
      <category term="Handstand Push-Ups" scheme="http://www.crossfitcenturion.com/centurion/category/handstand_push-ups" label="Handstand Push-Ups" />
      <category term="Task Priority: MetCon" scheme="http://www.crossfitcenturion.com/centurion/category/task_priority" label="Task Priority: MetCon" />
      <content type="html"><![CDATA[
        Skill Work Handstand Push Ups / Handstand Hold MetCon 1000m Row 3m Rest 500m Row 2m Rest 300m Row P-Chain 3x10 - Single Lef DB Deadlift The rows are to be done as individually timed intervals. People can switch out rest periods while the other&#8230;
        <a href="http://www.crossfitcenturion.com/exercises/wod/1352">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/15/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1351" />
      <id>tag:,2013:/2.1351</id>
      <published>2013-05-15T04:16:59Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="Overhead Squat" scheme="http://www.crossfitcenturion.com/centurion/category/overhead_squat" label="Overhead Squat" />
      <category term="power snatch" scheme="http://www.crossfitcenturion.com/centurion/category/power_snatch" label="power snatch" />
      <category term="Push Press" scheme="http://www.crossfitcenturion.com/centurion/category/push_press" label="Push Press" />
      <category term="Sprint" scheme="http://www.crossfitcenturion.com/centurion/category/sprint" label="Sprint" />
      <category term="Pull-Up" scheme="http://www.crossfitcenturion.com/centurion/category/pull_up" label="Pull-Up" />
      <category term="Time Priority: MetCon" scheme="http://www.crossfitcenturion.com/centurion/category/time_priority" label="Time Priority: MetCon" />
      <content type="html"><![CDATA[
        
Strength
Push Press - Heavy triple 10m Time Cap
MetCon
15m AMRAP  200 m Run  5 Power Snatches (95/65)  7 OHS (95/65)  9 Pull Ups
&nbsp;
        <a href="http://www.crossfitcenturion.com/exercises/wod/1351">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/14/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1350" />
      <id>tag:,2013:/2.1350</id>
      <published>2013-05-14T04:14:17Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="Clean &amp; Jerk" scheme="http://www.crossfitcenturion.com/centurion/category/clean-jerk" label="Clean &amp; Jerk" />
      <category term="Power Jerk" scheme="http://www.crossfitcenturion.com/centurion/category/power_jerk" label="Power Jerk" />
      <category term="Press" scheme="http://www.crossfitcenturion.com/centurion/category/press" label="Press" />
      <category term="Push Press" scheme="http://www.crossfitcenturion.com/centurion/category/push_press" label="Push Press" />
      <category term="Sprint" scheme="http://www.crossfitcenturion.com/centurion/category/sprint" label="Sprint" />
      <category term="Time Priority: MetCon" scheme="http://www.crossfitcenturion.com/centurion/category/time_priority" label="Time Priority: MetCon" />
      <content type="html"><![CDATA[
        Olympic Lifting
2 Rounds - 2 Clean and Jerk Slight Increase
MetCon15m Cap
3 Rounds
10 Deadlifts (BW)10 Burpees200m Run
1 min rest:
3 Rounds
10 Deadlifts10 Slamball200m Run
        <a href="http://www.crossfitcenturion.com/exercises/wod/1350">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/13/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1349" />
      <id>tag:,2013:/2.1349</id>
      <published>2013-05-13T04:09:23Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="Back Squat" scheme="http://www.crossfitcenturion.com/centurion/category/back_squat" label="Back Squat" />
      <category term="Swings" scheme="http://www.crossfitcenturion.com/centurion/category/swings" label="Swings" />
      <category term="Double Unders" scheme="http://www.crossfitcenturion.com/centurion/category/double_unders" label="Double Unders" />
      <category term="Knees To Elbows" scheme="http://www.crossfitcenturion.com/centurion/category/knees_to_elbows" label="Knees To Elbows" />
      <category term="Push-Up" scheme="http://www.crossfitcenturion.com/centurion/category/push-up" label="Push-Up" />
      <category term="Time Priority: MetCon" scheme="http://www.crossfitcenturion.com/centurion/category/time_priority" label="Time Priority: MetCon" />
      <content type="html"><![CDATA[
        CFC Strength &amp; Conditioning - Cycle 5, Week 3 - Forced Stress

Strength
Back Squat (Box) - Heavy Triple 10m time cap
MetCon
15m AMRAP
21 Swings (55/35) 21 Knees to Elbows 21 Push Ups (CTD-Hands off) 21 Dbl Unders

        <a href="http://www.crossfitcenturion.com/exercises/wod/1349">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/11/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1348" />
      <id>tag:,2013:/2.1348</id>
      <published>2013-05-11T02:32:21Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="DB Thrusters" scheme="http://www.crossfitcenturion.com/centurion/category/db-thrusters" label="DB Thrusters" />
      <category term="Swings" scheme="http://www.crossfitcenturion.com/centurion/category/swings" label="Swings" />
      <category term="Double Unders" scheme="http://www.crossfitcenturion.com/centurion/category/double_unders" label="Double Unders" />
      <category term="Air Squat" scheme="http://www.crossfitcenturion.com/centurion/category/air_squat" label="Air Squat" />
      <category term="Pull-Up" scheme="http://www.crossfitcenturion.com/centurion/category/pull_up" label="Pull-Up" />
      <category term="Task Priority: MetCon" scheme="http://www.crossfitcenturion.com/centurion/category/task_priority" label="Task Priority: MetCon" />
      <content type="html"><![CDATA[
        10 pull ups20 Double unders30 DB Thrusters (35/25)40 Swings (55/35)50 Squats40 Swings (55/35)30 DB thrusters (35/25)20 Double unders10 pull ups
        <a href="http://www.crossfitcenturion.com/exercises/wod/1348">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/10/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1347" />
      <id>tag:,2013:/2.1347</id>
      <published>2013-05-10T02:30:51Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="DB Snatch" scheme="http://www.crossfitcenturion.com/centurion/category/db-snatch" label="DB Snatch" />
      <category term="Deadlift" scheme="http://www.crossfitcenturion.com/centurion/category/deadlift" label="Deadlift" />
      <category term="Push-Up" scheme="http://www.crossfitcenturion.com/centurion/category/push-up" label="Push-Up" />
      <category term="Toes To Bar" scheme="http://www.crossfitcenturion.com/centurion/category/toes_to_bar" label="Toes To Bar" />
      <category term="Time Priority: MetCon" scheme="http://www.crossfitcenturion.com/centurion/category/time_priority" label="Time Priority: MetCon" />
      <content type="html"><![CDATA[
        Strength
Deadlift - 3x310 Lb Increase - Sets Across
MetCon
12m AMRAP
10 DB Split Snatch (35/25) (5/per side)15 Toes To Bar10 Push Ups
        <a href="http://www.crossfitcenturion.com/exercises/wod/1347">Read more</a>
      ]]></content>
    </entry>

    <entry>
      <title>WOD  5/9/13</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitcenturion.com/exercises/wod/1346" />
      <id>tag:,2013:/2.1346</id>
      <published>2013-05-09T02:28:05Z</published>
      <author>
            <name>CrossFit Centurion</name>
            <email>info@crossfitcenturion.com</email>
            <uri>http://www.crossfitcenturion.com</uri>
      </author>

      <category term="Overhead Squat" scheme="http://www.crossfitcenturion.com/centurion/category/overhead_squat" label="Overhead Squat" />
      <category term="Double Unders" scheme="http://www.crossfitcenturion.com/centurion/category/double_unders" label="Double Unders" />
      <category term="Burpee" scheme="http://www.crossfitcenturion.com/centurion/category/burpee" label="Burpee" />
      <category term="Muscle-Up" scheme="http://www.crossfitcenturion.com/centurion/category/muscle_up" label="Muscle-Up" />
      <category term="Ring Dip" scheme="http://www.crossfitcenturion.com/centurion/category/ring_dip" label="Ring Dip" />
      <category term="Time Priority: MetCon" scheme="http://www.crossfitcenturion.com/centurion/category/time_priority" label="Time Priority: MetCon" />
      <content type="html"><![CDATA[
        &nbsp;Skill
Ring Dips / False Grip Pull ups10 Min
MetCon
12m AMRAP
5 Overhead Squats (heavy)10 Burpees (over bar)20 Double Unders
P-Chain
3x10 - Single Leg DB stiff Leg D/L (35/25)
        <a href="http://www.crossfitcenturion.com/exercises/wod/1346">Read more</a>
      ]]></content>
    </entry>


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