WOD 060110

7 Rounds

7 Handstand Push Ups

7 Thrusters

7 Knees to Elbows

7 Deadlifts

7 Burpees

7 Kettlebells

7 Pull Ups

A suicide bomber killed 7 CIA officers in Afghanistan on 12/30/09 after posing as a potential informant reporting on Al Qaeda. 7 new stars will be etched into the memorial wall at the CIA in their memory. May we all remember what we are fighting for and to thank our soldiers who are willing to fight and die for this great country. God Bless America!

WOD 053110

"Nutts"
10 Handstand Push Ups
15 Deadlifts
25 Box Jumps
50 Pull Ups
100 Wallballs
200 DoubleUnders
Run 400m w/45#plate

In honor of our soldiers who are fighting and who have fought and died so that we may have the freedoms that we possess. We still live in a great America and I would like to thank all of our military for their services. God bless you and your families for your sacrifices and many thanks and prayers from The Militia Box.

WOD 053010

Militia Box Poker

WOD 052910

Run 5K

WOD 052810

100 Clean and Jerks

At the top of ever minute do 5 burpees

End with 25 Double Unders

"I might not be there yet...but I'm a lot closer than I was yesterday...Author Unknown

WOD 052710

5 Pull Ups

10 Push Ups

15 Air Squats

Once every minute for 30 minutes

Goal...30 rounds

WOD 052610

5 Rounds

5 Hang Cleans

10 Wall Balls

15 Spider Man Push Ups

20 Air Squats

25 Jump Ropes

Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use....Earl Nightingale

WOD 052510

Run 400m

3 Rounds-1 minute each

Box Jumps

Kettle Bells

Sledge Hammer

Air Squat

Sit Ups

Row

---------

Run 400m at end

I though you would like to see an old picture from over two months ago. You all are doing awesome. Keep up the hard work. It will all be worth it, I promise.

WOD 052410

Start - Run 400m

10-9-8-7-6-5-4-3-2-1 of

Thrusters

Turkish Get Ups

Double Unders

End - Run 400m

WOD 052310

5 rnds

5 deadlifts

10 burpees

15 K2E

20 weighted lunges

WOD 052210

Militia Box Poker

????????

Curious? Come and find out at 11:00 A.M.

WOD 052110

10 Thrusters

20 Knees to Elbows

30 Dips

40 Push Ups

50 Pull Ups

60 Kettle Bell

70 Burpees

80 Sit Ups

90 Air Squats

100 Jump Ropes

WOD 052010

3 Rounds

20 Push Press

20 Sumo High Lift

20 Calorie Row

20 Box Jumps

20 Wall Balls

WOD 051910

50-40-30-20-10 reps of

Double Unders

Sit Ups

Success is not defined by one giant step into the future; but by many small steps one day at a time...

WOD 051810

20 Minutes

5 Pull Ups

10 Push Ups

15 Air Squats

WOD 051710

5 Rounds

100 Jump Ropes

50 Wall Balls

25 Box Jumps

10 Turkish Get Ups

WOD 051610

Run 400 m

15 Manmakers

25 Pull Ups

10 Manmakers

20 Pull Ups

5 Manmakers

15 Pull Ups

Run 400 m

Picture by Mandy McCain of Adaire Photography 899-9020

WOD 051510

3 Rounds

1 Minute Each

Dips

Ab Wheel

Star Push Ups

Knees to Elbows

Row

Leg Lifts

Bounds

Canoes

WOD 051410

Field Day

WOD 051310

Run 400m

50 Wall Balls

Run 400m

25 Kettlebells

Run 400m

50 Sit Ups

Run 400m

25 Double Unders

Run 800m

Picture by Mandy McCain of Adaire Photography 899-9020

Perserverence is not a long race; it is many short races, one after the other....

WOD 051210

21 Thrusters

21 Pull-Ups

15 Thrusters

15 Pull-Ups

9 Thrusters

9 Pull-Ups

For time.

What we are is God's gift to us. What we become is our gift to God...

Just a little reminder. Today, Wednesday, is the last Wednesday I won't have a 6:30. After this there will be a 5:30 and a 6:30 for the rest of the summer.

WOD 051110

4 Rounds

1 Minute each round

Wall Ball

Jump Rope

Push Up

Box Jump

Kettle Bell

We must embrace pain and burn it as fuel for our journey....

WOD 051010

7 Rounds

10 Handstand Pushups

10 Dumbbell Squat Cleans

10 L-Pull Ups

She girdeth her loins with strength, and strengtheneth her arms...Proverbs 31:17

HAPPY MOTHERS DAY

5 Rounds
5 Deadlifts
10 Pistols (each leg)
15 Dips
20 Pull Ups

WOD 050810

5 Pull Ups

every minute for 20 minutes

rest until the top of each minute

WOD 050710

5 Rounds

5 Dumbbell Deadlifts

5 Dumbbell Hang Cleans

5 Dumbbell Push Press

5 Dumbbell Squat

Picture by Mandy McCain

WOD 050610

Run 5K

For Time

WOD 050510

50 Box Jumps

50 Jumping Pulls

50 KettleBell Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Presses

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders

Our greatest glory is not in never failing, but in rising up every time we fail. - Ralph Waldo Emerson

WOD 050410

8 rounds
20 seconds on 10 seconds off

Row
Dips
Push Ups
Air Squats
Canoes

Some only dream of success....while others wake up and work hard at it....unknown author
I'm so proud of all you who come to our (yours and mine) gym and fight through the pain. Thanks for being a part of our family we call The Militia Box.

WOD 050310

100 Pull Ups
100 Push Ups
100 Air Squats
100 Sit Ups

I would like to appologize to my 5:30 and 6:30 class on Monday. My daughter has her freshman orientation at 6:00 Monday night and I have to be there. Please still come and my mother-in-law will be there to cheer you on. I'll be at the beginning of the 5:30 but will have to leave early. Again...I'm so sorry.

WOD 050210

21-18-15-12-9-6-3

Overhead Press

Pull Up

Weighted Lunge

Double Unders