Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Monday, May 31, 2010

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!

Sunday, May 30, 2010

WOD 053110

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.

Saturday, May 29, 2010

WOD 053010

Militia Box Poker

WOD 052910

Run 5K

Thursday, May 27, 2010

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

Wednesday, May 26, 2010

WOD 052710

5 Pull Ups
10 Push Ups
15 Air Squats
Once every minute for 30 minutes
Goal...30 rounds

Tuesday, May 25, 2010

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

Monday, May 24, 2010

WOD 052510

Run 400m
3 Rounds-1 minute each
Box Jumps
Kettle Bells
Sledge Hammer
Air Squat
Sit Ups
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.

Sunday, May 23, 2010

WOD 052410

Start - Run 400m
10-9-8-7-6-5-4-3-2-1 of
Turkish Get Ups
Double Unders
End - Run 400m

WOD 052310

5 rnds
5 deadlifts
10 burpees
15 K2E
20 weighted lunges

Friday, May 21, 2010

WOD 052210

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

Thursday, May 20, 2010

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

Wednesday, May 19, 2010

WOD 052010

3 Rounds
20 Push Press
20 Sumo High Lift
20 Calorie Row
20 Box Jumps
20 Wall Balls

Tuesday, May 18, 2010

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...

Monday, May 17, 2010

WOD 051810

20 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats

Sunday, May 16, 2010

WOD 051710

5 Rounds
100 Jump Ropes
50 Wall Balls
25 Box Jumps
10 Turkish Get Ups

Saturday, May 15, 2010

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

Friday, May 14, 2010

WOD 051510

3 Rounds
1 Minute Each

Ab Wheel
Star Push Ups
Knees to Elbows
Leg Lifts

WOD 051410

Field Day

Wednesday, May 12, 2010

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....

Tuesday, May 11, 2010

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.

Monday, May 10, 2010

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....

Sunday, May 9, 2010

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


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

Saturday, May 8, 2010

WOD 050810

5 Pull Ups
every minute for 20 minutes
rest until the top of each minute

Thursday, May 6, 2010

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

Tuesday, May 4, 2010

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

Monday, May 3, 2010

WOD 050410

8 rounds
20 seconds on 10 seconds off

Push Ups
Air Squats

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.

Sunday, May 2, 2010

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.

Saturday, May 1, 2010

WOD 050210


Overhead Press
Pull Up
Weighted Lunge
Double Unders