100110

100 Burpees for time.

October Burpee Challenge!

Starting at the beginning of every month we will be starting a Challenge that is open and optional for all MB members. These Challenges will be in addition to your WOD, and you must complete them even on your off days.

For the month of October we (read Chuck) have decided on Burpees. To participate in the Challenge you must complete 100 Burpees every single day for the month of October. You will track this on your own (honor system), track your time to see how you improve.

What if I can't do 100 Burpees? Well give today's WOD a try and see how you do. If 100 Burpees every day seems unmanageable then shoot for a lower rep number. Let everyone know that you are doing the Challenge to hold us and yourself accountable. Good Luck.

Scottie

WOD 093010

6 Rounds

10 Pull Ups

20 Sit Ups

30 Air Squats

Run 400m

Congratulations Pam and Roxy for getting your double unders today! You all did fantastic today. I'm going to have some waivers in the gym for those of you who haven't signed one yet. Please sign them as you come in throughout the week and leave them on the table.

WOD 092910

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

Double Unders

Kettle Bells

Box Jumps

Knees to Elbows

Reminder to those of you who ordered sweatshirts($50) and t-shirts($20) to bring your money in. Our shirt guy needs his money up front. Also October dues are coming up. I also have a nike ipod that I found on the ground about a month ago. If it belongs to any of you please come and claim it. Fantastic WOD today! See you all in the gym tomorrow. WOD Up, Militants!

WOD 092810

"DT"

5 Rounds

12 Deadlifts

9 Hang Cleans

6 Push Presses

Congratulations for graduating bootcamp Connor! We at The Militia Box are so proud of you. Good luck at your next station. Can't wait to see you when you get home.

I would also like to remind everyone that October dues are coming up. This will get you some gravel in your parking lot so it won't be so dusty in the dry weather and muddy in the wet weather. Also a reminder that shirts have been ordered so those of you who haven't paid are welcome to pay. I used our original guy and not a company so he needs to be paid up front not after. $50 for sweatshirts and $20 for t-shirts.

WOD 092710

Run 400m

25 Burpees

Run 400m

50 Push Ups

Run 400m

75 Lunges

Run 400m

100 Air Squats

Run 400m

75 Lunges

Run 400m

50 Push Ups

Run 400m

25 Burpees

Run 400m

We on this continent should never forget that men first crossed the Atlantic not to find soil for their ploughs but to secure liberty for their souls...Robert J. McCracken

WOD 092610

4 Rounds

5 Deadlifts

10 Dips

10 Strict Pull Ups

Run 400m

WOD 092510

Rest Day

WOD 092410

"Fight Gone Bad"

3 Rounds

1 Minute Each Round

Sumo High Pulls

Push Press

Box Jump

Wall Balls

Row

Ray discovered that box jumps are biblical...by my God i can leap over a wall...Psalm 18:29b

Don't forget everyone that tomorrow is the last day to order sweatshirts(50$) and t-shirts(20$).

Our concrete would make an awesome skating rink so if your kids have skates or roller blades, let them bring them and try our new pad out. See you for the workout! WOD Up Militants!

WOD 092310

5 Rounds

10 Chinups

20 Situps

10 Push ups

20 Situps

The photo above is warning shot. D.T. is coming real soon. Dug needs to redeem his DT time. Can't have Chuck win everything.

WOD 092210

Run 400 M

25 Dumbell thrusters

Run 400 M

20 DB thrusters

Run 400

15 DB thrusters

Run 400 M

New concrete pad is in but it isn't ready for heavy traffic until Wednesday. Place is growing and it's all thanks to you guys that for whatever reason keep showing up. Thank you guys. So far it's a fun ride. And thanks to all of you that tried to help with that *(^^%%^^* cow. That's what you get out here sometimes.

WOD 092110

Field Day

WOD 092010

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

Bear Complexes

Dips

Double Unders

When we are no longer able to change a situation we are challenged to change ourselves...Victor Frankl

WOD 091910

The Wicked Tinkers

"Murph"
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
Courage is the power to let go of the familiar...Raymond Lindquist

WOD 091810

Swagger

Rest Day
Tinker Day
Swagger Day
Bagpiper Day
Just an all around Great Day!

WOD 091710

Tabata

Push ups

Air Squats

Situps

That's 20 sec. of work with 10 sec. rest. 8 rounds each exercise.

We will not be having a 6:30 session today. We will be leaving directly after the 5:30 session. I appologize for the inconvenience and hope to destroy you more properly next week. Have a great weekend and good luck to you Dirty Dashers and bagpipe players on Saturday.

WOD 091610

3 Rounds

1 minute each

Bounds

Kettlebell

Row

Handstands

Flutterkicks

We are pushing the sweatshirt order out for one more week, so if you would like to order one please do. Also, I have had a lot of you ask if you could pay now. I don't see why not, we will mark your order as paid if you would like to pay for your shirts before they come in. They are $50 for the sweatshirts and $20 for the t-shirts.

WOD 091510

3 Rounds

5 Deadlifts

10 Ring Dips

15 Pull Ups

20 Pistols (10 each leg)

Run 400m

Only a couple of days until we put in our sweatshirt($50) and t-shirt($20)order so if you want one please sign up on the white board. Also, if anyone wants to get a t-shirt we have xlarges and womens smalls.

WOD 091410

5 Rounds

5 Dumbell Deadlifts

5 Dumbell Hang Cleans

5 Dumbell Push Presses

5 Dumbell Squats

Increase weight every round

Wait two minutes between each round

Welcome to The Militia Box Nikki, Shawn, Tesha and Scott! You all did fantastic today and I hope you join us again for another crazy day at the Box. Great job Shawn for killing us all in the WOD! We all look forward to a rematch. WOD Up Militants! By the way I would like to wish Joe Happy 21st Birthday. I hope you makes wise choices tonight. I would like to let you know Joe that my present to you was allowing you to be the first person to puke on my gym floor. I know, it's what you always wanted.

WOD 091310

10 Dumbell Thrusters

20 Burpees

30 Wall Balls

40 Box Jumps

50 Push Ups

60 Double Unders

70 Lunges

80 Sit ups

90 Air Squats

100 Single Jump Ropes

WOD 091210

400 M

50 Pullups

400 M

75 Pushups

400 M

100 Air Squats

400 M

75 Pushups

400 M

50 Pullups

400 M

Come and join in on the beautiful Fall weather at The Militia Box! We are ordering your sweatshirts next week and we have come up with a price of $50. This includes your choice of color, Psalm 144:1 on the back or the pirate saying, Militia Box on the front, zipper or no zipper, size, and any name you choose on the back to define it's yours. Please have your order in on the sign up sheet on the white board and we will order it by Friday. Also, if you want to order a t-shirt there is a choice of t-shirt colors and a sign up sheet for that too. Those will be $20.

WOD 091110

REST DAY

I would like to remember this day and all the people who suffered and died in the 9/11 attacks. God bless the families and our soldiers fighting for our freedoms. May we all remember that if it weren't for the gifts of God and our soldiers we wouldn't have the freedoms we have today.

WOD 091010

21-15-9

Turkish getups w/bar

Scotts press w/bar

1 Mile run @ completion

WOD 090910

Overhead plate carry down driveway RX 45#

4 Rounds

Row 1 minute

Air Squats

Sit Ups

Burpees

Rower sets the 1 minute clock, no one minute rest.

Fantastic job Erik, you not only lifted the most today but you and Kathy did the most rounds! Ray and Symone...you are both a perfect picture that not only is CrossFit great but that there are no excuses. I'm more than proud of both of you...and all of you! Great Job Militants!!! WOD UP!

I've had to fight like hell and fighting like hell has made me what I am...John Arbuthnot Fisher

WOD 090810

20 Minutes

5 Deadlifts

10 Dips

15 Double Unders

For Rounds

We had some awesome carnage in our gym today! Good job Janice and Michelle!

Welcome Jason to The Militia Box. Fantastic Fran time Chuck, you kicked our butts with a Sub 4 Fran. Also, if you would like to semi-custom order a sweatshirt please see me in the gym this week.

WOD 090710

"Fran"

21-15-9

Thrusters

Pull Ups

Field Day was fun for the stragglers that weren't out camping! Hope to see you all after a long and relaxing Labor Day Weekend! Let's kick some Militia butt! Also, I'd like to welcome Michelle and Nathan to the Box and congratulate Scott for killing us all in the WOD!

New Links!

Happy Labor Day! Take a minute and look at the new links we just posted over on the right. Just a brief description on each:

Beyondthewhiteboard.com is an on line site specificially designed for you to log in and keep track of all your WOD's, your PR's, and your lift and run times.

Crossfit Endurance is for those of you that have been coming twice a day we have posted a site that lists some great ideas for runs and rows. If you have any questions make sure to ask.

My personal fav: MobilityWod. That last couple sessions we have been doing some short WODs to work on our mobility. These WODs can be done everyday on top of our normal workout. Why do them? Think of it this way, the more flexible you are, the better range of motion you have, the more you will be able to use all those muscles you have been building. Plus you will feel better and will be less injury prone. Again, if you have questions or areas you need help with let us know. Shoot me an email: Highlander366@gmail.com

Thats all for now!

WOD 090610

Field Day...You'll see..and you'll have fun too.

I have purchased a money box that will sit on the table by the jump ropes. There will be envelopes by it so if you have cash you can put it in the envelope and write your name on it when you put it in.

We have had so many of you show progression and I'm proud of every single one of you. You all are like family, I hope you know that! So, come tomorrow and kick some butt on the field! Also, please check out "mobilitywod.blogspot.com" for some great stretches given to us by Kelly Starrett owner of San Francisco CrossFit. He's a physical therapist and he knows right where to stretch you. We need more of that.

Wod 090510

5 rounds

KB swing

Knees to Elbows

Weighted lunge

Handstand

Rest Day

WOD 090310

"DT"

Rounds

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Nice Job Militants! Chuck killed us in his reps per round today but I think Mike has us all beat...he did the WOD twice after doing yesterdays running WOD. Fantastic job Mike!! We want to order Militia Box sweatshirts so if you would like to put an order in please write it on the mini white board and pick what ever color and size you would like it in and we will try to order in a week or so. Also, if you would like to take a CPR class, please sign up in the gym. We don't know the cost yet but we need 15 or 20 people before the class can be scheduled.

WOD 090210

"Fight Gone Bad"

3 Rounds

1 minute each round

Box Jumps

Push Press

Row

Sumo High Pulls

Wall Balls

Welcome to The Box Katja, Ine, and Terra...you all did great today. I'm very proud of the turnout since it was a running WOD. You all are doing great in your running. Chuck and Jarod kicked our butts today, great job guys!