Sunday WOD 1:30

We will be measuring for biggest loser today. We might not get you all in depending on the number of people that show up. But make sure we measure you sometime this week. Assign yourself to a team and pay 20$. Also, It's time to pay January dues. Just put it in the little black box. if it's cash, put it in an envelope with your name on it. Also, we are going to be putting in an order for custom bored shorts for men and women really soon. They will be a bit spendy but you get to pick your color and size and they are awesome to work out in. Plus you will be sporting the Militant logo everytime you sweat and bleed...LOVE IT!!

WOD 122711

4 Rounds
Row 400m
10 Handstand Push Ups
20 Box Jumps
30 Sit Ups
I won't be in there all week so these wods this week are just suggestions, you can do what ever you want. Hope you all had a great Christmas.

What the Fran

Partner WOD 21-15-9...each Thrusters Pull ups The bar can not touch the ground and partners can not work out at the same time. If the bar touches the ground....start the WOD over. Hot Cider and Gumbo after the 5:30 WOD...normal wod times all day long if you can't make it later.

WOD 122211

2 Rounds 25 Knees to Elbows 50 OH Weighted Lunges 75 Push Ups 100 Air Squats If anyone would like to join the competition with the surrounding CrossFit gyms go to www.crosstownthrowdown.com and register. Also, sign up for a biggest loser team. Both start Jan. 1st.And if you would like to join us on Friday after the 5:30 WOD please BYOB, I will have some Gumbo and we will make a toast to Christmas and the New Year!

WOD 122111

21 Push Presses 10 Wall to Wall Sprints 18 Ring Dips 10 Wall to Wall Sprints 15 Push Presses 10 Wall to Wall Sprints 12 Ring Dips 10 Wall to Wall Sprints 9 Push Presses 10 Wall to Wall Sprints 6 Ring Dips

WOD 122011

100 Squat Cleans
at the top of every minute do 3 burpees
Happy Birthday Jessica! Don't forget that if you get people to join in the month of Jan. Feb. is free. Offer must be redeemed by Jan. 15th. Also, stick around after the 5:30 WOD on Friday for just a very brief get together before the holidays.

WOD 121911

5 Rounds
20 Pull Ups
30 Kettle Bells
40 Double Unders
I will be posting a WOD everyday for the week after Christmas for those of you who want to get in the gym. But don't forget, I won't be in there. Starting the first week in January the 5:30 A.M. class will be held monday through friday. And for members of the gym our biggest loser will start. Bring your $20, pick a team of four, and start researching a diet...If you don't know where to start, begin with paleo, zone, or the 4 hour body. It will go through St. Paddy's Day, March 17th.

Sunday WOD @ 1:30

WOD 121611

10 Min. AMRAP
5 Toes to Bar
10 Burpees
15 Kettle Bells
Congrats on all the PR's today!!! Also, The Box will have no trainers in it the week after Christmas but it is always open for you guys to work out in anytime. Jan. 1 We will be starting the biggest loser. We will start picking our teams next week. Decide what diet you will be following, paleo, zone, 4 hour body, etc.... Everyday you cheat you have to put an X next to your name. Don't let your team down. At the end of the contest each X equals 10 burpees. It's a 20$ buy in.

PR DAY

PR DAY
Let's plug some numbers into those books of yours.

WOD 121411

15 Minutes
1 Manmaker
1 Lunge w/ same DB
2 Manmakers
2 Lunges w/ same DB
3 Manmakers
3 Lunges w/ same DB
And so on...
Welcome to The Box Andy!!!
Don't forget...December 23rd, join us anytime of day but especially at 5:30 for a Christmas WOD and a fast little party afterwards. BYOB and we will make a toast to the birth of Christ and the company of great friends and Jessica's birthday and the return of Jarod. Wear a holiday hat if you have one.

Chelsea

5 Pull Ups
10 Push Ups
15 Air Squats
Do this once a minute for 30 minutes. Rest til the top of every minute. Should get 30rounds. If your round exceeds the minute, mark your minute and continue to do work for 30 minutes. See how many rounds you get.
January special....If you have a friend that is thinking about joining, in January we are having a "get january free if you pay for february" special. Don't forget you have to be a part of the gym to do our biggest loser so this might encourage people to want to participate. The deadline for joining and getting that special and joining biggest loser will be Jan. 15th.

WOD 121211

4 Rounds
10 Overhead Squats
15 Ring Dips
20 Box Jumps
25 Sit Ups
30 Double Unders
December 23, we will have a very casual Christmas WOD. If you would like to join us at 5:30 and wear your santa or elf hat, maybe some reindeer horns if you have any. Afterwards if you would like to hang out for a bit and BYOB we will be celebrating Jessica's birthday and Jarod's visit home along with just being together as a CrossFit family. There will be wod's all day long at the normal times.

sunday wod @ 1:30

Schmalls

Run 800m...
2 Rounds
50 Burpees
40 Pull Ups
30 Pistols
20 Kettle Bells
10 Handstand Push Ups
Finish with 800m Run
In Honor of a great soldier who died serving our great country.

WOD 120811

10 Rounds

10 Sumo Deadlift High Pulls (95/65)

10 Hands off Deck Push UPs

20 Sit Ups

Welcome to The Box BJ!!! and welcome back Tom! Also, just a reminder that we will be doing a hero wod on Friday in honor of a fellow CrossFitter that died while fighting for the freedoms our country enjoys. Let's sweat a little for the men and women that give so much for this great country.

WOD 120711

10 Min. AMRAP

6 Over The Bar Burpees at the top of every minute

Fill the rest of the minute with Thrusters

Thruster # X reps is your score

WOD 120611

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

Turkish Get Ups

Box Jumps

If anyone would like to buy some shirts or a gift certificate but doesn't have the money right now, you may put your name on the piece of paper on the shirt table and pay later. There is a sale on the shirts and gift certificates through the month of December, shirts are $15, Sweatshirts $40 and gift certificates are $50. What you see is what I have.

WOD 120511

5 Rounds

30 Kettlebell Swings

20 Pull Ups

50 Double Unders

Don't forget, it's the beginning of the month.

sunday wod @ 1:30

WOD 120211

4 Rounds

Run Lines

20 Jumping Air Squats

Run Lines

20 Jumping Lunges

Run Lines

20 Sit Ups

Run Lines

20 GHD Back Ext.

It's that time of the month again to pay gym dues. Also, the shirts will be out for possible Christmas present ideas. And, we have gift certificates if you would like to get someone a one month gym membership for Christmas. Don't forget we now have a 5:30 a.m. class on Monday, Wednesday and Friday if you know of anyone who would like to come at that time. We will make it 5 days a week when we get a consistant big turnout.

WOD 120111

15 Min. AMRAP

50 Double Unders

15 Sots Press

Welcome to The Box David!

If anyone is in the market for Inovate shoes, go to the website 6p.m., they are having a great sale and it won't last long.

WOD 113011

70 Air Squats

60 Kettle Bells

50 Burpees

40 Push Ups

30 Pull Ups

20 Overhead Lunges w/ plate

10 Wall to Wall Sprints w/ same plate

Welcome to The Box Jan! It's time to pay our December dues. And also...as a completely off the wall side note, I encourage you all to look up the youtube video "Boredshorts kids tv episode 6" It will make your day.

WOD 112911

Diane meets Elizabeth

21-15-9

Deadlift 225/155

Handstand Push Up

21-15-9

Power Clean 135/95

Ring Dips

Welcome to The Box James!

I will be coaching a 5:30 A.M. class on Monday, Wednesday and Friday, starting this Wednesday. If you would like to start coming at that time or know someone who likes to get up crazy early, please join us.

Fight Gone Bad

Buy in...2 Min Farmer Carry

.........................................

3 - 1 Minute Rounds

Row for Calories

Box Jumps - 20"

Push Press 75/45#

Sumo High Pulls 75/45

Wall Balls 20/14#

Rest

Hope you all had a wonderful Thanksgiving weekend. It's good to be back to normal so let's kick some butt in the gym and counteract the garbage I know most of you will be digesting in this coming month. Our biggest loser starts on January 1st. We will do like last year and do body fat measurements and teams but this time instead of ending on Valentines Day, let's go all the way to St. Paddy's Day. You must be a participating and paying member of the gym to enter the contest and the winning team will win the pot of money. $20 a person to enter so recruit anyone who would like a boost on spring after the holidays.

sunday wod @ 1:30

Thanksgiving "The Real Story"

Thanksgiving "The Real Story"

The Geroge Washington 1789 Thanksgiving proclamation.

Whereas it is the duty of all Nations to acknowledge the providence of Almighty God, to obey His will, to be grateful for His benefits, and humbly to implore His protection and favor--and whereas both Houses of Congress have by their joint Committee requested me "to recommend to the People of the United States a day of public thanksgiving and prayer to be observed by acknowledging with grateful hearts the many signal favors of Almighty God especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness."

Now therefore I do recommend and assign Thursday the 26th of November next to be devoted by the People of these States to the service of that great and glorious Being, who is the beneficent Author of all the good that was, that is, or that will be -- That we may then all unite in rendering unto Him our sincere and humble thanks -- for His kind care and protection of the People of this Country previous to their becoming a Nation -- for the signal and manifold mercies and the favorable interpostions of His Providence which we experienced in the tranquility, union, and plenty, which we have since enjoyed -- for the peaceable and rational manner, in which we have been enabled to establish constitutions of government for our safety and happiness, and particularly the national One now lately instituted -- for the civil and religious liberty with which we are blessed: and the means we have of acquiring and diffusing useful knowledge; and in general for all the great and various favors which He hath been pleased to confer upon us.

And also that we may then unite in most humbly offering our prayers and supplications to the great Lord and Ruler of nations and beseech Him to pardon our national and other transgressions -- to enable us all, whether in public or private stations, to perform our several and relative duties properly and punctually -- to render our national government a blessing to all the people, by constantly being a Government of wise, just, and constitutional laws, discreetly and faithfully executed and obeyed -- to protect and guide all Sovereigns and Nations (especially such as have shewn kindness onto us) and to bless them with good government peace and concord -- To promote the knowledge and practice of true religion and virtue, and the encrease of science among them and us -- and generally to grant unto all Mankind such a degree of temporal prosperity as He alone knows to be best.

Given under my hand at the City of New York the third day of October in the year of our Lord 1789.

George Washington

WOD 112311

Grace meets GI Jane
30 Clean and Jerks
100 Burpee Pull Ups
For Time
On December 15, 2010, Justin Schmalstieg lost his life in Afghanistan serving our country as a Marine. Staff Sgt. Justin Schmalstieg was working as a bomb tech in Afghanistan. He completed his mission when a roadside bomb he was working to diffuse went off.
Justin aka Schmalls has been a long time athlete of Oceanside CrossFit. He was an incredible athlete, a great person, and a loving husband. Many OCF have enjoyed the privilege of his competitive spirit. He always gave it his all, left his sweat on our gym floor, and made us all better athletes just trying to keep pace with him. Justin was only 28 years old when he gave the ultimate sacrifice for all of us in the defense of our nation; against those who would wish to do us and our own families harm. Oceanside CrossFit would like to thank him and his wife Ann on December 10th, 2011 by hitting his Hero WOD “Schmalls” and raising money through the sale of his t-shirt.

We will be doing the WOD on Friday December 9th. If you would like to receive a t-shirt and give to the cause please contact the link below. Everyone that signs up and participates will get a Schmalls t-shirt.

www.Kotisdesign.com/oceansidecf

Tabata This

8 Rounds
20 Seconds On
10 Seconds Off
Pull Ups
Push Ups
Air Squats
Sit Ups

WOD 112111

5 Rounds
5 Deadlifts @ 155/105
5 Hang Cleans @ 155/105
5 Push Presses @ 155/105
10 Box Jumps
10 Kettlebells
10 Wallballs
This will be a short week. There will not be a trainer in the gym Thursday or Friday, but we will be back in the gym on Sunday. That doesn't mean you can't come work out on your own if you want to.

WOD @ 1:30

WOD 111811

5 Rounds
5 Squat Snatches
10 Burpees
10 Wall To Wall Sprints
HooAhh, Militants! The progress that diligence makes is rewarding, even if the winters are dark and cold.

WOD 111711

21-18-12-9-6-3
Deadlifts
Ring Pulls

WOD 111611

4 Rounds
25 DoubleUnders
10 Pistols (5ea leg)
10 Ring Push Ups
25 Sit Ups
Yaaa Kim and Carol!!!! You all did so great today. The weather is getting cold but the company in the gym is always good.

WOD 111511

15 Min AMRAP
3 DB Squat Hang Clean and Jerks
3 Pull Ups
6 DB Squat Hang Clean and Jerks
6 Pull Ups
9 DB Squat Hang Clean and Jerks
9 Pull Ups
Keep progressing by 3's until time is up.
Welcome to The Box Pam, Brock and Charlene!

WOD 111411

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

sunday wod @ 1:30

Dyas

Run 800 m

Overhead Squats 21 reps

Burpees 21 reps

Extreme Wallballs 21 reps

Ring Dips 21 reps

Toes to Bar 21 reps

One Round.

In honor of Robert Dyas Junior. Survived by his father and mother , and fiance Kasey. Born Jan. 1990 Died Sept. 2011. The Militia Box thanks all the men and women who serve in our military. Let's honor our countries freedom with a little sweat.

WOD 111011

10 Min AMRAP
10 Push Presses
6 Over the bar Burpees
Friday, being Veterans Day, we will be having a special hero WOD in honor of local soldier Robert Dyas who died fighting for the freedoms of this great country. Please come and sweat and pay tribute to our Veterans. If you know someone who would like to work out on Friday please bring them free of charge at any one of our regular times set on the blog.

3 rounds for time.
■95 pound Squat clean, 30 reps
■30 Pull-ups
■Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

WOD 110811

4 Rounds
5 Manmakers
10 Box Jumps
15 Sit Ups

WOD 110711

Partner WOD
5 Rounds
Wallballs
5 Wall Sprints
While One partner does wallballs the other partner runs 5 wall sprints. Runner relieves wallballer while wallballer begins his 4 wall sprints. Partners count total wallballs at end of 5 rounds. Runner must tap wallballer before wallballer begins to run.
------------------------------------------------------------------------------
One minute Rest
------------------------------------------------------------------------------
5 Rounds
Kettlebells
5 Wall Sprints
Same method applies as with wallballs. Partners counts total kettlebells swung together.
------------------------------------------------------------------------------
One Minute Rest
------------------------------------------------------------------------------
5 Rounds
Burpees
5 Wall to Wall sprints
Same method applies as with above rounds.
-------------------------------------------------------------------------------
Do this for time and write down reps for wallballs, kettlebells and burpees.
===============================================================================
Just to let everyone know our 2:00 class has been switched to 1:30. Class will start on time due to Dougs shift time change. Our police officers will be in a hurry to get to work. Also, I am going to put a sign up in the gym for you all to write down your phone numbers and e-mail addresses. This will help link our blog to your e-mail and phone so you can get any announcement we send out no matter if you look at the blog or not.

Sunday WOD @ 1:30

Doug's schedule has changed for work therefore our 2:00 will change to 1:30. Sorry if this inconveniences anyone.

WOD 110411

12 Min AMRAP
5 Deadlifts
10 Pull Ups
Score = Deadlift Reps times weight.

WOD 110311

10 Turkish Get Ups
20 Snatches
30 Wall to Wall sprints
40 Knees to Elbows
50 Box Jumps
60 Wall Balls
70 Push Ups
80 Air Squats
90 Single Jump Ropes
100 Double Unders
For those of you who haven't paid for your books or the Halloween WOD please put it in with your November dues. Also, for the next two days shirts are on sale for $15 and sweatshirts are $40.

WOD 110211

10-1 Thrusters
1-10 Kettlebells
It is that time of the month again, november dues. Also, for the rest of the week only we will be having a sale on all our shirts. $15 for all t-shirts and $40 for all sweatshirts. If you would like to buy some you can write the amount in with your monthly dues. Also I would like to welcome Rona to The Militia Box.

WOD 110111

3 Rounds
5 Wall Climbs
10 Hang Cleans
15 Dips
20 Air Squats
We have started a 5:30 a.m. class on Monday, Wednesday's and Friday's. There will be no coach for a while until we build the class up so only those of you who need no instruction, please. Also, we are playing with the idea of having a yoga class at 7:30 at night, not sure what day of the week. It will be a completely different cost than our membership so if you or anyone you know is interested please e-mail me or let me know verbally just to get the idea of the interest.

WOD 103111

4 Rounds
Bear Crawl
20 Overhead Lunges with plate
10 Burpees
50 Double Unders
Happy Halloween Militants!!!! What an awesome turn out for the Halloween WOD. It was an honor to have you all show up. I love how our Militant family is growing. I can't wait until the next one. We still have some Halloween shirts left, check them out on a table in the gym for you or a friend.

sunday wod @ 2:00

WOD 102811

Running

Saturday...4:00....bring a friend, bonfire, smores, beverage, food, friends, fun, candy, desert, games, kids, dress up.....HALLOWEEN MILITIA BOX STYLE!!!!

WOD 102711

Buy in

10 Rounds of Lines

Then...

3 Rounds

1 Minute Each Round

Row (for calories)

Wallballs

Box Jumps

Push Ups

Sit ups

Cash Out

10 Rounds of Lines

WOD 102611

21-18-15-12-9-6

Push Press

Burpees

GHD Back Ext.

4 more days until the Party!!!!!

WOD 102511

PR Back Squats

then...

10 minute AMRAP

5 Push Ups

10 Sit Ups

15 Air Squats

I will be making pulled pork sandwiches for the Halloween WOD so if you would like to bring a salad,desert or a side and BYOB then no one has to sign up for anything, just bring what you want. Don't forget stuff for smores.

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

WOD 102111

Tabata Plates

Hatchets

Squats

Presses

Lunges

The plate can't hit the floor for the full wod.

I am putting up a sign up sheet for food for the Halloween WOD. Also, everyone feel free to bring candy and makings for smores if you're staying for the bon fire, there will be plenty of kids we need to hype up with sugar....also, BYOB and bring a friend and introduce them to the best sport in the world.

WOD 102011

5 Rounds

20 Pull Ups
Sprint 200m

20 Push Ups

Sprint 200m

20 Air Squats

Sprint 200m

20 Sit Ups

Sprint 200m

We are contemplating opening up a 5:30 a.m. class on Monday's, Wednesday's, and Friday's with the possibility for a future Tuesday's and Thursday's if the commitment stays solid. If you or anyone you know is interested in this time slot write your name on the board in the gym. Once we have at least 10 COMMITTED people we will test it out. Those committed to that class would have to resist the snooze button. Please let us know or give us a call.

2010 Northwest Regional Event #1

Three rounds for time of:
135/95 pound Overhead squat, 10 reps
50 Double-unders

Happy Birthday Mr. Erik McKenzie and Becca Hendrickson....and welcome to the gym family Kelsey and Dr. Simmer. Also, there are only 3 WOD books left. If you would like one but can't pay yet just take it and write your name on the box you grab it from and pay when you can.

Grace meets Isabel on the run

30 Clean and Jerks #135/#95

Run 400m

30 Snatches #135/#95

Run 400m

Our shirts are in so if you have already paid please grab a shirt.

WOD 101711

5 Rounds

10 Pistols

6 wall to wall sprints

15 Kettlebells

6 Wall to wall sprints

20 Toes to bar

6 Wall to wall sprints

We have changed the time of the Halloween WOD to 4:00. Hope this works for everyone.