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

Thursday, March 31, 2011

CrossFit Open WOD #2


15 Min AMRAP

9 Deadlifts #155/#100

12 Push Ups (hands off deck)

15 Box Jumps 24"/20"

Happy Birthday Kathy Weaver! I know you've all seen her crazy awesome abs. But, I had to show them off again on her birthday!

Wednesday, March 30, 2011

WOD 033111


8 Rounds

Jog 200 M

Sprint 200 M

Rest 1 Minute

We need a run day, Militants!

QUOTE: By persisting in your path, though you forfeit the little, you gain the great...Ralph Waldo Emerson

Tuesday, March 29, 2011

WOD 033011


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

Pistols

Back Ext.

Ab Wheels

We are having fun at the Moxie Java bar in Homedale on Friday @ 7:00. It's got good food and drink and it's fairly inexpensive. You are all invited to join us. It will make a good end of the day because you will be doing the Second CrossFit Open WOD #2. HOOAAH!

Monday, March 28, 2011

WOD 032911


5 Rounds

5 Thrusters

10 Burpees

15 Double Unders

Welcome to the gym Tom and Becky(Becka). Hope you all enjoyed the WOD.

QUOTE: Many of life's failures are people who did not know how close they were to success when they gave up...Thomas Edison

Sunday, March 27, 2011

WOD 032811

For Time
75 Air Squats

50 Pull Ups

20 Ring Dips

50 Air Squats

35 Pull Ups

15 Ring Dips

25 Air Squats

20 Pull Ups

10 Ring Dips

We're coming up on April dues. For those of you who have shirts out, just put it in your April payment. Also, for those of you who are sooooo close to getting your pullups.....practice on this wod getting your kipping.

WOD 032711


Militia Poker

Friday, March 25, 2011

WOD 032611

WOD @ 2:00

Thursday, March 24, 2011

WOD 032511

4 Rounds
10 Hang Cleans
15 Pull Ups
20 Wallballs
Great job today, Militants!

Wednesday, March 23, 2011

WOD 032411

Back Squat 3-3-3-3
Then....
7 Minute AMRAP
10 Push Ups
10 Sit Ups
10 Air Squats
Fantastic run today! If any of you didn't make it to the gym but worked out at home, put it on comments. We like to see what you did. For those of you who are doing the sectionals workout please bring your own "standard 2 gig chip" for my camera. Then you can bring your video home and down load it on your own.

Tuesday, March 22, 2011

WOD 032311

Run 1 mile or...2 miles...or 3 miles
depending on your fitness level. Please choose the fitness level that will push you the hardest not be the easiest. Next thing I want you to do is play a game along the route you are running. I want you to run as fast as you can from one power pole to the next and then jog to the next one. Keep alternating your whole route. Please try not to walk. Let your jogs be your rest.

Monday, March 21, 2011

WOD 032211

For Time
70 Burpees
60 Sit Ups
50 Kettlebells
40 Box Jumps
30 Handstand Push Ups
Yaaaa Burpees!!! Welcome to the gym Logan! You all did so great at the workout I thought I would give you something a little more challenging. I never give you something I don't think you can handle. HOOOAAA, Militants!!!!

Sunday, March 20, 2011

WOD 032111

5 Rounds
5 Deadlifts
7 Ring Dips
9 Pull Ups

WOD032011

Workout at 2 o'clock

Thursday, March 17, 2011

CrossFit Open WOD #1

10 Minutes
30 Double Unders
15 Power Snatches
AMRAP (as many rounds as possible)
Let's see how we stand up to the rest of the world of crossfit. This is the first workout of the CrossFit sectionals. Good Luck, Militants!
You guys did fantastic today! We had a great turn out! Thank you all for showing up. I had a lot of fun and I hope you did too. Murph is a tough one and you all did great.

Wednesday, March 16, 2011

St Paddys' Day




Alright Militants. It's Paddys Day so put on your best Irish.
Little history lesson. This day is in honor of a British priest that was captured and enslaved by the Irish before escaping, just to return and preach the Gospel of Christ to them. The Irish pagans had so much respect for him that he was buried on that same island that enslaved him as a young man. This priest was a mans' man who had a heart for God. So when you toast this evening throw one out for the English. God only knows what would have come of the Irish without em'.


See you at 1pm. If you can't make that one we'll see you at 6.

Tuesday, March 15, 2011

WOD 031611

5 Rounds
5 deadlifts
10 burpees
15 box jumps
Good luck to all you sectional contestants! This is going to be fun!

Monday, March 14, 2011

10-9-8-7-6-5-4-3-2-1
Push Press
Knees to Elbows
Air Squats
St. Paddy's Day, Thursday, 8:30, 1:00, 6:00!

Just to let everyone know. If you would like to buy a shirt but you don't have the money just now please just take the ones you want and write your name down on the paper on the table. You can pay me when you can.

Sunday, March 13, 2011

video

4 Rounds

Row 1 minute for calories

Sit Ups

Lunges

Kettlebells

Rower controls the time. Each station starts and stops on command of the rower. Count reps.

St. Paddy's Day WOD: Thursday, March 17th. We will only have an 8:30, 1:00 and 6:00. We will not have a 2,330,430,530 or 630. Please invite newby's. It's a great way to introduce someone to CrossFit. The workout is a free one and we will have some great shirts for sale for $20 each, sweatshirts $50. Invite as many people as you can...the more we have the better it will be. Come at 1:00 or 6:00 for the big workouts. I'm just keeping the 8:30 for those of you who absolutely can't make it for the other two. Please don't think it's not a doable workout, everyone will be able to do it, so don't skip out thinking it's going to be too hard for you or a new person.

Saturday, March 12, 2011

WOD 031311

5 Rounds
5 Squat Cleans
7 Handstand Push Ups
10 Pull Ups

031211

Rest Day

Thursday, March 10, 2011

WOD 031111


3 rounds

20 Wall Balls
20 Sit ups
20 Cal. row
20 Dips
100 Jump ropes

Wednesday, March 9, 2011

GI JANE

Deadlift lesson
PR Deadlifts 3-3-1-1-1

GI Jane
100 Burpee Pullups
For those of you who are followers of the blog...you are awesome! For those of you who haven't become a follower get your name on, I love seeing it. Also, I would like to welcome Peggy,Eric,Lyndsey,Janette,Cory and Annelise to The Box! Also our shirts are in so if you would like to buy one they are $20 each.
"Do you want to know who you are? Don't ask. Act! Action will delineate and define you"...Thomas Jefferson

Tuesday, March 8, 2011

WOD 030911

15 Minutes
10 Push Ups
10 Kettlebells
50 Flutter kicks (each leg)
For rounds.
Nice abs Kathy. See what 1 year at The Militia Box and a lot of hard work can do for you. You are all doing great. Keep up the good work!

Monday, March 7, 2011

WOD 030811

100 Double unders
90 Pulls on the rower
80 Air Squats
70 Lunges
60 Knees to Elbows
50 Back Ext
40 Box Jumps
30 75#/45# Back Squat
20 Burpees
10 Turkish get ups
Do this in any order as long as you get it all done. In fact, we are going to team up today. Everyone will pick a partner to work with. While one man works the other will rest. You can not move to another station until you and your partner have both completed each individual station. This is a partner effort.

Sunday, March 6, 2011

Happy Birthday Jarod

4 Rounds
20 Ft Handstand walk
6 Muscle Ups (6 pullups and 6 dips)
20 Sit Ups
20 Ft handstand walk
6 Handstand Push Ups
20 sit ups
Happy Birthday Jarod! Don't worry about walking on your hands crew. If you can't we have alternatives. I still don't have all the March dues in. If you haven't gotten those in please do. And don't forget we have new shirts coming so if you would like to prepay and pick some out when they come in you get first pick.

Saturday, March 5, 2011

WOD 030611


100 dumbell thrusters
@ the top of the minute 5 pushups




WOD 030511

5 Rounds
20 Backsquats #135
walk on your hands for 20 yards
Don't forget, we scale to ability. Be here at 2:00 and check it out.

Thursday, March 3, 2011

Fight Gone Bad

3-1 minute rounds
Row
Push Press
Box Jump
Wall Ball
Sumo high Pull
Happy Birthday Dallas!

Wednesday, March 2, 2011

Grace and Annie

Warm-Up...
Grace...
30 Clean and Jerks for time
RX 135

WOD...Annie
50-40-30-20-10
Double Unders
Sit Ups
OR
Annie on Steroids
100-90-80-70-60-50-40-30-20-10
Double Unders
Sit Ups
If you are able to do doubleunders you don't have a choice, you will do the second WOD. If you are just getting your double unders you will do the first WOD. If you don't have your double unders yet we will scale the first WOD down to your level but plan on working on your doubleunders. You aren't going to get them unless you practice.
QUOTE:Never,never,never,never,never give up...Winston Churchill

Tuesday, March 1, 2011

WOD 030211

Front Squat 5-5-3-1-1-1
-------------------------
21-15-9
Chin Ups
Ring Dips
Push Ups
Welcome to The Box Eric, Lindsey, Melissa, Kari and Marissa!
QUOTE: We do not quit playing because we grow old, we grow old because we quit playing...Oliver Wendell
Keep playing CrossFitters, it's what keeps us young. Our legs are pretty trashed this week so I thought I would wreck your arms a little and even you out.