WOD 080111

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

Pull Ups

Weighted Lunges

Ring Dips

This is the deadline for the shirts. Even if you aren't on The Dirty Dash team you can still order a MILITANT t-shirt or tank top for $20. Also, it's the first of the month, please get your dues in.

Sunday

WOD @ 2:00

WOD 072911

5 Rounds

5 Hang Cleans

10 Pistols each leg

15 Knees to Elbows

At the End Run 800m

Running in the foothills of Boise was a blast. More of you should join us next Thursday, if you have never tried it you will love it!!!! Thanks Scott for the idea. Also, I am putting in shirt orders by this Monday for the Dirty Dash team. Even if you aren't running with us but want to special order your color and size of t-shirt or tank top please let me know. They are $20. You can even order for your kids. Let me know.

WOD 072811

"Tabata"

Congratulations! Becca got her pull ups! If you all want to run with Scott tomorrow in the foothills look at the blog after this one and get the map.

The Militia Box News

For those of you who spend way to much time on your computers and smart phones, the Box is now making it easier for you to check on the daily WOD and events that are happening in the near future, i.e raft trips, Dirty Dash, etc....

You can now find the daily WOD on this blog site as well as on

Twitter

and

Rachel's Facebook

and

The Militia Box Facebook

If you are interested in hitting the trail Thursday night to get ready for the Dirty Dash here is a link for where we will be meeting. Show up at 9:00 PM and make sure to bring something to drink. There is a parking lot at the end of Mtn. Cove once you turn off of Reserve, it is behind Fort Boise Park. If you search the link for Trail 27A you will find the right area. If you show up early or get lost just listen for the sounds of bagpipes and drums and you will know that you are in the right spot.

WOD 072711

Farmer Carry 400m

1-10 Deadlifts

10-1 BoxJump

2 Minute Double Under

We are putting in an order for MILITANT t-shirts and tanks. If you would like to pick a size and color out of our book it will be 20$. This Monday is our deadline.

WOD 072611

15 Min AMRAP

5 Pull Ups

10 Wallballs

15 Kettlebells

Note to the Dirty Dash team. We have decided on black being our shirt color. We will be ordering thin strap tank tops and district thread t shirts with MILITANT on the front and THE MILITIA BOX on the back. If you would like to buy your own different black shirt or tank top and give it to me to put those things on it, please get it to me by this Monday. It will cost 10$ to put the words on or you can buy one of the ones we are getting made for 20$. Just make sure that if you buy your own, please get black.

WOD 072511

3 Rounds

Run 400m

20 Push Up/DB Rows

30 Weighted Airsquats w/DB

40 Sit Ups

Sunday

WOD @ 2:00

WOD 072211

O-Course

Congratulations Chuck and Chennel!!! Landon Charles Kainze was born on July 21, 2011. On the flip side of great news a very good friend of ours is going through some medical issues and would appreciate your prayers.

WOD 072111

100 Push Presses

5 Ring Dips @ the top of every minute

Welcome to The Box Stephen! You did great!

Don't forget that if you want to run with Scott in the foothills tomorrow at 9:00p.m. look at the map on the whiteboard. There is also 4 spots on the Dirty Dash team. Think about it. It's going to be awesome!

WOD 072011

5 Rounds

5 Tire Flips

10 Box Jumps

15 Burpees

20 Overhead weighted lunges

Run 400m

Great job on the doubleunders Ryan!! I love it when it all comes together.

http://thedirtydash.com/registration/e731b310-0814-4139-aa74-455ef023c22f

If anyone would like to know who is on the Militant Dirty Dash team just look on this sight and check it out.

WOD 071911

3 Rounds

10 Overhead Squats 135#/105

50 Double Unders

There are still some spaces open on the Dirty Dash team, but not many. If you want to run with us link my reg number on the Sunday WOD with the Dirty Dash link sign up on the blog. Also, if anyone is interested in running the foothills of Boise with Scott every Thursday evening there is a map on the white board in the gym. Also, tape is being used but not replenished. Please bring in tape if you use it. Thank you.

Barbara

5 Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Rest 3 Minutes between each round

We have a team going for the Dirty Dash. I have a link on the blog at the top to go register. If you look at the Sunday WOD info it gives you the registration code to link you to our team. If our team get's too full we can create team 2. Don't forget to sign up for the 11:00 session.

Sunday

WOD @ 2:00

If you are joining the Militant team in the Dirty Dash go into the link I have put on the blog and here is the ID's that you need.
Transaction ID is 3744360951
Registration ID is e731b310-0814-4139-aa74-455ef023c22f
Our registered time is 11:00

WOD 071511

15 Min AMRAP

10 Kettlebells

10 Box Jumps

20 Double Unders

WOD 071411

4 Rounds

10 Turkish Get ups

20 Back Ext

30 Sit Ups

400 m Run

Partner WOD

8 Rounds

10 Burpee Pull Ups

20 Wall Balls

10 Knees to Elbows

10 Air Squats

10 Dips

20 push Ups

150M Run (to culvert in driveway)

Alternate stations so that each partner actually only does 4 complete rounds. Each partner only does every other station each round.

WOD 071211

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Work your way up to a shoulder press PR then do your workout based on that weight. It's been hot out and we are all a bit drained. Stay hydrated...it's very important. Keep eating good and take your vitamins and fish oil, it will make your energy level a lot better...even in the heat.

QUOTE: You are not what you think you are, but what you think...you are...Ray McKenzie

WOD 071111

Buy in...800m Run

5 Rounds

5 Burpees

10 Thrusters

15 Pull Ups

Cash Out 50 DoubleUnders

Sunday

WOD @ 2:00

WOD 070811

Field Day!!!!!! Fun

The roof will be going on so we will do our wod out in the field. Lets keep the kids busy by the trampoline to keep them safe.

DT

5 Rounds

12 Deadlifts

9 Hang Cleans

6 Push Jerks

WOD 070611

Suicides

1 sprint the first min

2 sprints the second min

3 sprints the 3rd min etc...

welcome to The Box Chad, Tyler,Gabi and Sydnee! We loved having you guys and hope you all come back. The hot weather is bearing down on us so you all need to stay hydrated. At least 64oz of water a day. Try to carb up on veggies and fruits and feed your muscles plenty of protein. Stay away from sugary and starchy foods. These will drain your energy levels. I know a big nasty cheeseburger or a pizza just sounds awesome...but is it really worth it? Think of what it takes to work all that off. Eat clean, Militants.

WOD 070511

2 Rounds

50 Wallballs

40 Box Jumps

30 Kettlebells

20 Ring Dips

10 Overhead Squats

Hope you all had a happy fourth of July. Don't forget that it's time to pay for July. Also some of you who decided to do the biggest loser haven't paid yet and you have to weigh in for July to see where you're at.

Happy Birthday Doug

"Murph"

Run 1 mile

100 Pull Ups

200 Push ups

300 Air Squats

Run 1 mile

In accordance to militia law we had to grant Doug his choice of birthday workout...he picked Murph. So we are only doing 2 classes tomorrow, 8:30 and 2:00. Please come join us in celebrating Dougs birthday. You may do this wod as a whole, split it in half or do it with a partner. Your choice. It will be fun....but that's what I always say.

sunday

Wod 2:00

SATURDAY

REST DAY