Fran on the Run

21-15-9

Thrusters

Pull Ups

Sprint between stations.

It's that time of the month again. It's also time for our weigh in. Can't wait to see who wins the pot! Also, heads up on our Halloween WOD. It's a fund raiser again for the heater. We will have shirts made. $35 buy in and get a shirt or $20 if you don't want one. Sign up sheet will be in the gym.

WOD 083111

10 Deadlifts

20 DB Push Presses

30 Air Squats

40 Box Jumps

50 Kettlebells

60 Push Ups

70 Double Unders

80 Sit Ups

90 Lunges

100m sprint

Thursday is weigh in for the biggest loser, make sure you are here if you are still in the game. You had to be a participating member of The Box to still weigh in. Welcome to The Box Sam! You all did great! Pain is progress!

WOD 083011

5 Rounds

5 Cleans

20 Burpees

3 More days until weigh in...What do you think about all this lifting I'm throwing at you? If it's not rough...it's not right.

Nancy

5 Rounds

400m Run

15 Overhead Squats (Rx 95#/65#)

The Dirty Dash was a blast! Thank you Militants for making it such a great time. Everyone check out all of our pictures on the blog.

Sunday WOD @ 2:00

Happy Birthday Mike!!!

4 Rounds

8 Manmakers

26 Sit Ups

19 Lunges

77 Jump Ropes (Singles)

Hey!!! Come and celebrate Mike's birthday by sweating and giving me dirty looks...even if you are doing the Dirty Dash on Saturday. We have everyone's packet for the Dirty Dash so come and get it.

WOD 082511

2 Rounds

20 Kettlebells

20 Box Jumps

Rest 1 Minute

2 Rounds

20 Pull Ups

20 Push Ups

Rest 1 Minute

2 Rounds

20 Ring Dips

20 Deadlifts

Now that school is in there is no reason your kids can't come to the gym and sit and do their homework while you work out. Dirty Dash is almost here and I want some feedback on the bbq and beverage idea. We need to be up at bogus by 9:30. Make sure your waiver is signed and packets are picked up either thursday or friday at golds gym on parkcenter in boise or get someone to pick it up for you.

WOD 082411

4 Rounds

Handstand Walk 20 feet

10 Bounds

20 DB Squats

Militants who are doing the dirty dash listen up! We plan on sticking around after getting muddy and doing our own BBQ. So, carpool with someone and bring your own cooler full of beverage and your own meat and a side dish to share and we will grill afterwards. If anyone has a gas or charcoal grill they are willing to bring up please do. We have tents we are going to be under so we will have some shade. Bring some chairs and things to eat on and eat with. Don't forget to sign your waiver electronically and our run is at 11:00 and we will be there an hour or more early.3 more days!

WOD 082311

15 Min AMRAP

10 Push Ups

10 Air Squats

10 Ring Pulls

Welcome to The Box Aaron and Cheryl Lynn! Hope everyone has a great first week at school!

WOD 082211

Partner WOD

10 Rounds

5 L-Pull Ups

10 Chin Ups

10 Clean and Jerks

20 Double Unders

5 Over the bar Burpees

15 Lunges

Sprint 150m

6 Days until the Dirty Dash! Stay in the gym all week and prep for it. It won't be a light week. The harder you work out this week the better off you're going to be on Saturday!

Sunday WOD @ 2:00

JT

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

In honor of our troops that fight for the freedoms we have in this great country of ours we will try to do a hero wod every Friday. God bless America!

WOD 081811

4 Rounds

5 pistols (ea leg)

10 Push Presses

15 Box Jumps

Run 400m

Great Day, Militants! We set some new and better Deadlift PR's today! Keep it up. Ladies...tell all your friends...strong is the new skinny!

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PR Deadlift...then

10 Min AMRAP

5 Burpees

10 Air Squats

10 Sit Ups

5 Push Ups

Doesn't it feel great to feel that crazy muscle pain of a good wod? Be hard to kill, Militants.

WOD 081611

6 Rounds
7 Squat snatches

14 Ring Push Ups

21 GHD Back Ext.

Don't forget you have two more weeks until we weigh in for the biggest loser!!!

GI Jane

100 Burpee Pull Ups
Fantastic WOD today, Militants! Wow! 200 partner thrusters, the bar never touched the ground with 200 meter runs inbetween each set. LOVED IT!

sunday wod @ 2:00

Nutts

10 Handstand Push Ups

15 Deadlifts (#250/185)

25 Box Jumps (30")

50 Pull Ups

100 Wallballs

200 Double Unders

Run 400m w/a 45# plate

Nice PR of 345 on your deadlifts Ray!!!!HooAhh!!

WOD 081111

12 Min AMRAP

400m Run

5 Deadlifts

Foothills run today at 8pm. Details on how to get there in yesterdays blog.

WOD 081011

10 Min AMRAP

5 Thrusters (155/115)

10 Pull Ups

20 Double Unders

Running the foothills,8:00,Thursday.Join us.Go North on Broadway to Warmsprings. Go through Warmsprings past St. Lukes and turn right on Reserve before the baseball fields.Take a left at Mtn. Cove.Second parking lot on the left.

WOD 080911

Field Day

WOW! What a fun day and you all did great! This field day is going to have some box jumps and kettlebells and sprinting so bring your running shoes.

Quote:You cannot be disciplined in great things and undisciplined in small things. Brave undisciplined men have no chance against the discipline and valor of other men. Have you ever seen just a few policemen take on a great crowd....General George S. Patton Jr.

WOD 080811

CrossFit Games Masters Chipper

10 Handstand Push Ups

20 Wallballs

30 Toes to Bar

40 Power Cleans #135

50 Burpees

60 Deadlift Sumo High Pulls #75

I just want to let you all know how proud I am of your progressions. Not only in your workouts but in your knowledge of CrossFit. I'm proud to have you all at my gym. Thanks for being part of the Militant team.

Quote: What counts isn't necessarily the size of the dog in the fight, but the size of the fight in the dog...Dwight D. Eisenhower

sunday wod @ 2:00

Happy Birthday Eric

Run 1 mile

6 rounds

1 round of Cindy

5 burpee box jumps

1 round of cindy

5 manmakers

then run a mile

WOD 080411

3 Rounds

Row 20 Cal

GHD

Sit Ups

Knees to Elbows

Ab Wheel

Rower keeps the time

If anyone wants to run with us tomorrow in Boise these are the directions. Broadway to Warmsprings. Go through the light and take a right at Reserve at the baseball field. Take a left at Mtn. Cove and its the second big parking lot on the left. We are taking off right at 9:00 so we can beat the dark so if you're coming, be early and be ready.

WOD 080311

8 Min AMRAP

Bear Complexes (# times reps = score)

2 Min AMRAP

burpees

This one is going to be fun. This is go time Militants. There will be no water breaks in the middle of the work out. You can drink when you're done puking at the end of it.

Welcome to the gym Taylor. You all did great.

Kris

4 Rounds'

Run 400m

200 Jump Rope

25 Lunges
In honor of Kris, Scott's aunt who died 2 years ago in a car accident. These are the 3 things that she loved to do. You were loved by all Kris.

Welcome to The Militia Box Sunny! Today was a lot of fun...as usual. You all did fantastic! For those of you who did not specify a shirt for The Dirty Dash I will order you a black one with all of our orders.