Four rounds for time of:

Run 400 meters
95 pound Thruster X 15 reps
15 Pull-ups

WOD 092911

800M Run
Then
7 Minute AMRAP
7 Deadlifts
6 Pistols (3 each leg)
13 Double Unders
Then
Another 800m Run

WOD 092811

100 Clean and Jerks

3 over the bar burpees at the top of every minute

There will be a sign up sheet for the Halloween WOD in the gym. 20$ to do the WOD without a shirt and $35 to get a shirt. Please put your money in the money box. It's almost time for October dues so if you want to put the money with your dues that would be fine. This will give us a good idea on how many shirts we need.

WOD 092711

All I have to say is bring your running shoes and don't skip.

If you absolutely can not run, I have something else for you.

Happy Birthday Lyndsay

25 Weighted Lunges
20 Pull Ups
50 Box Jumps
25 Ring Dips
20 Double Unders
50 Squats
25 Knees to Elbows
20 Kettlebells
50 Sit Ups
25 Wallballs
One more month until the Halloween WOD!!!! Invite, Invite, Invite! Show someone how much fun working out can be.

sunday wod @ 2:00

Weaver

Four rounds of:

■10 L-pull-ups
■15 Push-ups
■15 Chest to bar Pull-ups
■15 Push-ups
■20 Pull-ups
■15 Push-ups
U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, KY, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan.

You are all invited to come to First Church, starting at 6:00 to listen to Ray sing with his choir tonight.

WOD 092211

5 Rounds

5 Hang Cleans

10 Wallballs

15 Jumping Lunges

Cash Out...Run a mile

Happy Birthday Lyndsay!!!! Also...we will miss you Amanda! Good luck at college.

WOD 092111

Run 400m
21-15-9
Turkish Get Ups
Ring Dips
Run 400m

wod 092011

5 min amrap
20 double unders
10 thrusters
Rest 5 minutes
5 minute amrap
5 deadlifts
10 over the bar burpees
Rest 5 minutes
5 minute amrap
Row for calories
Went and saw Tiff perform tonight with Dan and zach tonight. You guys did awesome. Can't wait to hear you again.

Angie

100 Pull Ups
100 Push Ups
100 Air Squats
100 Sit Ups
Don't forget to set the date for our annual Halloween WOD on Saturday the 29th. 20$ to do the WOD w/o a shirt and 35$ with a shirt. All the money made will go towards your new heater for the gym.

sunday wod @ 2:00

Randy

75 Power Snatches (Rx 75#/55#)
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Don't forget to tell everyone about our Halloween WOD. It's going to be a blast. Invite everyone to experiance The Militia Box on Halloween.

Brenton

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Griff

■Run 800 meters
■Run 400 meters backwards
■Run 800 meters
■Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

On a little lighter announcement...our own Tiffany Ames is singing with her band on Monday, Sept. 19th at Pengilly's on 513 W Main in Boise at 8:00p.m. You are all invited.

Michael

3 Rounds
■Run 800 meters
■50 Back Extensions
■50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Hammer

5 Rounds
5 Power Cleans (135#)
10 Front Squats (135#)
5 Push Jerks (135#)
20 Pull Ups
Rest 90 Seconds in between each round.
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team),based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23,2005.
In honor of all the troops and Americans who died during and after 9/11 we will be doing a hero wod every day this week.
Also, I have just ordered some WOD books for the gym. You may buy them as soon as they get here.

sunday wod @ 2:00

9/11. Come and join us. Let's remember.

Morrison

50-40-30-20-10
Wallballs

Box Jumps
Kettlebells
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

Let's pay a tribute to Scott Morrison and all our soldiers for keeping this country free.

CONGRATULATIONS TIF AND TONI for winning the biggest loser!!!! Our next biggest loser will be on January 1st.

WOD 090811

PR Push Press

then.....

100 burpees for time

Happy 48th anniversary Ray and Symone!!!You guys are our heros.

Annie

50-40-30-20-10

Double Unders

Sit Ups

or.....

Crazy Annie

100-90-80-70-60-50-40-30-20-10

Double Unders

Sit Ups

The choice is yours...

I have waiver forms that I will need everyone to sign when you come into the gym tomorrow.

WOD 090611

Run 1 mile

4 Rounds

5 Squat Cleans

10 Ring Push Ups

15 Pull Ups

Next Sunday is September 11. Let's honor our first responders and victims of 9/11 with a WOD at The Box. God bless this beautiful country and all who have fought and died for the freedoms we take for granted.

Labor Day

Open Gym!!!
There will not be any scheduled workout times but you are welcome to workout in the gym anytime you please today.
Happy Labor Day!

sunday wod @ 2:00

WOD 090211

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

Wallballs

Knees to Elbows

Cartwheels

For those of you who ran the Dirty Dash with us we have an envelope started to purchase that awesome muddy team pic. at the end of the run. If we all just put in 1$ we can get the jpeg and we can all get a copy of it. All we need to come up with is $16.