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

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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.
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One minute Rest
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5 Rounds
Kettlebells
5 Wall Sprints
Same method applies as with wallballs. Partners counts total kettlebells swung together.
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One Minute Rest
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5 Rounds
Burpees
5 Wall to Wall sprints
Same method applies as with above rounds.
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Do this for time and write down reps for wallballs, kettlebells and burpees.
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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.