WOD 020112

Partner Wallballs
500 Wallballs
60 second intervals
Every 60 seconds you get as many wallballs in as you can between you and your partner until you get to 500. Your 60 seconds of work is your partners 60 seconds of rest.

Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success.
Dale Carnegie 

WOD 013112

4 Rounds
1 minute each round
Push press 65/45
Jumping Air Squats
Farmer Carry
Burpees
Flutter Kicks
Rest
It's the beginning of the month. So, for those of you who bought shirts please put your shirt money with your dues money. Shirts should be done in 2 weeks or less. Hopefully in time for the competition work out.

WOD 013012

4 Rounds
10 Overhead Squats
15 Chin Ups
20 Kettlebells
4 Wall to Wall Sprints
We just got the potholes grated out of the driveway so please go slow up and down so we can pack it down. Try to drive on the edges. Militants who are in the competition, try to do it today. I want your heaviest deadlift you can do without dropping it at the top, 5 in a row.

sunday wod @ 1:30

Crosstown Throwdown WOD 4

7 Rounds 5 Right Arm KB/DB Snatches 5 Left Arm KB/DB Snatches 15 Hands off Deck Push Ups (feet on 45# plate) 25 Double Unders (or 75 Singles) Today is the last day to order shirts. $20 a piece. You can pay with your February dues next week.

WOD 012612

100 Box Jumps 100 Sit Ups 100 Air Squats 100 GHD Back Ext. Congratulations Marissa for getting your pullups! Awesome Fran time Tony! He got a 2:35!

Fran

21-15-9
Thrusters
Pull Ups
Rest for 5-10 Minutes
10 Minutes Stretching Session
Welcome to The Box Ina!
We will be having our annual Valentines Day WOD on Saturday Feb. 11th. Wear pink and red, especially you men. It's a time to dress quite....gay. We will also be doing a mid-stream body fat test with the callipers to see where we are all at. So keep up the good work on eating good and keep your butts in the gym.

Field Day

Field Day in the Gym!!!
Welcome to The Box Jeremy and Mary!
If you want to order a t-shirt the sign up sheet and choices are by the cubbies. Order to the end of the week.

WOD 012312

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups
If anyone is interested in ordering a Militant shirt with our logo on the back or our logo on the front with Psalms 144:1 on the back. It will be this week only. The are 20$, you can pick your color and size. If you want kid shirts let me know. This week only. We will order shorts soon.

sunday wod 1:30

Crosstown Throwdown WOD 3

RX
15 minute AMRAP:
1 Rope Climb to 15 Feet
200 Meter Run/Farmer Carry with Dumbbells (35/25, each hand)
5 Hang Squat Cleans (115/75)
Masters RX
15 minute AMRAP:
1 Rope Climb to 15 Feet
200 Meter Run/Farmer Carry with Dumbbells (30/20, each hand)
5 Hang Squat Cleans (95/65)
Modified
15 minute AMRAP:
15 Ring Rows
200 Meter Run/Farmer Carry with Dumbbells (25/15, each hand)
5 Hang Squat Cleans (65/45)
We are also meeting on Saturday @ 12:00 if you want to do or redo your WOD. If you have a set of 25# dumbbells please bring them.
Good luck David on your 50K ultra marathon tomorrow. We are all so proud.

WOD 011912

21-18-15-12-9-6-3
DB Push Presses
Box Jumps
Lunges

Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.
Norman Vincent Peale

WOD 011812

5 Rounds
10 Deadlifts
15 Ring Dips
20 Pistols (10 each leg)
If you are going to practice climbing the ropes, make sure you wear long thick socks, it tears your shins up.

WOD 011712

Partner WOD
10 Rounds
10 Wallballs
10 Toes to Bar
10 Kettlebells
Partner #1 will start w/wallballs while partner #2 rests, when partner #1 finishes he/she must touch partner #2 who will do toes to bar while partner #1 rests, when partner #2 finishes he/she must touch partner #1 who will then do kettlebells, and so on. Each partner will actually do the whole WOD only 5 times when they are done.
Welcome to The Box Kimbra and Derek!
Attn Competitors: We are all going to wear our black Militant shirts to the competition. If you don't own one please let me know, we need to order them right away. I need to know what size you wear. If you are going to come and cheer us on please wear any Militia Box shirt you own. If you don't own one and you want to buy one please let me know, we have some left. They are $20 each.
About the rope climbs. Please wear something that will protect your shins. Maybe go buy some compression socks and wear long pants. The rope really tears your shins up.
Also, a lot of chalk and tape is being used but not replenished. If you're going to use the tape please replace it, it can get expensive. Thank you.

WOD 011712

Tabata
8 Rounds
20 Seconds of work
10 Seconds of rest
Pull Ups
Push Ups
Air Squats
Sit Ups
Burpees
Welcome to The Box Mike and welcome back Shelly and Travis! 
Attention Militants: For those of you who are doing the competition we are doing things a bit different this week. We have hung two ropes but we have ordered 4 more and we hope to have them up by Saturday. We will also have a lot of visitors from other gyms that don't have ropes so I think we should practice our rope climbs all week long and get ourhang  squat cleans down and then we will all gather on Saturday and do the WOD all day long with all the other gyms. Please hold the day aside. It should be fun. More details later in the week.

sunday wod 1:30

Crosstownthrowdown WOD 2

All the men in this movie did CrossFit....I'm just saying.
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Pull Ups

Modified...
Thrusters 65/45
Jumping Pulls

10 Minute Time Cap

Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy. Norman Vincent Peale

Annie

50-40-30-20-10 Double Unders Sit Ups Quote: Always do your best. What you plant now, you will harvest later. Og Mandino

WOD 011112

Partner WOD
200 Hang Cleans between you and your partner.
The bar can not touch the ground. Everytime it does both
partners immediatly drop and do 20 burpees. One partner
must be doing hang cleans while the other partner runs 4 wall
to walls. This equals 200meters.
Hey, prayers are with Lyndsay today for her shoulder and her speedy recovery!

WOD 011012

Twice around Bear Crawl Track 10 Manmakers 20 Burpees 30 Overhead Lunges 40 Box Jumps 50 Wall Balls 40 Jumping Pulls 30 Back Ext. 20 Kettle Bells 10 Wall to Wall Sprints Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach. Arnold Schwarzenegger Read more: http://www.brainyquote.com/quotes/topics/topic_fitness.html#ixzz1j1zY2w5I

WOD 010912

5 Rounds 5 Deadlifts 10 Ring Push Ups 15 Jumping Air Squats 20 Sit Ups Welcome to The Box, Bill. For those of you who are competeing in the Crosstownthrowdown, we at the box are going to do the WOD on Mondays and as a gym on Fridays. So, when you show up here tomorrow plan to do WOD #2 of the competition. Also, if you haven't paid for your biggest loser spot please do. And join up while you still have time. You have until Sunday to join biggest loser and to bring friends and family in for our "join in January and get February free" deal.

Sunday WOD 1:30

Crosstown Throwdown WOD 1

8 Min AMRAP 4 Toes to Bar 8 Power Cleans 65/95 12 Burpees This is a sprint guys! Give me everything you have. I expect you laying on the floor in your own puke and sweat. 5min rest...Then...100 overhead lunges. If you still want to represent our gym in the competition please go to www.crosstownthrowdown.com and register. Also, a couple of you have inquired about your kids working out in the gym. Kids fall under our "under 18" at $50 a month. If you want to pay per session it would be 7$ a session. Otherwise lets have kids play in the play room. It's a little small but if we can keep the heating bills down we have plans for a larger kid room soon. Also we want to keep all the kids safe so police the little ones.

WOD 010512

21-18-15-12-9-6-3 Dips Kettlebells Back Ext. Welcome to The Box Leland! Our join in January get February free offer will expire Jan. 15th. So if you have anyone in mind bring them in. That also goes for joining the biggest loser. So if you're interested please join a team and put your $20 in the pot. It's a great way to start the year.

Mary

20 Min AMRAP 5 Handstand Push Ups 10 Pistols 15 Pull Ups Welcome to The Box Benny, Miguel, Roxanne, George, Brad and Chelsea. Quote - Defeat is not the worst of failures. Not to have tried is the true failure. George Edward Woodberry

WOD 010312

5 Rounds 10 Push Presses 20 Sit Ups 30 Double Unders Welcome to The Box Bridget, Cindy, Anita, MaryAnn and Brian. Attn: Militants...CrossFit Station is putting on a gym to gym competition that everyone can enter. If you are interested we will be posting the weekly wods on Fridays and doing it as a gym throughout the day. If you would like to join in the fun follow these instructions... go to...crosstownthrowdown push...register when you get to the first page do not sign up as a blog,to the right are blue words that say "sign in as a username only", push that. Sign in with a username and a password and your email address. Go into your email address to activate your account. When we do the workout you will post your score on the website. It's easy and fun and you must sign up this week to do it. There will be one workout every Friday until Feb. 18th when we gather at CrossFit Station in Eagle with all the CrossFit gyms in the valley and compete against them.

WOD 010212

15 Min AMRAP
10 Push Ups
10 Box Jumps
10 Wall Balls
It was nice to have you back Jarod. Safe trip back.
Come in ready to get your body fat done. Also, I would like everyone who is doing our biggest loser challenge to take a picture of themselves front and side and keep it with them. I will ask you to do it again on St. Paddy's Day so you can see the difference. Do it in a bathing suit. The rules are just this, keep in contact with your team mates, keep each other accountable. If you have any questions about what eating plan to follow I'll try to answer any questions you have.