WOD 030112

For time: 25 Handstand push-ups 50 Toes-to-bar Run 800 meters 75/45 pound Push press, 75 reps 150 Double-unders

Tabata

8 Rounds 20 Seconds On 10 Seconds Off Pull Ups Push Ups Sit Ups Squats

WOD 022812

5 Rounds +
5 DB Deadlifts
5 DB Hang Cleans
5 DB Push Presses
5 DB Back Squats
Wait 2 minutes between each round and increase weight each round until you've reached your max.
Our St. Paddy's Day WOD will be held on Friday, March 16th at 6:00 P.M.. Try to come early to get weighed in for our biggest loser contest. We will be doing the WOD and then BBQing sausage dogs and having a bonfire. So plan on sticking around and having a little Militia Box Fun!! Please bring your own beverage and celebrate St. Paddy's Day with us!

WOD 022712

5 Rounds
5 Wall Climbs
Sprint across Gym
10 Thrusters
Sprint across Gym
It's time for dues. And only 3 weeks until our St. Paddy's Day WOD.
Quote:

No matter how many goals you have achieved, you must set your sights on a higher one.
Jessica Savitch

Sunday WOD 1:30

CrossFit Sectional WOD 1

7 Minutes
Burpees
Last day to order a Paddy's Day Shirt.

WOD 022312

21-18-15-12-9-6-3
Box Jumps
Pull Ups
The first WOD of CrossFit 12.1 is out and we will be doing it Friday, but more importantly if you wanted to sign up for the CrossFit Games you have until Sunday at 5:00.

WOD 022212

15 Minute AMRAP
10 Push Jerks
10 Pistols
10 Ring Dips
Shirt sign ups are on the cubby's. If you want to pick your size, you have until Friday.

WOD 022112

8 Rounds
5 Deadlifts
10 Burpees
15 Jumping Lunges
10 Wall to Wall Sprints
We are ordering new St. Paddy's Day shirts. The design is above. Please choose a size if you are ordering one, they will all be black. White just doesn't do well in our gym...especially through burpees.
We will only take orders by Friday so we can get them to the shirt shop to be done on time.
St. Paddy's Day WOD is on Saturday March 17th. It will bethe final weigh in for the biggest loser. Please bring a friend, it will be a fun time to introduce them to Crossfit.

WOD 022012

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
Congratulations Chuck, Tony, Erik, Ryan, Chad, Kathy and Whitney!!! You guys did great!!! And thank you Militants for the support at the competition! What a family we have! We've got the best people in our gym and the best gym ever! Way to represent! And for those of you who took pictures please bring them tomorrow so I can load them on my computer and then load them on our blog. Thank you.
BRING YOUR CLIMBING SOCKS!!!!!
For those of you who want to compete in the CrossFit Sectionals, go to the CrossFit website and CrossFit Games will be on the right hand side. Sign up. Let's see how we messure up to the world. It will be fun. We will be doing competition WOD's every Friday so you might as well see how you compare with the world.

sunday wod @ 1:30

Crosstown Throwdown Final Competition WOD 1

2 Min AMRAP
Bear Complexes
Consist of...
1 Deadlift
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
You pick your weight...weight multiplied by 6 multiplied by number of Rounds...
Shirts are in. Also, since this is such a short WOD I have some homework for you.  Look up a stretch on the Mobility WOD link I have on my blog and we will do it in the gym after the work out.

WOD 021612

21-15-9 reps for time of:
115/75 pound Power clean
115/75 pound Thruster

Do you want to know who you are? Don't ask. Act! Action will delineate and define you.
Thomas Jefferson

WOD 021512

5 Rounds
5 Deadlifts
10 Sitting Box Jumps w/ ball
15 Knees to Elbows
Welcome to The Box Marie! Don't forget, Militants...Our competition is on Saturday at CrossFit Station in Eagle. If you would like to watch it is an all day event that starts at 9:00. We have athletes competing in heats throughout the day. Come cheer us on and show your Militants pride, and wear a Militia Box shirt!

WOD 021412

20 Min Amrap
10 Handstand Push Ups
Lunge to opposit end of gym
20 Wallballs
Lunge back to other side of the gym
Welcome to The Box Sharon and Marissa!!!Rope Climbs were awesome today! You are all getting so good at them.
There are shirts for sale next to the door. If you would like to buy one, but can not pay for it yet, grab a shirt and put your name on the list at the table. The shirts are $20, you can put the money in your March payments.

WOD 021312

4 Rounds
1 Rope Climb
7 Overhead Squats
14 Burpees
21 GHD Back Ext.
Don't forget...only one month til weigh in for our biggest loser contestants! Crunch time on the diet and work outs! Our big weigh in and work out will be on Saturday, March 17th, St. Paddy's Day!!!

sunday wod @ 1:30

Crosstown Throwdown WOD 6

9 Minute continuous clock
1 min WallBalls
2 Min Overhead lunges
3 Min Row for Calories
3 Min 1 Rep Max Ground to Overhead
Find your Power Clean PR if you don't already have it before you attempt this WOD so you know what to load on your bar for your one rep max.
Don't forget about our Valentines Day WOD Saturday at 2:00.  Come early to get your fat%
If anyone is available to watch our Militant Competitors compete on Saturday, Feb. 18 we will be there from 8 a.m. in the morning until afternoon. Please come watch us and cheer us on. It will be at Crossfit Station in Eagle, in the Rocky Mt. Plaza off of State and Eagle. Google it.

DT

12-9-6
Deadlift 155/105
Hang Clean 155/105
Push Press 155/105
Congratulations Derek for getting your muscle-ups!

I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be.
Ken Venturi

WOD 020812

Death by Power Cleans/Squat Cleans
wait 5 minutes
PR Squat Clean
Don't forget about our V-Day wod on Saturday at 2:00 and get an update on your body fat %. Also don't forget that if you are not an active participant of the gym you are out of the biggest loser contest.

WOD 020712

5 Rounds
10 Turkish Get Ups
20 Kettlebell Swings
30 Sit Ups
Welcome to The Box Kirk! And welcome back James.

Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.
Wayne Dyer

WOD 020612

Running with Cindy
Run 800m
20 min AMRAP of
5 Pull Ups
10 Push Ups
15 Air Squats
Run 400 m

Saturday, Feb 11th, our Valentines Day WOD @ 2:00. I know it's date night so get here at 1:30 so we can get your body fat percentage and see where everyone is at....and wear pink...lot's of pink.

Sunday WOD 1:30

Crosstown Throwdown WOD 5

7 Min AMRAP
5 Deadlifts
10 Box Jumps
Deadlift weight multiplied by your deadlift reps equals your score.
Congratulations to everyone who got your double unders today! What a fun workout.
Happy Birthday LT, Anthony and Jaremy and anyone else who I might have left out.

WOD 020212

5 Rounds
1 Rope Climb
10 Clean and Jerks
25 Double Unders
Congratulations Whitney for getting your pull-ups!!!
Bring your long socks and your long pants for the rope climbs.
It's that time of month again...dues. If you bought a shirt just put it in with the dues money.