Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Friday, March 30, 2012


20 Minute AMRAP

20 Wall To Wall Run w/ Med. Ball
20 Wall Balls w/ Med. Ball
20 Overhead Lunges w/ Med. Ball
20 Sit Ups w/ Med. Ball

3 Burpees everytime the ball touches the floor or your head
while your doing Overhead Lunges.

If you Say you CAN'T or you CAN!! You're Right! 
                                                                -- Some Guy

Wednesday, March 28, 2012

WOD 032912

4 Rounds
1 Minute each round
Chin Ups
Weighted Lunges
Ring Push ups
Welcome to The Box Faith and Susanna!!!
We have a gymnastic coach lined up to help us with our ring work and muscle ups.  Please sign the "interest" sheet at the shirt table if you are interested. We will set up a Saturday that works with everyone in the future if enough interest is met.

Tuesday, March 27, 2012

WOD 032812

5 Rounds
2 Rope Climbs
15 Hands off Deck Push Ups
20 Dumbbell Squats
CONGRATULATIONS Tyler for getting your muscle Ups!!!! Seriously, this is the week for muscle ups! You are all doing so great with your lifts and your progression!
What you get by achieving your goals is not as important as what you become by achieving your goals.
Henry David Thoreau

Monday, March 26, 2012

WOD 032712

100 Clean and Jerks
15 Sit Ups at the top of every minute.
CONGRATULATIONS Brody on getting your muscle ups!!!! I'm so proud of you son!
The harder the conflict, the more glorious the triumph.
Thomas Paine

Sunday, March 25, 2012


Happy Birthday Ryan!!!
5 Rounds
7 Muscle Ups
21 Burpees
Congratulations Bill on getting your muscle ups!!!

Thursday, March 22, 2012


21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Freedom is never more than one generation away from extinction. We didn't pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same.
Ronald Reagan

Sectional WOD 5

7 Minute AMRAP
3 Chest To Bar Pull Ups
3 Thrusters 100/65
6 C2B Pull Ups
6 Thrusters
9 C2B Pull Ups
9 Thrusters
Progress by 3's until time runs out.
Congratulations Tom got his muscle ups!

Tuesday, March 20, 2012

Fight Gone Bad

3 Rounds
1 Minute each round
Box Jumps
Push Press 45/75
Row (cal)
Sumo High Pull 45/75
Wall Ball
No matter how many goals you have achieved, you must set your sights on a higher one.
Jessica Savitch

Monday, March 19, 2012

WOD 032012

4 Rounds
10 Turkish Get Ups
50 Double Unders
Welcome to The Box Josh!
Determine never to be idle. No person will have occasion to complain of the want of time who never loses any. It is wonderful how much may be done if we are always doing.
Thomas Jefferson

Sunday, March 18, 2012

WOD 031912

5 Squat Snatches
10 Burpees
15 Push Ups
20 Air Squats
Team Yellow won the biggest loser contest. Participants of team yellow were Lyndsay, Kathy, Dallas and Me. The ultimate biggest loser was Lyndsay losing 11.3% body fat! Great job Militants! You all did great. Keep going, this was a good beginning to the year.

Thursday, March 15, 2012

Happy St. Paddy's Day Eve!

3 Rounds
1 Minute Each
Push ups
Sit Ups
Row (calories)
Air Squats
Ab Wheel
The St. Paddy's Day WOD will only be for 6:00, this wod is for the rest of the day for those of you who can't make it. Don't forget, bring a side dish and what you want to drink. If your drink requires a glass, bring that too. Let's get here early so I can pinch and weigh you. I won't have the answer right away, so be patient.

Wednesday, March 14, 2012

Sectional WOD 4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
St. Paddy's shirts are here. If you preordered one I have them set aside for you. I did order a couple extra but not very many and they are super cool so if you want one please grab yours now. they are 20$.

Tuesday, March 13, 2012

WOD 031412

5 Rounds
5 Push Press
10 Ring Dips
15 Toes to Bar
Friday, bring a side dish and what ever you want to drink. We will have smoked hot dogs and sausages. St. Paddy's shirts will be in today. If you didn't preorder one I ordered some extras. They are $20.

Monday, March 12, 2012

WOD 031312

100 Meter Run (5 Wall to Wall Runs)
90 Double Unders
80 Sit Ups
70 Kettlebells
60 Wallballs
50 Back Extentions
40 Box Jumps
30 DB Lunges
20 DB Power Squat Cleans
10 DB Push Presses
Sorry I was sick today. I will be in the gym no matter what my condition, the good news is I won't be yelling at you. It feels like I took a sledge hammer to my chest. Ugh! Bear with me

Sunday, March 11, 2012

WOD 031212

Find Deadlift PR (must be done w/in 30min) then...
3 Rounds
11 Chest-to-bar pull-ups
2 Deadlifts at 20 lbs under PR
10 Handstand push-ups
St. Paddy's Day WOD and BonFire this Friday at 6:00. If you are a part of the biggest loser contest I will be weighing and measuring you by Wednesday. Cut offs for measurements will be the 6:30 WOD on Wednesday.  Winners will be announced on Friday.

Thursday, March 8, 2012

CrossFit Sectionals WOD 3

18 Min AMRAP
15 Box jumps, 24/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar
It's only 18 minutes....right Militants!
If you are part of the biggest loser and plan on making it to the St. Paddy's Day WOD, please try to weigh and measure in on Thursday or at the latest on Friday during the day so we don't hold up the workout at 6:00. Hours will not make a difference. Party afterwards, bring a side and byob!

Wednesday, March 7, 2012

WOD 030812

Weighted Lunges
Push Ups
Good, better, best. Never let it rest. Until your good is better and your better is best.
Tim Duncan

Tuesday, March 6, 2012

WOD 030712

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups
St. Paddy's Day shirts will be ready next week. If you have preordered a shirt please put your money in with your dues. We did order some extras, but not many. If you would like a shirt please let me know and I'll write your name on the list to reserve one for you.
Approach the game with no preset agendas and you'll probably come away surprised at your overall efforts.
Phil Jackson

Monday, March 5, 2012

WOD 030612

10 Rounds
10 Deadlifts
10 Over the bar burpees
10 Box Jumps
Always continue the climb. It is possible for you to do whatever you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it.
Ella Wheeler Wilcox

Sunday, March 4, 2012

WOD 030512

4 Rounds
Run 400m
10 Overhead Squats
1 Rope Climb
Please pay your dues if you haven't already done so. And don't forget we have our big St. Paddy's Day WOD on Friday March 16th at 6:00. We will have sausages and hot dogs afterwards and a big bonfire. Please bring a side and what you want to drink and anyone who you might think would be interested in doing the workout.

Thursday, March 1, 2012

Crossfit Sectional Open WOD 2

Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75/45 pound Snatch, 30 reps 135/75 pound Snatch, 30 reps 165/100 pound Snatch, 30 reps 210/120 pound Snatch, as many reps as possible It's dues time. Please put your money in the little black money box.