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
Posted by Doug Kern at 7:27 AM
Wednesday, March 28, 2012
1 Minute each round
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.
Posted by Doug Kern at 11:48 PM
Tuesday, March 27, 2012
Monday, March 26, 2012
Sunday, March 25, 2012
Thursday, March 22, 2012
Tuesday, March 20, 2012
Monday, March 19, 2012
Sunday, March 18, 2012
5 Squat Snatches
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.
Posted by Doug Kern at 9:06 PM
Thursday, March 15, 2012
1 Minute Each
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.
Posted by Doug Kern at 11:33 PM
Wednesday, March 14, 2012
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
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$.
Posted by Doug Kern at 11:04 PM
Tuesday, March 13, 2012
Monday, March 12, 2012
100 Meter Run (5 Wall to Wall Runs)
90 Double Unders
80 Sit Ups
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
Posted by Doug Kern at 8:54 PM
Sunday, March 11, 2012
Find Deadlift PR (must be done w/in 30min) then...
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.
Posted by Doug Kern at 9:41 PM
Thursday, March 8, 2012
18 Min AMRAP
15 Box jumps, 24/20" box
115/75 pound Push press, 12 reps
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!
Posted by Doug Kern at 11:25 PM
Wednesday, March 7, 2012
Tuesday, March 6, 2012
Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
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.
Posted by Doug Kern at 9:31 PM
Monday, March 5, 2012
Sunday, March 4, 2012
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.
Posted by Doug Kern at 9:21 PM
Thursday, March 1, 2012
Posted by Doug Kern at 10:32 PM