Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1
Thursday, May 31, 2012
Happy Birthday Ray
OMMA (Old Man My Ass)
aka Sweet 71
16-15-14-13-12
Pull Ups
Sit Ups
Push Ups
Wall Balls
Air Squats
Kettle Bells
Lunges
then...Run 1 mile
Happy 71st Birthday Ray!!! You are an inspiration to us all. We love you and expect another 40 years out of you.
Don't forget everyone, it's the first of the month. Time for dues. Please get them in. Thank you.
Also, 16 days and counting until the raft trip. I will need to know by the 10th if you are going. Cost is $50. All the money goes to paying our raft guides and putting money towards our new gym equipment. If we get that paid off we can buy some more. Maybe some new rowers, GHD machines, possibly some sleds. So lets talk some friends and family into going on a guided raft trip. It will be a blast so please sign up.
Wednesday, May 30, 2012
WOD 053112
For Time..
15 Squat Cleans 155/100
30 Toe To Bar
30 Box Jumps 24/20
15 Muscle Ups
30 DB Should To Overhead 40/20
30 Double Unders
15 Thrusters 135/95
30 Pull Ups
30 Burpees
300 ft Overhead Walking Lunges 45/25
Here is guys!! The last WOD I will be programming for a while. Everything is scale able. For the muscle ups.. You can perform them from the ground, jump into them from a standing position or just perform pull ups and ring dips. If you choose one of these different options. You must double the rep count.
15 Squat Cleans 155/100
30 Toe To Bar
30 Box Jumps 24/20
15 Muscle Ups
30 DB Should To Overhead 40/20
30 Double Unders
15 Thrusters 135/95
30 Pull Ups
30 Burpees
300 ft Overhead Walking Lunges 45/25
Here is guys!! The last WOD I will be programming for a while. Everything is scale able. For the muscle ups.. You can perform them from the ground, jump into them from a standing position or just perform pull ups and ring dips. If you choose one of these different options. You must double the rep count.
WOD 053012
Partner WOD!!
For Time..
8 Rounds Each..
200m Farmer Carry
1 Rope Climb
20 KB Swings
30 Tire Press
40 Double Unders
400m Run
Each partner will do 8 Rounds. Both can work at the same time but can not leave each exercise until both complete all reps for each exercise. For the "Tire Press" the tire will be standing up between both partners. They will be pushing the tire back and forth until they both reach 30 reps each.
For MOD version..
8 Rounds
200m Farmer Carry
10 Rope Climbs ( from the ground to standing position) OR 10 Ring Rows
20 KB Swings
30 Tire Press
120 Single Jump Rope
400m Row
For Time..
8 Rounds Each..
200m Farmer Carry
1 Rope Climb
20 KB Swings
30 Tire Press
40 Double Unders
400m Run
Each partner will do 8 Rounds. Both can work at the same time but can not leave each exercise until both complete all reps for each exercise. For the "Tire Press" the tire will be standing up between both partners. They will be pushing the tire back and forth until they both reach 30 reps each.
For MOD version..
8 Rounds
200m Farmer Carry
10 Rope Climbs ( from the ground to standing position) OR 10 Ring Rows
20 KB Swings
30 Tire Press
120 Single Jump Rope
400m Row
Tuesday, May 29, 2012
Sunday, May 27, 2012
WOD 052812
LumberJack 20
For Time..
20 Deadlifts 275lbs
400m Run
20 KB Swings 2 pood
400m Run
20 Overhead Squats 115lbs
400m Run
20 Burpees
400m Run
20 Chest to Bar Pull Ups
400m Run
20 Box Jumps 24/20
400m Run
20 DB Squats Cleans 45lbs
400m Run
THERE WILL ONLY BE AN 8:30 AND 1:30 CLASS. NOTHING ELSE.
This day is in memory of all the men and women who died in service of our country. Died for the freedoms we take for granted. May the memory of their sacrifices remind us daily that our freedoms came at a precious price. All give some, but some gave all! Thank you and God bless.
Friday, May 25, 2012
WOD 052512
For Time..
20 Calorie Row
30 Wall Balls 20/14
20 Toe To Bar
30 Box Jumps 24/20
20 Sumo Squats w/ High Pull 100/65
30 Burpees
20 Shoulder To Overhead 135/95
30 Tire Flips
20 Calorie Row
30 Wall Balls 20/14
20 Toe To Bar
30 Box Jumps 24/20
20 Sumo Squats w/ High Pull 100/65
30 Burpees
20 Shoulder To Overhead 135/95
30 Tire Flips
Thursday, May 24, 2012
WOD 052412
15 Minute AMRAP
50 Lunges
50 Sit Ups
50 Push Ups
3 Weeks until the raft trip. $50 a person and you can invite anyone you want. Limited seats available. This is a fund raiser to help pay for all the fun new weights, bars, balls, rings and kettlebells and soon to be squat racks you have. Then hopefully we can get some more rowers, GHD's, etc...
Wednesday, May 23, 2012
Monday, May 21, 2012
WOD 052212
PR DAY!!
Push Jerk
5-5-3-3-3-1-1-1
Deadlift
5-5-3-3-3-1-1-1
Box Jumps (Going for height)
1-1-1-1-1-1
Welcome to The Box Josh, Justin and CarlyAnn!!!
Sunday, May 20, 2012
WOD 052112
Cindy!!!
20 Minute AMRAP
5 Pull Ups
10 Push ups
15 Squats
Congratulations Erik for coming in 3rd in his competition!!!!! We are all so proud of you.
Less than a month to sign up for our raft trip. Invite anyone you want. It is always a blast! Only 21 spots left. Everything is provided for but the lunch.
Friday, May 18, 2012
Thursday, May 17, 2012
WOD 051712
For Time..
30 Clean & Jerks 135/95
15 Pull Ups
30 Burpees
15 Pull Ups
30 KB Swings 70lbs/40lbs
15 Pull Ups
800m Run
40 Minute Time Cap..
Tuesday, May 15, 2012
WOD 051612
20 Min AMRAP
5 Ring Dips
10 Box Jumps
15 Wall Balls
Happy Birthday Toni and little Lucas!
Welcome to The Box Jessie!
Don't forget to sign up for the rafting trip on June 16th!
5 Ring Dips
10 Box Jumps
15 Wall Balls
Happy Birthday Toni and little Lucas!
Welcome to The Box Jessie!
Don't forget to sign up for the rafting trip on June 16th!
WOD 051512
For Time..
800m Run
Isabel
30 Snatches 135lbs
800m Run
20 minute time cap..
Please make up your own play list of music and bring it in on a cd so we can load it onto an ipod and can have more of a selection. Please make sure there is NO cussing in your songs.
Also, the raft trip is only one month away. If we don't get enough people to sign up we are going to have to cancel it. This is a fund raiser for your gym and it's equipment so please invite ANYONE you like, it doesn't just have to be Militia Box members. Invite family members, friends, etc... It's $50 a person which is cheaper than any other chartered rafting company so it's a great deal and we will have a blast. After the rafting trip I was thinking of heading up to Gold Fork Hot Springs if anyone is interested. It will be a great day.
800m Run
Isabel
30 Snatches 135lbs
800m Run
20 minute time cap..
Please make up your own play list of music and bring it in on a cd so we can load it onto an ipod and can have more of a selection. Please make sure there is NO cussing in your songs.
Also, the raft trip is only one month away. If we don't get enough people to sign up we are going to have to cancel it. This is a fund raiser for your gym and it's equipment so please invite ANYONE you like, it doesn't just have to be Militia Box members. Invite family members, friends, etc... It's $50 a person which is cheaper than any other chartered rafting company so it's a great deal and we will have a blast. After the rafting trip I was thinking of heading up to Gold Fork Hot Springs if anyone is interested. It will be a great day.
Monday, May 14, 2012
WOD 051412
12 Minute AMRAP
100 Mountain Climbers
75 Double Unders (or 300 singles )
50 Sit Ups
25 Front Squats 115/65
You have 12 minutes to complete as many reps as possible. If you have finished every exercise (250 reps) and still have time remaining. You will return to the beginning (starting w/ mountain climbers) and continue until the 12 minutes are up. Good luck and have fun...
100 Mountain Climbers
75 Double Unders (or 300 singles )
50 Sit Ups
25 Front Squats 115/65
You have 12 minutes to complete as many reps as possible. If you have finished every exercise (250 reps) and still have time remaining. You will return to the beginning (starting w/ mountain climbers) and continue until the 12 minutes are up. Good luck and have fun...
Thursday, May 10, 2012
WOD 051112
U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
5 Rounds
3 Rope Climbs
10 Toe To Bar
21 Overhead Walking Lunges w/ 45lbs plate
400m Run
Wednesday, May 9, 2012
Tuesday, May 8, 2012
Happy Birthday Christy and Cindy
"Diane"
21-15-9
Deadlifts
Handstand Push Ups
then....
Run 400 m
25 Burpees
Run 400m
50 Push Ups
Run 400m
75 Sit Ups
Run 400m
100 Air Squats
Run 400m
75 Sit Ups
Run 400m
50 Push Ups
Run 400m
25 Burpees
Run 400m
Happy Birthday Ladies!
Monday, May 7, 2012
WOD 050812
4 Rounds
25 Kettlebell Swings
70ft Wall To Wall Sprint
50 Double Unders
70ft Wall To Wall Sprint
25 Kettlebell Swings
70ft Wall To Wall Sprint
50 Double Unders
70ft Wall To Wall Sprint
Sunday, May 6, 2012
Thursday, May 3, 2012
WOD 050312
5 Rounds
3 Minute AMRAP
3 Deadlifts 135/95
6 Burpees
9 Squats
You have 5 rounds to do as many reps as possible in 3 minutes. Rest 1 minute in between each round.
As you all know, kids are welcome at the gym at no charge BUT....they must stay outside or in the play room. They CAN NOT run around the gym. They could get hurt. We had a few near misses yesterday so I am cracking down. We also do not come to the gym to watch out for kids, we come to work out. Thank you for your understanding.
Tuesday, May 1, 2012
WOD 050212
4 Rounds
200m Sprint
10 Burpee Box Jumps
200m Sprint
20 Kettlebell Swings
200m Sprint
30 Sit Ups
200m Sprint
40 Lunges
If you are planning to be at our gymnastics class on Saturday, please sign up so we have a proper head count to plan for. Also, our first rafting trip is 6 weeks away. Please think about coming, it will be a blast.
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