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
Pull Ups
Sit Ups
Push Ups
Wall Balls
Air Squats
Kettle Bells
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.

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

Tuesday, May 29, 2012

WOD 052912


For time..


Thrusters 95/65
Pull Ups

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
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

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

WOD 052312

Elizabeth On The Run

For Time..

800m Run


Clean 135lbs/95lbs
Ring Dips

800m Run

Monday, May 21, 2012

WOD 052212

Push Jerk
Box Jumps (Going for height)
Welcome to The Box Josh, Justin and CarlyAnn!!!

Sunday, May 20, 2012

WOD 052112

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

WOD 051812

For Time:

4 Rounds

6 Deadlifts
12 Handstand Push Ups
24 Sit Ups
400m Run

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!

WOD 051512

For Time..
800m Run
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...

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

WOD 050912

4 Round
40 Double Unders (or 160 singles)
30 Box Jumps
20 Push Press

Tuesday, May 8, 2012

Happy Birthday Christy and Cindy

Handstand Push Ups
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

Sunday, May 6, 2012

WOD 050712

21 - 18- 15- 12- 9
Snatch  115/ 75
Ring Dips
Toe To Bar
Great Job everyone at the Cinco De Mayo WOD!

Thursday, May 3, 2012

WOD 050412

5 Rounds
10 Single Arm Snatches (5 on each hand)
20 Wall Balls
30 Double Under

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.