Happy Birthday Kathy

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100 Jump Ropes
50 Amens
26 Lunges

WOD:
Run 800M
3 Rounds
15 Sumo Deadlifts/High Pulls
30 Double Unders
Then...Run 800M

Cash Out 50 PVC Back Squats

It's time to get your dues in for April. Thank you.
One more week to get anyone you know into the concealed weapons class. Saturday, April 6th, 9 to Noon. Given by Greg Oster of The Boise Police Dept.

Open WOD 13.4

7 Min AMRAP
3 C&J 135/95
3 T2B
6 C&J
6 T2B
9 C&J
9 T2B
etc...
Congratulations Brad BB for getting your Man Ups!!!
Congratulations James for getting your pull ups!!!
Thank You, Militants for making The Militia Box THE BEST!!!

Crossfit Total

CrossFit Total
The CrossFit total is the sum of the best of THREE attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. Anyone attempting a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max.
Welcome to The Box Kasey!!!
Concealed Weapons Class next Saturday, April 6,  9 to Noon, $50. Tell anyone you know who might be interested. Please reserve your spot by calling me at 989-8307. Only 5 spots left.

 

20 KB Front Squats 24/16kg

7 C2B Pull-ups
20 KB Snatches (partition in any way) 24/16kg
Run 800m
3 rounds of:
15 KB Front Squats 24/16kg
5 C2B Pull-ups
15 KB Snatches (partition in any way) 24/16kg
Every Minute on the Minute
2 Clean and Jerks @ 75%
Then when the clock hits 5 minutes
2 Minute AMRAP of
Clean and Jerks @ 75%
Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and acuracy and repeatability under load
Wait 2 Minutes
3 Rounds
20 KB Front Squat
Run 800M
Wait 2 Minutes
3 Rounds
15 KB Front Squats
5 C2B Pull Ups
15 KB Snatches
 

McGhee

 

30 Min AMRAP

5 Deadlifts 275/185
13 Push Ups
9 Box Jumps 24/20
Cpl. Ryan C McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
God bless all of our troops who serve our country. They bled for us, let's sweat for them.

 

Happy Birthday Ryan!!!

 

 

Ryan's Birthday WOD

"The Hopper"
21-15-9
Select Three balls from the roller and do the number of reps.
Muscle ups will be 1/3 of the  21-1-9
If a run or row is selected do it at the end of each round
Each class will have a different WOD
April 6th is our next Concealed Weapons Class. If you know of anyone who would like to take it, please have them call me. We only have 5 spots left.

Open WOD 13.3

OMMA

12 Minute AMRAP
150 Wallballs
90 Double Unders
30 Muscle Ups

WOD 032113

4 Rounds
20 Med Ball Clean and jerks
30 Sit Ups
100 Flutter Kicks (50 ea. leg)
1 minute front plank

032013

 

 

10 Air Squats

8 Back Squats #135/95
6 Front Squats #135/95
4 Overhead Squats @55%
3 OHS @ 65%
2 OHS @ 75%
1 OHS @ 85%
then...
"Nancy"
5 Rounds
400 M Run
15 OH Squats #95/65
I will be taking away the 3:30 class completely starting April 1st. Sorry if this is an inconvenience to anyone. As you know you can show up anytime you please, but our times on the blog is when we have a trainer present.

031913

 

4 Rounds
15 Snatches 75/45
15 Push Ups
7 Deadlifts 225/165
30 Double Unders
1 Muscle Up
There is a couple of you who haven't paid your dues. Please get those in, it's the middle of the month. Thank you.
Just a reminder, April 6, we have 6 spots for our Concealed Weapons Class. $50 a person. Any questions text or call me at 989-8307. If you know of anyone, please let me know.

 

 

A.

Two sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
Handstand Walk x 15-20 meters
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
B.
Every minute, on the minute, for 6 minutes:
5 Squat Cleans (155-185/105-135 lb)
Work for speed and efficiency, and then bring breathing and focus back to a calm state before your next set.
C.
Three sets for max reps of:
60 seconds of Shoulder to Overhead (155-185/105-135 lbs)
Rest 2 minutes
Work efficiently with the goal of keeping your reps consistent on all three
sets. Be sure to hit competition standards – stand the weight up so that
you achieve full knee, hip and elbow extension with the barbell directly
over the heels.
D.
Two sets for times of:
Row 500 Meters
135/95 lb Thrusters x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 3 minutes
Thank you Jacob for playing such wonderful bagpipes for us on Friday, and thank you athletes for making it so much fun as usual. Cinco De Mayo is our next one!!!

 

St. Paddy's Day WOD

5:30 P.M. WOD = Murph
5:30/8:30A.M. WOD = Death by Kettlebells
Be early to the WOD, Jacob Boone is going to play his bagpipes for us before we start the WOD at 5:30. I will be making a huge pot of corned beef and cabbage. Bring side dishes and what ever you want to drink. We will have a bon fire afterwards so bring marshmallows for the kids if you want.
I LOVE ST. PADDY'S DAY!!!!

Open WOD 13.2

10 Min AMRAP
5 Shoulder to Overhead 115/75#
10 Deadlifts 115/75#
15 Box jumps 24/20"
Friday - 5:30 - St. Paddy's Day WOD...Invite anyone you want. I am making a big pot of Corned Beef and Cabbage. Please bring anything you like....desert, appetizer, side dishes...and bring your own beverages for your own family. We will try to have enough stuff to do a bonfire. We have had a couple of volunteers put stuff in our pile, but the bigger the better. You can see where it is, you don't have to ask, just put it out there.

Happy Birthday Jeff!!!

5 Rounds
20 Sit Ups
20 Push Ups
20 Wall Air Squats
Run 400 M
Happy Birthday Jeff!!!
Welcome to The Box Deidre and Tina!!!!

Chuck Norris

 

50 Box jump, 24 inch box

50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Friday, 5:30, WOD...Food....Drinks...Fun. There will be no 4:30 WOD due to the big workout. Hope you can all make it.

Dia-Liza-Fran

 

One Bar per athlete/load and unload own bar
21 Handstand Push Ups
21 Deadlifts 225/145
15 Power Cleans 135/95
15 Ring Dips
9 Thrusters 95/65
9 Pull Ups
First open WOD over - 4 more to go. We had a great olympic lifting class this weekend. Look forward to enjoying some fine tuning on our lifts.
This Friday we will be having our St. Paddy's Day WOD. We don't have anything for a bon fire. If anyone needs to dump yard prunings off, please do so in our bon fire area, no need to tell me, just back your truck up and start a pile. 
I'll be making some corned beef and cabbage but I won't be able to feed everyone on it, so please bring sides, deserts, snacks, and what you want to drink.  Invite anyone you've been wanting to introduce to the gym, it will be fun as usual.

Cindy

20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
For those of you who haven't paid your dues, please get those in.
Friday, March 15th, 5:30 p.m. there will be a big St. Paddy's Day WOD. I will make a big pot of corned beef and cabbage. Please bring dishes of any kind. You can bring soups as well if you like, that way you can have it in the crock pot all day, or chips and salsa, deserts, side dishes, anything...and BYOB.

Open WOD 13.1

17 Min AMRAP
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches135/75
20 Burpees
30 Snatches 165/100
10 Burpees
Max Rep Snatches 210/120
There are several of us who are doing the Crossfit Sectional Open. We will be video taping competitors workouts throughout the weeks for the next 5 weeks. If you happen to walk in and we are video taping, please stay quiet and don't walk in front of the camera. This is an exciting time for us. We love this time of year. Enjoy the adrenaline, as a gym we will be doing the workouts every Thursday. So, like this week, when we did snatches on Tuesday, we will also be doing them on Thursday. Like life, you never know what crossfit is going to throw at you.

WOD 030613

Run/Row 1 Mile
3 Rounds
7 Deadlifts #315/205
8 Muscle Ups
9 Squat Cleans #165/115
Don't forget, everything is scaleable....That means lighter deadlifts, muscle-up progressions or ring rows and dips and lighter squat cleans. Don't let the numbers scare you.
2 More weeks until our St. Paddy's Day WOD. We have our shirts for sale, 1 for $20 or 2 for $30, buy one get one half off. Once again the St. Paddy's Day WOD will be on a Friday, which is March 15th. It will be like our Valentines Day WOD but you don't have to bring money for food. I'll make a huge pot of Corned Beef and Cabbage and you can bring a desert or a side dish and bring what you want to drink for you and your kids. We don't eat until after the workout of course.

WOD 030513

Snatch Progression
Power Snatch/Overhead Squat/Snatch Balance/Squat Snatch
1 the first minute
2 the second minute etc...
up to 7 minutes

Rest 5 Minutes

10 Minute AMRAP
5 Power Snatches #75/45
5 Burpee  - Jump to Target 6" above head
5 Toes to Bar

Rest 5 Minutes

5 Minute AMRAP
5 Snatch Grip Deadlifts 75/45
5 Low Hang Snatch
5 High Hang Snatch
For those of you who haven't gotten their dues in, please do so.
Also, our next Concealed Weapons Class is April 6th. It's from 9 to Noon, $50 a person. Please let me know if you or anyone you know is interested. Call or text me at 989-8307.
Welcome to The Box Mandy and Brandi!!!
Congratulations Ryan and Gabi on your new baby girl, Hallie Jo!
Congratulations Cindy, I heard you got your muscle up!!!Awesome!!!

WOD 030413

Warm Up
5 Minutes of Med Ball Cleans
then...
10 Minutes to find heavy Thruster
then...
3 Rounds
4 Rope Climbs
20 Med Ball Cleans to Thrusters #20/#14
10 Pistols
Our St. Paddy's shirts are out, 1 for $20 or 2 for $30. Also, If you would like to make a last minute order for our Hammer Guy sweatshirts or Tshirts, let me know.