050113

Buy in: 2 rounds of 5 handstand push ups 10 pass through 40sec plank hold

Wod: push jerk
2-2-2-2-2-2-2

Cash out: 2 rounds of 10 knees to elbows 10 PVC sumo deadlift with high pull 400m run

Tony is doing a strongman competition this Saturday from 9 to 12 at SnakeRiver Crossfit if you would like to come watch him kick butt.
CUATRO DE MAYO!!!!!!!!5:30 P.M. sign up for food. It will be AWESOME!!!!
GUN Handling class. Let me know. This is not the concealed weapons class. This class will help you know your gun better. Please email me so I can reserve your spot.

043013

Buy in: 800m row 20 Burpees 40 good mornings 20 kb swings 40 sit ups

Wod:
20 pull ups
20 thruster 135/95
20 toe to bar
20 hang cleans 135/ 95
20 knees to elbows
20 deadlifts 135/95

Cash out: 20 bar push jerks  400m run
It's almost May. Please get your dues in.
Sign up for our taco bar by the cubbies.
If you are interested in our gun handling class at the end of May, We have 5 spots left. $70.

Isabel Down Under

 

Buy in: 800m Run 100 single jump rope 400 m row
Then the Burgener warm up

Wod:
3 rounds for time
10 snatches 135/95
30 double unders

Cash out: 30 strict pull ups
SATURDAY!!!!5:30!!!Cinco De Mayo!!!! Sign up for something. Sign up sheet is next to the cubbies. We will have a fun WOD, eat and have a bon fire. BYOB and invite anyone you like. they can watch or participate, which ever they like.
ALSO, INTRODUCTORY Handgun class, which will cover handgun selection, 7 principles of shooting, dry fire practice, holster selection / drawing techniques / carry techniques, range safety rules AND maintenance on your selected pistol.

This is a very basic class designed for the person who wants more info / safety before carrying. IF you are interested, please send me an e-mail. themilitiabox@hotmail.com

This class will be heald at the end of May and will only hold 6 people so first come first get. This class will be a 4 hour class held at The Militia Box. $70 a person. If you have any questions please ask them and I will get you the answer. 

WOD 042613

Buy In: Burgener Warm up

WOD: 5-5-3-3-3-1-1-1-1
 Squat Snatch

Cash Out: 10 Hang Squat Snatch 75% of PR
Welcome to The Box Mark!!! We aren't a big clan but we are all family.
Cinco De Mayo is May 4th at 5:30. Sign up for something to bring from our taco bar. It's hanging by the cubbies. Bring kids, friends, family, anyone you want. It will be fun as usual. We have a huge bon fire as you can see. BYOB and don't forget the smores.

Happy Birthday Josh!!!

 

Buy In: 30 Burpee Muscle Ups

WOD: LumberJack 20
20 Deadlifts 275/ 192
Run 400m
20 KB Swings 2 / 1.5 Pood
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 C2B Pull Ups
Run 400m
20 Box Jumps
Run 400m
20 Db Squat Cleans 45/30

Cash Out: 50 Double Unders while giving mean looks to Josh

WOD 042413

 

Buy In: 3 Rounds
250m Row
20 PVC Good Mornings
15 Double Unders 
10 Push Ups

WOD: 21-15-9
Burpees
KB Swings 70/35
Double Unders

Cash Out: 30 Box Jumps 30/24
Welcome to The Box Zane. Nice kipping pull ups.
Great day, Militants!!! As usual.

 

Incredible Hulk

 

 

Buy In: 3 Minutes of Med ball Bear Complex

WOD: Incredible Hulk
20 Minute Amrap
5 Deadlifts 115/70
5 Hang Power Clean 115/70
5 Front Squats 115/ 70
5 Push Press 115/70
5 Back Squat 115/70
(Militant babes, let's load 75# on our bars. It's an easier load, it's 2-15# plates on both side of a 15# bar.)

Cash Out: 3.5 minutes of Burpees
NOTICE!!! CINCO DE MAYO WILL BE CHANGED TO SATURDAY @ 5:00 P.M. MAY 4TH, INSTEAD OF FRIDAY, MAY 3RD. This is due to many families who have children who have carnivals that day. I hope this change will be better for our gym families. I love a big turn out. Lot's of Friends, Food, Drink and Fire always makes for a fun night.
 

WOD 042213

 

Buy In: 800m Run or Row
21 - 15 - 9
Push ups
Jumping Air Squats
Ring Rows

WOD: Hope For Kenya
12 Minute  Amrap
50 Air Squats
30 Push Ups
15 Pull Ups

Cash out: 3 rounds of Max effort
400m Run. Rest between each

Welcome to The Box Colby!!!
Everyone, don't forget to sign up to bring something to Cinco De Mayo. Invite anyone you want. This is going to be a blast.
And if you haven't signed a waiver, please do so.

WOD 041913

Buy in:
50jumping jacks 50 pvc waiter squats 50 mountain climbers 50 toe to bar (laying on your back raising your toes to a post) 50 amens

WOD:
30 tire flips
30 kb swings
30 knees to elbows
30 overhead squats 135/ 95

Cash out:
400m  farmers carry 65/35
There are waivers at the cubbies. If you've never signed one, please take a moment to fill one out. Thank you.

WOD 041813

Buy in:  800m row 25 med ball squat cleans

WOD: 50 hang cleans for time using 75% of  power clean PR

Cash out: 400m walk

The Cinco De Mayo food sign up is hanging by the cubbies. Check out what you could bring.
I have printed a waiver for everyone to sign. Please make it appoint to sign it when you come in the gym. I also have a list of rules that everyone well knows that I will be posting on the glass door. Fun to read, but good info also.

WOD 041713

We love you Sue!!!

 

Buy in: 250 single jump ropes
25 jumping squats
25 push ups

WOD:
100 double unders
50 box jumps 24/20
25 Burpees

Cash out: 500m row
This WOD is a sprint, Militants.

WOD 041613

 

Buy in: 400m run/row then 3 rounds 10 hip ext 10 kb swings 10 amens

WOD: 200m run
20handstand push ups
20 deadlifts 135/65
400m run
15 handstand push ups
15 deadlifts 185/95
600m run
10 handstand push ups
10 deadlifts 205/115
800m run
5 handstand push ups
5 deadlifts 235/135

Cash out: 100 sit ups

Cinco De Mayo will actually be Tres De Mayo on Veirnes (Friday, May 3rd) this year. As you can see we have a huge bon fire. We will have a huge burrito/taco bar. I will provide the pulled pork and hamburger if everyone will bring the condiments.  I will make a sign up sheet for the rest of what we need.

WOD 041513

sorry it's sideways
Awesome BBB!!!

 

Tabata - Push Press and Jumping Lunges

(8 rounds 20 seconds of work followed by 10 seconds of rest)

 

Alternating Movements:

Tabata Push Press, 75/55 lb.

Tabata Jumping Alternating Lunge

WOD 041213

 

Buy in:
 Run a Mile
WOD:
5 Rounds
3 Manmakers
6 Weighted Lunges
9 Chin Ups
12 Ring Push Ups
Cash Out:
3 Rounds
1 Minute Front Plank
10 Hollow Rock to Supermans
20 Flutter Kicks

Happy Birthday Tony!!

 

3 Rounds
10 Snatches 75/45
10 Sit Ups
10 WallBalls 20/14

WOD 041013

 

Buy in:
3 rounds
10 back extension
20 amens
30 sit ups
Wod:
deadlifts 5-5-5-5-5 @
40%-50%-60%-70%-80%
Cash out:
30 strict toe to bar

WOD 040913

 

 

Buy in:
500M Row
50 Double Unders
25 PVC shoulder to overhead

WOD:
15 Pull Ups
25 Handstand Push Ups
35 Box Jumps 30/24
45 Kettlebell swings 70/52
55 Thrusters 75/45

Cash Out:
30 Med Ball deadlifts

WOD 040813

Buy in:
800M run/row
3 Rounds
10 Push Ups
10 Hip Ext.
WOD:
20 Burpees
200 M Farmer Carry 60/30
15 Burpees
200 M Farmer Carry
10 Burpees
200 M Farmer Carry
5 Burpees
200 M Farmer Carry
Cashout:
25 Front Squats
Its the second week of April, please get your dues in.
It's Spring, Militants~Let's get in shape for summer!!!
Cinco De Mayo is coming up. We will have a bonfire and Mexican food. Plan for it.

Sectionals WOD 13.5

Buy in:
Row 750M
30 Push Ups
50 Lunges

WOD:
4 Min AMRAP
15 Thrusters
15 C2B Pull Ups
If you get 90 reps w/in the 4 minutes add 4 more minutes and keep going until you don't get 90 reps within your 4 minutes.

Cash Out:
30 Dips
If you haven't gotten your dues in, please put it in the little black box on the picnic table. Thank you.

WOD 040413

Buy In
1000M Row
100 Double Unders

WOD:
5 Rounds
Burpee Box Jumps
10 Toes To Bar
400M Run

Cash out:
50 Hip Ext.
Time to get your dues in Militants. Thank you.
Also, our next event it Cinco De Mayo!!! Plan for it!!! We'll do a big burrito/taco bar. It will be awesome as always.

WOD 040313

Buy in 750M Row
25 Med Ball Squat Cleans
50 Single Jumps Ropes

WOD:
2 Rounds
20 Back Squats 225/135
5 Rope Climbs
30 Box Jumps 30/24
10 Tire Flips
Then
1000M Row/Run

Cash Out: 30 Burpees
Welcome to The Box Miriam!!! Doing Awesome Matt!!!
It's time to get your dues in, Militants. Thank you.
Last chance for the concealed weapons class. It's this Saturday, 9 to noon, $50, bring a chair. Call me at 989-8307, anyone is invited who would like to attend.

HAPPY BIRTHDAY KATHY

 

Buy in...400M Run
Then...
3Rounds
1 Minute Each Round
Sit Ups
Weighted Lunges
Jumping Pull Ups
Kettle Bells
Flutter Kicks
Then...
Cash Out...2 Minute Wall Sits
Welcome to The Box Matt!!!
3 Spots open  for the Concealed Weapons Class at The Militia Box, THIS Saturday, April 6, for 9 to Noon, $50, bring a chair.