010313

Please go to "themilitiabox.net" to get our new website.
You have to type it where you would type http//, not the google portion, or it won't show up.  If you can't get it on your phone or computer....Just show up to the gym anyway!! It's good for you. And invite a friend. $65 for two months of crossfit is the best deal on the earth so just do it.

Cindy

Buy In
Row 5 Minutes
10 PVC Pass Throughs
2 Rounds
10 Ring Rows
10 Push ups
10 Jumping Air Squats
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WOD
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
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Cash Out
LAX Ball Scapula Roll Out on wall
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Our Contest has begun. There are several things we are doing. Join the board to keep track of eating good, drinking your water (48 oz), reading through the New Testament by reading 6 chapters a day. If you cheat on your diet in anyway and it's not your cheat day, you can pick from one of the 4 penalties...run a mile, 50 ab rollers, 100 sit ups, 100 double Unders. Ask a trainer to explain the board for you and get your new year on track.
Also, we are keeping track of our processed sugar intake. For every gram of processed sugar you consume you have to do 1 burpee. Make it up daily or weekly. But it sure does make you think about things when it comes in the form of a burpee.
Another challenge is a rowing challenge. You have a cap of one hour a week to row, but you have to keep track of your meters. You'll see on the other writing board how to keep track of this. Just a really good way to get some extra cardio besides our daily wods.
If you know someone who wants to join, if they join in January they get February for Free!!

HAPPY NEW YEAR MILITANTS

"COE"
10 Rounds
10 Thrusters 95/65
10 Ring Push Ups

Happy New Year Militants!!! Remember, we only have a 1:00 today!
Ask us about our 6 week contest.
If you have a friend that wants to join, they get Feb. free if they join in January.

123113 WOD

BUY IN

6 Wall to Wall Runs

2 High Knees

2 Toy Soldiers

EMOM for 6 Min

5 Burpees

WOD

Open WOD 13.2

10 Min AMRAP

5 Shoulder to Overhead 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20

CASH OUT

Plank Hold for as long as you can

123013 WOD

BUY IN
Row 400m
20 Air Squats
30 Sec Handstand Hold
Burgner Warmup with Barbell

WOD
5 Rounds
5 Power Snatches 95/65
10 Overhead Squats 95/65
15 Over the Bar Bupees

CASH OUT
Practice Free Standing Handstand Pushup

122013 WOD

BUY IN

Row 300m

30 Sec handstand Hold

20 Air Squats

20 Situps

10 pushups

WOD

"12 Days of Christmas"

Performed just like the song

1 Handstand Push Up
2 Pistols
3 Ring Dips
4 Knees To Elbows
5 Burpee Pull Ups
6 Box Jumps, 24/20
7 Wall Balls, 20/14
8 Kettlebell Swings, 53/35
9 Deadlifts, 115/75
10 Front Squats, 115/75
11 Clean & Jerks, 115/75
12 Turkish Get Ups, 53/35

CASH OUT

Have a Merry Christmas

121913 WOD // Happy Birthday Jessica

BUY IN
8 wall to wall runs
2 High Knees
2 Toy Soldiers
30 Windmills forward and backward
15 Jumping Squats

WOD
Happy Birthday Jessica

3 Rounds
10 Lunges
10 Air Squats
100 Single Unders
200m row
20 Double Unders
20 Situps
20 Back Extension

CASH OUT
3 x 45 sec Weighted Plank Holds