WOD 090110

Run 800m forwards

Run 400m backwards

Run 800m forwards

Run 400 backwards

Great Job Militants! You did fantastic today! Don't forget it's pay week so we can get cement in front of the gym this month. And don't skip because it's running tomorrow, it will be fun. But that's what I always say.

WOD 083110

Run 400m

36 Dumbbell Snatches

36 Burpees

Run 400m

24 Dumbbell Snatches

24 Burpees

Run 400m

12 Dumbell Snatches

12 Burpees

Run 400m

It's Pay week everyone. This months dues will hopefully put some cement in that front section of your gym. We will slowly work our way around and hopefully get some sort of heat to it before the really cold weather hits. But don't let any sort of weather stop you...you're Militants, remember. Hooahh! Look how far you've come!

WOD 083010

4 Rounds

10 DB Turkish Get Ups

15 Push Ups

20 Double Unders

25 Air Squats

Courage is to feel the daily daggers of relentless steel and keep on living...Douglas Malloch

Militants...Can't wait to see you all tomorrow! You all are doing fantastic! Everyone is showing improvements, losing weight, gaining muscle, losing inches and gaining confidence! Keep it up!

WOD 082910

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Rest Day

Use today's nice weather and do some active rest. Go walk the dog, work on your flexibility, roll out on the foam roller.

WOD 082710

40 wall balls (M:20#/W:14#)

40 box jumps (M:24"/W:20")

Run 200m

30 push-ups

30 lunges

Run 200m

20 pull-ups

20 air squats

Run 200m

10 burpees

10 double unders

Run 400m

There will be no trainer here at the 6:30 WOD. You are more than welcome to come and do the workout at that time still.

WOD 082610

"Choice"

Run 3 1/4 miles

OR

10-9-8-7-6-5-4-3-2-1

Overhead Squat

Pull Ups

Strength and power come from within oneself. To give up is a sign of weakness. To endure through the pain and finish strong takes a solid mind and a brave heart...Author Unknown

Keep up the battle Militants! I'm proud of all of you.

WOD 082510

First Rounds 2 Minutes

Second Round 1 1/2 Minutes

Third Rounds 1 Minute

Row

Air Squat

Push ups

Sit Ups

Wall Balls

Rest

Congratulations Luke for getting your first Muscle Up today and Kathy for getting your double unders!

The race is not always to the swift, but to those who keep on running...Author Unknown

WOD 082410

4 Rounds

5 Power Cleans

10 Wall Climbers

15 Double Unders

Run 400m

Welcome newcomers Pete and Mike! Also, congratulations Janice for graduating to the 16" box and Shannon for graduating to the 20" box. I'm extremely proud of both of you. I'm seeing so many great and positive changes in all you Militants. The list is too long to name but I hope you all feel the changes that I see in you. Keep up all the hard work. It's a long road but a promising one.

WOD 082310

30-25-20-15-10

Burpees

Box Jumps

Toes to Bar

WOD 082210

"Daniel"

50 Pull Ups

Run 400m

21 Thrusters

Run 800m

21 Thrusters

Run 400m

50 Pull Ups

WOD 082110

Rest Day

WOD 082010

10 Rounds

10 Air Squats

10 Sit Ups

10 Lunges

10 Push Ups

For those of you that got the Post earlier today I had to cancel the wood cutting trip. We'll be in today and thank God we got the power back.

WOD 081910

100 Burpee Pull Ups

If you sweat more in peace you will bleed less in war...Author Unknown

WOD 081810

20 minutes

5 Handstand Push Ups

10 Pistols(each leg)

15 Kettle Bells

Count Rounds

Rabon smoked all of us in the run today and Luke was a close second. That was some impressive running today boys! I'm proud of all of you who showed up today. I know that running isn't in everyone's favorite book and you all did great! Welcome Toni to The Box.

With ordinary talent and extraordinary perserverance all things are attainable...Thomas Foxwell Buxton

WOD 081710

8 Rounds

jog 200m

sprint 200m

rest 1 minute

Everyone bring their stop watches and ipods. Also, congratulations to Erik for getting his first muscle ups today!! It was awesome! You all did fantastic. Welcome Andy to The Militia Box! See you all tomorrow.

WOD 081610

"Matthew"

5 Rounds

5 Muscle Ups

10 Deadlifts

15 2 in 1 Wallballs

20 Double Unders

Corporal Matthew Edwards served Taylor, Michigan Police Department for 5 years and 7 months, Died Friday July 23rd 2010 from a gun shot wound. Suspect was shot and wounded. Matthew was survived by his wife and two children. God Bless our Police officers and all that serve our country! Thank you.

WOD 081510

3 1 min rounds

KB swing

Lunges

Push ups

Sit ups

Row

Rest 5 minutes then....

1 mile run

And thank you all for allowing us the Saturday off. We got so much done today. Not only that. We had a fantastic day together and even squeezed in a Barnes and Nobles date night. Nothing beats free book reading and Starbucks coffee. Ya we are nerds. We get it.

WOD 081410

Rest Day.

Sounds odd but were gonna try this for a while.

So this is how this can work. Most of you take Sat. off already. But for those of you that just can't get enough, or feel like you need another day, the Gym is yours. I strongly suggest though if you come in on Sat. DO NOT DO THIS ALONE. Grab another member and make it a play date. And above all be safe and have fun.

WOD 081310

Lukes' B-day today

4 Rounds

10 Manmakers

15 Wall balls

20 Box jumps

25 Toes to bar

Top photo is Jarod with a 45inch jump.

2nd photo is Calen with a 42 in jump.

3rd Photo is Luke at 42 inch jump.

WOD 081110

"Jarod D"

4 Rounds

10 Dips

20 Sit Ups

10 Spider Man Push Ups

20 Ball Slams

Happy Birthday Jarod D. Good Job Gabe in killing us in the work out! You did awesome! Jonah jumped the 36" box today. It was impressive! Nice work today, Militants. Look forward to tomorrow. WOD Up!

WOD 081010

2 Rounds

Run 400m

15 Jump OVER 24" Box

15 DB Squat Cleans

30 Double Unders

15 Push Ups (release hands at bottom)

15 Sit Ups

100 ft Lunges

WOW! What a great day. Nice 52" straw bale jump Jarod Curtis! Yup, this is how we do it in Idaho. Alex, Chuck, Doug and Luke were also able to get on top of this monster box. Also I'd like to congratulate Chuck for being the fastest time and Erik for not only being close second but also by being the only one to lift his bar with a snatch. It was impressive. One more thing, I had to show off Kodi's first day of school picture. Nice turn out today! See you in the Box tomorrow! WOD Up!

WOD 081010

Start with 400m Run

3 Rounds

95# Ground to Overhead lift (10 reps)

Run 400m

Don't forget, we scale to abilities. Good Job Doug, Rabon and Chuck for kicking our butts in pull ups. That was fun. Liberty and Victory kids, have fun back at school. Nampa High kids, good luck next week.

WOD 080910

PR (personal record) Pull Ups

as many pullups as you can do without dropping to the ground

......Then.....

5 Thrusters

7 Burpees

As many rounds in 15 minutes

Look at a stone cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow the rock splits in two, and I know it was not the last blow that did it, but all that had gone before...Keep up the long hard work Militants. All your pain, sweat, injury, blood and puke will all pay off. I know sometimes it seems like you aren't getting anywhere, but you are and I'm proud of every single one of you.

WOD 080810

4 Rounds

25 Double Unders

30 Sit Ups

35 Air Squats

Run 400M

Who ever said working out couldn't be fun. For those of you who are starting school this week, good luck and have fun. Just for you I am adding a 2:30 to our workout schedule so you can get here after school and get your workout done. Hope this helps your busy schedules.

WOD 080710

3 mile run

I was gonna put 5K on the board but I figure since we won the war we reserve the right to use standard measurements.

WOD 080610

"Chuck Norris" aka "The Filthy Fifty"

50 Kettle Bells

50 Double Unders

50 Back Extentions

50 Jumping Pulls

50 Knees to Elbows

50 Burpees

50 Wall Balls

50 Push Press

50 Walking Lunges

50 Box Jumps

Everyone who did this on May 5th, go into the archives and try to beat your time. You are all doing so great and I'm so proud of all of you. If I were to pick one thing that I love best about owning this gym it would be that I have met such excellent friends that I wouldn't have had the pleasure to meet otherwise. Thank you so much for giving me that opportunity. See you in the Box.

WOD 080510

21-18-15-12-9-6-3

Deadlift

Spiderman Push Ups

Pull Ups

We had the honor of instructing the future AirForce of America yesterday and had a lot of fun doing it. Thank you Sgt Henry and Sgt Roy for that opportunity. Hope to get many more in the future.

All of you did great today. Rabon and Jarod still kicked our butts and they had heavy vests on the whole time. Good Job Militants!

One last thing..most of you have paid your dues but there is a handful who haven't. If you could get those in I would appreciate it. Thank you and see you all tomorrow.

WOD 080310

Tabata

Squats

Situps

Finish with 1600 M run

WOD 080310

5 Rounds

5 Hang Cleans

10 Dips

15 Burpees

Man! What an awesome turnout for the Kris Jensen Hero WOD! Great job everyone you did fantastic! Also don't forget..there won't be a 3:30 or 4:30 class tomorrow because I will be running the Airforce recruits through a workout. But 5:30 is still on. And don't forget it's Pay Week. See you alltomorrow.

WOD 080210

"Kris"

Four Rounds:

Run 400m

200 Jumpropes

25 Lunges

This WOD is in honor of Kris Jensen who died in a car accident on Aug 2, 2009. This WOD was created by her sister Kim McCain using the exercises that Kris loved to do. Don't forget to share a popsicle with someone after the workout---Kris would have liked that, just make sure that you throw away your sticks!

WOD 080110

5 Rounds

5 Thrusters

10 Pull Ups

400m Run