112713 WOD

BUY IN
3 Rounds
Row 200m
15 Medball C & J

WOD
Grace
30 Clean & Jerks 135/95

CASH OUT
5-5-5-5-5
Weighted Dips

112613 WOD

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No Classes Thursday or Friday. Have a happy Thanksgiving.
Sorry to inconvenience everyone but we will be going to oregon to be with my family for my grandmas funeral. Clayton will still have 530a.m. but there will be no coaches for the rest of the day on Tuesday or Wednesday. If you feel comfortable with the workouts show up at your normal times and workout w your regular group of people. That means no kids crossfit either.
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BUY IN
6 wall to wall runs
20 Air Squats
3 Burpee Sprints
15 Amens

Work up to front squat weight for the wod

WOD
20 Front Squats 205/145
30 Box Jumps 30/24
40 Kettlebell Swings 53/35
50 Pullups

CASHOUT
T-Spine LAX Ball Mob

112513 WOD

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No Classes Thursday or Friday. Have a happy Thanksgiving.
Sorry to inconvenience everyone but we will be going to oregon to be with my family for my grandmas funeral. Clayton will still have 530a.m. but there will be no coaches for the rest of the day On Tuesday or Wednesday If you feel comfortable w the workouts show up at your normal times and workout w your regular group of people.  That means no kids crossfit either.
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BUY IN
Row 500m
Burgner Warmup
10 PVC overhead squats
15 Medball Cleans

WOD
5 Rounds
15 Power Snatches 95/65
20 Wallballs 20/14

CASH OUT
3 x 30 sec Weighted Plank

WOD 112213

Squat Day
The Squat is one of our foundational movements. It is wonderful compound movement that utilizes the majority of the body. The Squat, particularly any weighted squat, increases overall strength unlike any other movement.

As a fundamental movement, the squat is a building block to every other movement in CrossFit, says HQ trainer Pat Sherwood. 

“Do this well and everything else you do will fall into place,” he explains. “Do this poorly and everything else is going to be a little challenging for you. - CrossFit Journal

We can and do put squats into our regular WOD's and to good effect I think. The struggle is the balance between speed, technique and weight.  So I'm going to be programming a squat day once week. This is a chance to work on technique, mobility, and push your strength in a bit more  controlled way than the hectic nature of a WOD.

It will be a lot of reps, and it will be heavy. Just view it as an experiment to see what you're capable of. You might be surprised and find out you love squatting heavy. I know I did.  --Clayton


BUY IN

2 Rounds

Row 200m

20 Windmills

10 Tuck Jumps
30 Sec Samson Stretch

WOD
Perform at full depth and perfect form. If you have to compromise your form then you've gone too heavy. You can work in pairs alternating back and forth as you go up.

1. Starting with an empty bar work up to a 3 rep max for today with small jumps.

2. When you've reached a 3 rep max keep going for a 2 rep max for today. Only 5% jumps at a time.

3. When you've reached a 2 rep max keep going for a 1 rep for today. Only 5% jumps at a time.

4. Drop down to 85% of today's 1 rep max and perform 10 reps in as few sets as possible.

Score this WOD with 3 RM/ 2 RM/ 1 RM/ # of Sets

CASH OUT

Roll out Hamstrings
Roll out Calves
Roll out Quads

WOD 112113

BUY IN
8 Wall To Wall Runs
5 Pushups
6 High Knees
5 Pushups
4 Burpee Sprints
5 Pushups

STRENGTH
Floor Press
5-5-5-5-5
(as heavy as you can each set. first working set will probably be about 80% of PR)

METCON
21-15-9 reps, for time of:
Medicine Ball Clean, 20 lbs
Handstand Push-up

MOBILITY

LAX Ball Pec Smash

WOD 112013

The Militia Box For Kids...Who said working out wasn't fun.
Every Tuesday and Thursday at 5:30, bring your kids if you're a member.
We will put your kids through a fun workout.

 

BUY IN
Row 300m
5 Inch Worms
2 Rounds
2 Toy Soldiers
5 Pull-ups
7 KB Deadlifts

WOD
7 rounds for time of:
7 Deadlifts, 225/155
7 L-Pullups

CASH OUT

LAX Ball Hamstring Tack and Stretch
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NO YOGA FOR THE NEXT 2 THURSDAYS!!!1

WOD 111913

BUY IN
3 Rounds
4 High Knees
5 HSPU
6 Hip Extensions

WOD 1
5 Rounds
200m Row
Rest 1 Min
(first 200m is your base line. Try to get the same time for each subsequent 200m. Keep track of the difference and add them together. Person with the most consistent times wins.)

WOD 2
3 rounds for time of:
3 Shoulder Press, 115/75 lbs
6 Push Press, 115/75 lbs
9 Push Jerks, 115/75 lbs
12 Sumo Deadlift High Pulls, 115/75 lbs

CASH OUT

Muscle Up Practice

WOD 111813

 

BUY IN

4 Wall to Wall Runs

2 High Knees

2 Burpee Sprints

10 Ring Rows

20 Air Squats

WOD 1
3 rounds for time of:
12 Front Squats 135/85
12 Burpee Pull Ups

WOD 2

3 Min AMRAP

Situps

MOBILITY

Partner Quad Smash

WOD 111513

 

BUY IN
2 High Knees
2 Toy Soldiers
2 Burpee Sprints

WOD
Beast 12

25 Walking Lunges
20 Pull-ups
50 Box Jumps 20"
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings 70/53
30 Sit-ups
20 Dumbbell Hang Squat Cleans 35/25
25 Back Extensions
30 Wall Balls  20/14
3 Rope Climbs


CASH OUT
Lax Ball T-Spine Mob
Barbell Quad Smash
Barbell Calf Smash

WOD 111413

 

BUY IN
Row 500m
2 Toy Soldiers
10 Pass Throughs
15 Slow Air Squats
Hip Opener Stretches

STRENGTH
Back Squat
2-2-2 @ 90%
(Work up to 90%. Don't just start this heavy.)

SKILL
10 Tall Snatches w/ Barbell
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IT'S YOGA NIGHT GUYS! PLEASE TRY TO MAKE IT! 6:30.
Tall Snatch Demo from The Outlaw Way on Vimeo.

5 min EMOM
1 Squat Snatch @ 60%

5 min EMOM
1 Squat Snatch @ 70%

CASH OUT
3 x 8
Strict Pull ups

WOD 111313

 

BUY IN
20 Jumping Jacks
20 Mt. Climbers
10 PVC Pass Throughs
5 Push Press 95/65
5 Overhead Squats 95/65

WOD
15 min AMRAP
7 Push Press 135/85
10 Overhead Squats 135/85
15 AbMat Sit-ups

CASH OUT
5 x 5
Decline Deficit Pushups
(put weight on your upper back and make these as heavy as you can)
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Yoga 6:30 Thursday
Also, here is a great shoe sale, get on it if you think you need some new workout shoes.
http://www.leftlanesports.com/mobile/Event.aspx?l=00011102149700000000&sl=00011102149702190000
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WOD 111213

 

BUY IN
2 High Knees
2 Toy Soldiers
2 Bear Crawls
15 Air Squats
15 Hip Extensions

STRENGTH
3-3-3
Deadlift @ 85% of PR
(perform some warmup sets getting to 85%. Don't just start at 85%.)

METCON
3 rounds for time of:
Row, 300 m
20 Wall Balls, 20 lbs
10 Pull-ups

CASHOUT
3 x 30sec Handstand Hold
Couch Stretch

111113 WOD

Remember our Troops. It's Veterans Day.

 

BUY IN
2 High Knees
2 Toy Soldiers
2 Burpee Sprints (drop to your belly and then as you come up sprint to the other side of the gym. walk back)
10 Inch Worm Pushups
10 Ring Rows
2 x 30 sec Samson Stretch


METCON
Tabata Something Else
Tabata Pull-up
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Score is the total reps performed in all of the intervals.

CASH OUT
5 Candle Stick Rolls
5 Skin the Cats

WOD 110813

 

Buy In
Row 600M
3 High Knees
1 Toy Soldier
2 Rounds
10 Ring Rows
10 Push Ups
10 Jumping Air Squats
10 GHD back ext
10 Supermans to Hollow Rocks
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WOD
21-15-9-3
Deadlifts 225/145
Ring Dips
Jumping Air Squats
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Cash Out
Hamstring Stretch
LAX ball in lower back
LAX ball pec mobility
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Awesome Yoga class everyone. Thanks for coming. Please look at our new store for clothes on the upper right of our blog. You can also customize your clothes within the store. Some of you have come up with some awesome sayings for shirts. Now you can make yourself a shirt with that saying on it. It's so much fun.

WOD 110713

 

 

Buy In
Row 20 Calories (then beat your time in the wod)
2 Rounds
15 Jumping Air Squats
15 Push Ups
15 GHD Back Ext
10 Pull Ups
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WOD
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead, 45/25
50 Toes to bar
60 Walking lunge with 45lb plate held overhead
200M Sprint
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Cash Out
Hamstring Flossing
Couch Stretch
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YOGA - 6:30- Show Up

WOD 110613

 

Buy In
Row 600M
2 High Knees
1 Toy Soldier
2 Rounds
10 Med Ball Power Squat Clean and jerk
10 Pull Ups
15 Push ups
100 Single Jump ropes
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WOD
Every minute on the minute for 15 minutes
1 Deadlift @ 155/105
1 Hang Clean
1 Front Squat
1 Push Press
Rest to round the next 2 minute mark
then...
7 Minute AMRAP
Double Unders
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Cash Out
LAX Shoulder Mobility
LAX ball pec roll on wall
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YOGA...6:30 P.M. THURSDAY EVENING
Many of you thought for a long time it would be nice if we got a yoga instructor. Now we have one and I don't see the people there that wanted a yoga class. In order to keep a yoga instructor I need people to show up. I know life gets busy, but please try to show up. It's good for you.
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Please check out our two stores on line. They are awesome!!! You can customize your own clothes within the store. They will make awesome Christmas presents. I'm so excited.

WOD 110513

 

Buy In
Row 600M
3 High Knees
2 Toy Soldiers
2 Rounds
10 Jumping Air Squats
10 Push Ups
10 Pull Ups
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WOD
70 Box Jumps 30/24
60 Wall Balls 20/14
50 Kettlebells 70/52
40 Burpees
30 Push Ups
20 Pull Ups
10 Manmakers 45/25
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Cash Out
Hamstring Flossing
Couch Stretch
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THE MILITIA BOX HAS A CLOTHING STORE...PLEASE CHECK IT OUT. At the top right of our blog is two stores. The top one has a weight lifting theme and the bottom one has a health and fitness theme. You can go in and order what ever you want, when ever you want and you can even customize your clothing within the store. It's so awesome, I wish I discovered it a long time ago. I'll try to get our logos attached to it, but until then, please feel free to look and get some cool Militia Box stuff.

WOD 110413

Buy In
600mRow
2 High Knees
1 Toy Soldier
2 Rounds
10 MedBall Power Squat Cleans
10 Ring Rows
20 Sit Ups
15 Back Ext
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WOD
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
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Cash Out
LAX ball shoulder mobility
rubber band shoulder stretches
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There is Yoga this Thursday. Please write on the board if you can make it so we get a head count. 6:30 p.m.