The Militia Box

Saturday, January 29, 2011

WOD 013011

100 Dead lifts

@ the top of each minute U owe 10 Push ups

Watch your reps. If you are getting too many per minute your cheating yourself. If it's too light we tend to do the lift unsafe so police yourself out there.

Friday, January 28, 2011

Thursday, January 27, 2011

WOD 012811

21-18-15-12-9-6-3 and 1 more just for fun

Bent over rows

K2E

Dbl unders

Wednesday, January 26, 2011

WOD 012711

4 Rounds
10 Chin Ups
10 Dips
10 Jumping Air Squats

Run 800M at the end of WOD
Great lift Bailey! Tony got his pistols! Great job!

Tuesday, January 25, 2011

WOD 012611

5 Rounds

6 Push Jerks

9 Burpees

12 Pistols (6 ea leg)

Welcome to the Militia Box Kelly! You did fantastic! You all did! You are all athletes! We all feel each others agony.

Freedom is never more than one generation from extinction.We didn't pass it on to our children in the bloodstream. It must be fought for,protected, and handed on for them to do the same...Ronald Reagan

Monday, January 24, 2011

WOD 012511

3 Rounds

250 Meter Row

Box Jumps

Wall Balls

Kettlebells

GHD Back Extentions

The rower determines the time of the station. Count Reps

New group warmup...starts 5 minutes after session time. Try to be here on time or jump in when you get here. I would also like to welcome Kristen to the gym. You did fantastic!

Sunday, January 23, 2011

WOD 012411

AMRAP

20 Minutes

5 Wall Climbs

10 Weighted Lunges

50 Flutter Kicks

Welcome to the gym Luis and Bo. Fantastic lifts today, Militants!...Anthony, this WOD is for you...Wall Climbers! And yes...you too can have calves like these if you eat your spinach.

Wow what a year so far! Some of you might remember the shape you were in when you arrived at the Box. We've seen inches lost, muscle gained and lifestyles changed. Accomplishments are coming at a rapid pace and we hear almost daily that Dr.s are at a loss as to why you don't need that prescription any longer. We know why. It's called blood, sweat and drive. Every last one of you have made us so proud. We've recently added a large group of teenagers that remind me every day what childhood is all about. Remember when we ALL used to swing on the monkey bars and play chase. It's refreshing to see from young kids to elderly (no offense Ray) competing for times in arguably the toughest game on earth. You have become a part of the Kern Clan and you have given us the inspiration we need to continue to make this place that much better.
So when someone ask you what it means to be a "Militant", make them run 400 meters with 50 burpees at the end for the privilege of that information. Nothing in life is free.
DUG