WOD 060811

Run 800m

then...

3 rounds - 1 minute each round

sit ups

back ext.

ab roller

flutter kicks

then...

Run 400m

Welcome to the gym Ryan. You all did fantastic today, Militants!

QUOTE: The chief condition on which life, health and vigor depend on, is action. It is by action that an organism develops its faculties, increases its energy, and attains the fulfillment of its destiny...Colin Powell

Regionals WOD 4

100 Pull Ups

100 Kettle Bells

100 Double Unders

100 Overhead squats

This will be scaleable to those of you who need it. Please sign up for the biggest loser if you haven't yet and invite your friends to try us. Summer is a great time to get in shape.

WOD 060611

Death by Thrusters

1 thruster the first minute

2 thrusters the second minute

3 thrusters the third minute...etc

WOD 060511

WOD @ 2:00

WOD 060411

Rest Day for me...open gym for you.

WOD 060311

4 Rounds

400 m run

10 burpees

10 turkish get ups

Welcome to The Box Joanna! And congratulations to everyone on your new PR's. June has started out great. Please get your dues and think hard about the biggest loser if you haven't signed up yet. Even if you only have 10 pounds you want to lose. It works like this...If you weigh 140 and lose 10 your score will be 14%. So, this will make the contest more fair accross the board. Even if you don't have a partner yet, there are many singles who we can match you up with. Or you could solicit a new friend to join and do it with you. I want you to set a realistic goal of weight loss. We will be weighing in at the beginning of every month to keep track of how much you are losing. If you have any questions on diet please ask.

WOD 060211

General PR Day

Let's work on some of our personal records and get them on the board. We had a pretty intense cardio week so far and we need a day like this.