WOD 083012

10-8-6-4-2
Muscle Ups
Box Jumps 40"/30"
Handstand Push ups
Pistols (each leg)
Great lifts today, Militants!!
Quote: Some of the greatest battles will be fought within the silence of your own soul...Ezra Taft Benson

Front Squat PR

We have a couple theories in what would give the best PR. So, if you are bold enough to play around with your PR numbers you can try one of two ways.
Traditional
10-5-5-3-3-1-1-1 etc.
or
1 Heavy
10 light
1 Heavier
wait 2 minutes
20 light
1 Heavier
wait 2 minutes
1 Heavier
30 light
wait 2 minutes
etc...
This theory creates muscle memory in your PR's.
Your choice, it's worth a try

WOD 082812

25 Walking Lunges
20 Pull Ups
50 Box Jumps 20"
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells 2 pood
30 Sit Ups
20 Hang Squat Cleans 35lb Dumbbell
25 Back Ext
30 Wallballs 20#
3 Rope Climbs
Bring your long socks!!!
Welcome to The Box Duane, Makayla, Miranda and Josh!!!!
Quote: The Bible is one of the greatest blessings bestowed by God on the children of men. It has God for its author; salvation for its end; and truth without any mixture for its matter. It is all pure...John Locke

WOD 082412

21 Manmakers
Run 1200 M
15 Manmakers
Run 800M
9 Manmakers
Run 400 M
Quote: The greatest enemy to human souls is the self righteous spirit which makes men look to themselves for salvation...Charles Spurgeon

15 Min AMRAP
5 Pull Ups
10 Lunges to bar
5 Power Cleans at 65% PR
10 Lunges back to pull ups
Great run today in the Boise foothills. great job Militants! I'll get some pictures on the blog of our adventure.

JT

21-15-9
Handstand Push Ups
Ring Dips
Push Ups
If you would like to take a trail run with us in Boise be at The Box before 5:30, we leave promptly at 5:30. Follow us in your cars so you can decide to go home afterward or join us for a bite to eat afterwards, Boise is hopping on Thursday nights.
We will still have our normal 5:30 and 6:30 classes if you don't want to come run.

WOD 082212

5 Rounds
5 Deadlifts @ 80% PR
10 Burpees
We are going to skip the PR's this week. I need two more squats and I think our legs are a bit trashed. So, we will PR next week.
Thanks to you who bought the chalk, I appreciate it.
Don't forget we are going to Boise Thursday evening to run in the foothills...just for the fun of it. Meet here at the gym before 5:30, we leave at 5:30 and we will follow each other to the trail head.
Also...There will not be a trainer at the 1:30 on Wednesday.
Quote:  The greatest day in your life and mine is when we take total responsibility for our attitudes. That's the day we truly grow up...John C. Maxwell