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.