121913 WOD // Happy Birthday Jessica

BUY IN
8 wall to wall runs
2 High Knees
2 Toy Soldiers
30 Windmills forward and backward
15 Jumping Squats

WOD
Happy Birthday Jessica

3 Rounds
10 Lunges
10 Air Squats
100 Single Unders
200m row
20 Double Unders
20 Situps
20 Back Extension

CASH OUT
3 x 45 sec Weighted Plank Holds

121813 WOD

BUY IN
3 Rounds
30 Sec Handstand Hold
15 Hang Power Cleans 45

WOD
3 Rounds
15 Hang Power Cleans 135/95
15 Burpees

CASH OUT
Hand Stand Walk Practice
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If you have a friend you would like to invite to the gym, if they join in January they will get the month of February free.
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Please look at Monday's blog to view the rules of the January contest.
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If any of you would like to order some pizza, maybe Messengers, on Friday after the 4:30 WOD please stay and we will have an impromptu Militia Box Christmas party. Bring some beers for you and some soda for your kiddos and we'll sit by the fire and eat some pizza. Please text me at 989-8307 if you plan on staying so I can. hang out with your Militia family before our week off from the gym. Then get ready to get back in here to kick it hard for the new year.

121713 WOD

 

BUY IN
400m Row
100 Single Unders
20 Pushups
20 Situps


WOD
2 Rounds
40 Air Squats
15 Push Press, 115/75 lbs
40 Wall Balls, 20/14 lbs
15 Handstand Push-ups
10 Squat Snatches, 115/75 lbs
1 Rope Climb

CASH OUT

Couch Stretch

Quad Smash

121613 WOD

 

BUY IN
6 Wall to Wall Runs
4 Karaoke's
2 High Knees
2 Wheel Barrow Walks with a partner

WOD 1
30 Burpees for time

(Rest 3 minutes)

WOD 2
12 min AMRAP
50 Double Unders
4 Wall Walks
1 Muscle-up

CASH OUT
30 Hollow Rocks
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NO YOGA FOR THE NEXT 3 WEEKS
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THE GYM WILL BE CLOSED ALL NEXT WEEK FOR CHRISTMAS
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Monday, Dec. 30 will be a normal day, Tuesday Dec. 31 (New Years Eve) will not have a 5:30 p.m. and Wed. Jan. 1st we will only have a 1:00. This will be the beginning of our contest.
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CONTEST...Like last year it will be from Jan 1 to Valentines Day. You will choose a team, either Paleo, Zone, or 4-Hour Body. This contest is not about losing weight, it's about getting our diet under control. Whether you continue eating like this after the 6 weeks is through or not, you will walk away from it with the knowledge of what eating clean and focusing on your diet brings. Like I said, it's not about losing weight, but you will definitely lose weight.
*Please google these three diets and choose one.
*The first week of Jan. join a team, each day for 6 weeks you will put a stamp by your name on your team sheet if you have accomplished certain things...
***Sticking to your diet of choice
***Working out in our gym at least 5 days in the week
***Drinking 48 oz of water every day
***Taking a vitamin and Fish Oil every day
***Reading 6 chapters of the New Testament
***You are aloud 1 cheat day a week
***A bonus will be keeping track of your grams of sugar. We will play a little game of golf with your sugar intake. There will be a separate board for those who want to join in the game. Please keep your tally. The person with the lowest score wins.
***We will have a weekly challenge...I'm afraid to mention it because you all will leave....I mean forever....Fran Monday's. Every Monday. We will see how our good diet will improve our cardio and strength and Fran is the perfect workout to do this with. Plus if we do it 5 weeks in a row maybe hearing the name of "Fran" wont make us hyperventilate.
***On Valentines Day we will have a party and a WOD and the winning team will be announced.

121313 WOD

 

BUY IN
5 x 200m Row Sprints (30 sec rest in between each)
15 Box Jumps
20 Walking Lunges
30 Air Squats

WOD
21-15-9
Weighted Box Step ups 95/65 on 20" box
Kettle Bell Swings 70/53
Wall Balls 20/14

CASH OUT
Hamstring Mobility Work

121213 WOD

 

BUY IN
6 Wall to Wall Runs
2 High Knees
2 Toy Soldiers
4 Wall Walks

WOD 1
6 Min AMRAP
6 Dumbell Push Press 45's/30's
30 Feet Forward/Back Shuttle Run

Rest 3 Min

WOD 2
4 Min AMRAP
6 Toes to Bar
12 Double Unders

CASH OUT
Weighted Pull Ups
3-3-3-3-3

121113 WOD

 

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

BUY IN
Row 300m
--3 rounds--
10 MedBall Clean and Jerks
10 Ring Rows

WOD
"Hammer"
5 Rounds (each for time)
5 Power Cleans 135/95
10 Front Squats 135/95
5 Jerks 135/95
20 Pullups

Rest 1:30 between rounds

CASH OUT
T-Spine LAX Ball Mob