WOD 090110

Run 800m forwards

Run 400m backwards

Run 800m forwards

Run 400 backwards

Great Job Militants! You did fantastic today! Don't forget it's pay week so we can get cement in front of the gym this month. And don't skip because it's running tomorrow, it will be fun. But that's what I always say.

WOD 083110

Run 400m

36 Dumbbell Snatches

36 Burpees

Run 400m

24 Dumbbell Snatches

24 Burpees

Run 400m

12 Dumbell Snatches

12 Burpees

Run 400m

It's Pay week everyone. This months dues will hopefully put some cement in that front section of your gym. We will slowly work our way around and hopefully get some sort of heat to it before the really cold weather hits. But don't let any sort of weather stop you...you're Militants, remember. Hooahh! Look how far you've come!

WOD 083010

4 Rounds

10 DB Turkish Get Ups

15 Push Ups

20 Double Unders

25 Air Squats

Courage is to feel the daily daggers of relentless steel and keep on living...Douglas Malloch

Militants...Can't wait to see you all tomorrow! You all are doing fantastic! Everyone is showing improvements, losing weight, gaining muscle, losing inches and gaining confidence! Keep it up!

WOD 082910

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Rest Day

Use today's nice weather and do some active rest. Go walk the dog, work on your flexibility, roll out on the foam roller.

WOD 082710

40 wall balls (M:20#/W:14#)

40 box jumps (M:24"/W:20")

Run 200m

30 push-ups

30 lunges

Run 200m

20 pull-ups

20 air squats

Run 200m

10 burpees

10 double unders

Run 400m

There will be no trainer here at the 6:30 WOD. You are more than welcome to come and do the workout at that time still.

WOD 082610

"Choice"

Run 3 1/4 miles

OR

10-9-8-7-6-5-4-3-2-1

Overhead Squat

Pull Ups

Strength and power come from within oneself. To give up is a sign of weakness. To endure through the pain and finish strong takes a solid mind and a brave heart...Author Unknown

Keep up the battle Militants! I'm proud of all of you.