Happy Birthday Kathy

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100 Jump Ropes
50 Amens
26 Lunges

WOD:
Run 800M
3 Rounds
15 Sumo Deadlifts/High Pulls
30 Double Unders
Then...Run 800M

Cash Out 50 PVC Back Squats

It's time to get your dues in for April. Thank you.
One more week to get anyone you know into the concealed weapons class. Saturday, April 6th, 9 to Noon. Given by Greg Oster of The Boise Police Dept.

Open WOD 13.4

7 Min AMRAP
3 C&J 135/95
3 T2B
6 C&J
6 T2B
9 C&J
9 T2B
etc...
Congratulations Brad BB for getting your Man Ups!!!
Congratulations James for getting your pull ups!!!
Thank You, Militants for making The Militia Box THE BEST!!!

Crossfit Total

CrossFit Total
The CrossFit total is the sum of the best of THREE attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. Anyone attempting a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max.
Welcome to The Box Kasey!!!
Concealed Weapons Class next Saturday, April 6,  9 to Noon, $50. Tell anyone you know who might be interested. Please reserve your spot by calling me at 989-8307. Only 5 spots left.

 

20 KB Front Squats 24/16kg

7 C2B Pull-ups
20 KB Snatches (partition in any way) 24/16kg
Run 800m
3 rounds of:
15 KB Front Squats 24/16kg
5 C2B Pull-ups
15 KB Snatches (partition in any way) 24/16kg
Every Minute on the Minute
2 Clean and Jerks @ 75%
Then when the clock hits 5 minutes
2 Minute AMRAP of
Clean and Jerks @ 75%
Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and acuracy and repeatability under load
Wait 2 Minutes
3 Rounds
20 KB Front Squat
Run 800M
Wait 2 Minutes
3 Rounds
15 KB Front Squats
5 C2B Pull Ups
15 KB Snatches
 

McGhee

 

30 Min AMRAP

5 Deadlifts 275/185
13 Push Ups
9 Box Jumps 24/20
Cpl. Ryan C McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
God bless all of our troops who serve our country. They bled for us, let's sweat for them.

 

Happy Birthday Ryan!!!

 

 

Ryan's Birthday WOD

"The Hopper"
21-15-9
Select Three balls from the roller and do the number of reps.
Muscle ups will be 1/3 of the  21-1-9
If a run or row is selected do it at the end of each round
Each class will have a different WOD
April 6th is our next Concealed Weapons Class. If you know of anyone who would like to take it, please have them call me. We only have 5 spots left.

Open WOD 13.3

OMMA

12 Minute AMRAP
150 Wallballs
90 Double Unders
30 Muscle Ups