May the Fourth 2016


CrossFit Militia – CrossFit

Strength WOD

Hang Power Snatch

12 mins to work to a heavy 3 reps

WOD

Metcon (4 Rounds for reps)

4 Min AMRAP

25 Double Unders

10 Box Jumps

1 Min Rest Then, 4 Min AMRAP

25 Double Unders

10 Burpees

1 Min rest, 4 Min AMRAP

25 Double Unders

10 Toe to Bars

1 Min Rest, 4 Min AMRAP

5 Box Jumps

5 Burpees

5 Toe to Bars
Enter separate score for Each Round

Tuesday 5/3/2016


CrossFit Militia – CrossFit

Strength WOD

Back Squat (Wprk to a 20 rep max)

WOD

Metcon (Time)

100 m run

30kb swings @53/35

30 goblet squats

200 m run

20 kb swings

20 goblet squats

400 m run

10 kb swings

10 goblet squats
Rx plus will be at 70/53

friday 4/29/2016


CrossFit Militia – CrossFit

WOD

Blame It (Time)

“Blame it on Corey”

200 Meter Run

25 Burpees

400 Meter Run

50 Sit Ups

600 Meter Run

75 Walking Lunges

800 Meter Run

100 air Squats

600 Meter Run

75 Walking Lunges

400 Meter Run

50 Sit Ups

200 Meter Run

25 Burpees

Rx Plus With a Weight Vest
Corey is going in for surgery today for his torn….. Muscle, so in doing this workout is a way of sending him your well wishes.

thursday 4/28/2017


CrossFit Militia – CrossFit

WOD

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

ROMwod

Metcon (No Measure)

20 Mins of mobility work

Tiesday 4/26/2016


CrossFit Militia – CrossFit

Strength WOD

Back Squat (1 set of 20 at 90% of 20 rep max)

WOD

Metcon (Time)

5 rounds

5 push presses at 135/95

10 box jumps @24/2

15 kb swings @53/35

Saturday 4/23/2016


CrossFit Militia – CrossFit

WOD

Sucky Saturday (AMRAP – Rounds and Reps)

30 Min Amrap

5 Thrusters @ 95/65

200 M Run

10 Ab Roll Outs

200 M Run

5 Burpees

200 m Run

10 KB Swings @ 53/35

Thursday 4/21/2016


CrossFit Militia – CrossFit

WOD

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1-Mile Run (Time)

Max Effort 1-Mile Run

ROMwod

Metcon (No Measure)

20 Min Mobility

Thursday 4/14/2016


CrossFit Militia – CrossFit

ROMwod

Metcon (No Measure)

45 Mins of Mobility Work

Friday 4/8/2016


Announcements

I (Alex) will be doing a stair climb in April to benefit lung disease. I’ll be doing it in my bunker gear with a tank on. If anyone is interested in donating to my plight, here is the link.
http://action.lung.org/site/TR/Climb?px=6581266&pg=personal&fr_id=14129

CrossFit Militia – CrossFit

Strength WOD

Snatch (15-20 mins to work to a max for the day)

15-20 mins to work to a max for the day

WOD

Metcon (Time)

100 wallballs @20/14

500m shuttle run(5x100m)

25 box jump overs @24/20

400m shuttle run (4x100m)

20 box jump overs @24/20

300m shuttle run (3x100m)

15 box jump overs @24/20
100m run is to the first speed bump and back. Box jump overs are jumping on top of the box, then over to the other side. Do not need to lock out on top of box with box jump overs.

Thursday 4/7/2016


Announcements

I (Alex) will be doing a stair climb in April to benefit lung disease. I’ll be doing it in my bunker gear with a tank on. If anyone is interested in donating to my plight, here is the link.
http://action.lung.org/site/TR/Climb?px=6581266&pg=personal&fr_id=14129

CrossFit Militia – CrossFit

ROMwod

Metcon (No Measure)

45 min ROMWod

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