Thursday 6/23/2016


CrossFit Militia – CrossFit

WOD

800m Run (Time)

Max Effort 800m Run
10 mins to complete 800m run, rest remainder of time and begin next run at 10 min mark

800m Run (Time)

Max Effort 800m Run

ROMwod

Metcon (No Measure)

25 min of mobility work

Monday 6/20/2016


CrossFit Militia – CrossFit

WOD

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Thursday 6/16/2016


CrossFit Militia – CrossFit

WOD

2k Row (Time)

Max Effort 2k Row

ROMwod

Metcon (No Measure)

40 Min Mobility Work

Wednesday 6/15/2016


CrossFit Militia – CrossFit

Strength WOD

Power Clean/Jerk Complex (1rep every 1:30 for 7 sets)

1 Power Clean + 1 Push Jerk + 1 T&G Clean (full squat) + 1 Jerk

WOD

Metcon (Time)

5 rounds

20 front rack lunges @75/55

10 hang power snatches

Thursday 6/9/16

CrossFit Militia – CrossFit

Gymnastics

Metcon (No Measure)

20 mins of gymnastics work

ROMwod

Metcon (No Measure)

20 min of mobility

Wednesday 6/8/2016

Announcements

No 6 am class on thursday 6/9

CrossFit Militia – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

Air Force WOD (Time)

For time (RX weight @ 95/65):

20 Thrusters

20 Sumo-High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

For every minute on the minute you have to perform 4 burpees :-) HA!

(Start the WOD with 4 burpees)
No Cap

Thursday 6/2/2016


CrossFit Militia – CrossFit

WOD

1-Mile Run (Time)

Max Effort 1-Mile Run

ROMwod

Metcon (No Measure)

50 Min ROM wod

Memorial Day 2016

CrossFit Militia – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Thursday 5/26/2016


Announcements

Memorial Day (Monday 5/30/2016) there will only be an 8 am class that day. We will be doing Murph. the WOD will begin approximately at 830

CrossFit Militia – CrossFit

Gymnastics

Metcon (No Measure)

20 Mins to Work On Gymnastic skills

ROMwod

Metcon (No Measure)

20 Mins of Mobility Work

monday 5/23/2016


CrossFit Militia – CrossFit

Strength WOD

A: Power Snatch (7 min emom, 1 rep every min start @70%)

Begin at 70% perform 1 rep every min for 7 sets

B: Power Snatch

Rest 2 mins from part A then perform as many power snatches as possible in 1 min, do not have to be touch and go. Use 75% of heaviest load used in A

WOD

Metcon (Time)

5 rounds

10 thrusters @95/65

10 lateral bar burpees

10 toe to bars

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