Tuesday 5/5/2015


Announcements

Still Time to sign up for Nutrition Challenge Starting May 11th. for more info Visit https://challengeseries.lurongliving.com
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Beach WOD Saturday May 9th. Meet at the Yankee Clipper Parking Lot on Ft Lauderdale @9am for a workout. Then a BBQ post WOD as our last cheat meal before starting challenge on monday.

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

Strength WOD

Back Squat

6@50%

6@55%

6@60%

6@65%

6@65%

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

5 Burpee Box Jumps @24/20

10 OHS @ 75/55

200 M Run

Monday 5/4/2015


Announcements

Still Time to sign up for Nutrition Challenge Starting May 11th. for more info Visit https://challengeseries.lurongliving.com
—————————————————-
Beach WOD Saturday May 9th. Meet at the Yankee Clipper Parking Lot on Ft Lauderdale @9am for a workout. Then a BBQ post WOD as our last cheat meal before starting challenge on monday.

CrossFit Militia – CrossFit

Warm-up

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Strength WOD

Clean and Jerk

20 Mins to Establish 1 Rep Clean and Jerk Max

WOD

Metcon (Time)

5 Rounds

25 Double Unders

5 Hand stand Push Ups

10 Toe to Bars

20 Lunge Steps

Friday 5/1/2015


Announcements

We will be participating in a Summer Nutritional Challenge that starts on May 11th and ends June 14th, for more info Visit https://challengeseries.lurongliving.com

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

Gymnastics

Rope Climb

Work On climbs or climbing progressions for 15 min

WOD

Metcon (Time)

800 M Run

20 Squat Snatches @135/95

800 M Run

Thursday 4/30/2015

Announcements

We will be participating in a Summer Nutritional Challenge that starts on May 11th and ends June 14th, for more info Visit https://challengeseries.lurongliving.com

CrossFit Militia – CrossFit

Warm-up

(No Measure)

400 M Run

5 Rounds of Cindy

Group Stretch

Strength WOD

Hang Power Clean

5 sets of 3 at a moderate load

WOD

Metcon (Time)

50 Double Unders

20 Pull Ups

30 Thrusters @115/85

20 Pull Ups

50 Double Unders

Wednesday 4/29/2015

Announcements

We will be participating in a Summer Nutritional Challenge that starts on May 11th and ends June 14th, for more info Visit https://challengeseries.lurongliving.com

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

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

4/28/2015

Announcements

Wednesday 4/29/2015, there will be no 10 AM Class
We will be participating in a Summer Nutritional Challenge that starts on May 11th and ends June 14th, for more info Visit https://challengeseries.lurongliving.com

CrossFit Militia – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength WOD

Hang Power Snatch

Work up to a heavy 3 reps

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

10 Pull Ups

15 Power Cleans @135/95

20 Burpees

Monday 4/27/2015


CrossFit Militia – CrossFit

Strength WOD

The CrossFit Total (Total Weight)

Shoulder press is strict, you have a full hour to complete all lifts, warm up and get at it. The goal was to do this a few months back, but with the open and the competition it got pushed back

Friday 4/24/2015


CrossFit Militia – CrossFit

Strength WOD

Push Press (4 sets of 10 at moderate load)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

10 Thrusters @95/65

10 Toe to Bars

Thursday 4/23/2015


CrossFit Militia – CrossFit

Warm-up

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WOD

Badger (Time)

Three Rounds for time of:

30 Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Special request, womens weight is 65

Wednesday 4/22/2015


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

Strength WOD

Front Squat

4 sets of 10 at a moderate to heavy load

WOD

Metcon (Time)

75 Double Unders

25 Burpees

15 Snatches @ 135/95

25 Burpees

75 Double Unders

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