Friday 2/12/2016


CrossFit Militia – CrossFit

Strength WOD

Snatch

10 Snatch attempts @ 85%, rest exactly 45 seconds between attempts

WOD

Perform A or B

a: CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

b: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Thursday 2/11/16


CrossFit Militia – CrossFit

WOD

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
Yes, again

ROMwod

Metcon (No Measure)

20 Min Romwod, bring a towel or mat if you have one

Wednesday 2/10/2016


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

Power Clean and Jerk

Power means no squat and since it does not say hang, it is from the floor
Perform 5 sets of 5 Touch & Go power clean and jerks. Touch and go means the bar does not rest on the floor so this will be 5 unbroken power clean and jerks per set. Work up to a heavy 5

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Calorie Row or Ride

10 Toe to Bars

100 M OverHead Plate Carry @45/35

10 Hand Release Push Ups
plate carry is with arms locked out, not resting on head. If riding the bikes, the bikes with the red wheels are to be used when all the rowers and bikes are taken, not as the first choice.

Tuesday 2/9/2016


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

Strength WOD

Thruster

12 Mins to work to a Heavy 3 Rep Thruster

WOD

Metcon (Time)

2 Rounds

10 Snatches @ 75/55

30 Double Unders (60 Singles)

1 Min Rest

3 Rounds

10 Snatches

30 Double Unders (60 Singles)

2 Min Rest

4 Rounds

10 Snatches

30 Double Unders

Monday 2/8/2016


CrossFit Militia – CrossFit

Warm-up (No Measure)

5 Rounds of Cindy with a 100 M Run Between rounds

Strength WOD

Power Snatch/ Overhead Squat Complex

Perform 1 Power Snatch and 2 Overhead Squats to Equal 1 Rep
10 Min EMOM. Perform 1 rep every minute on the minute for 10 mins. Start @60%, increase load if capable.

WOD

Metcon (Time)

7 Rounds

9 Bar Facing Burpees

7 Power Cleans @135/95

5 Front Squats @ 135/95

3 Push Jerks @135/95

1 min Rest between rounds

friday 2/5/2016

CrossFit Militia – CrossFit

Strength WOD

Snatch (10 Min Emom. 5 Mins @ 80%, increase weight last 5)

10 Min EMOM. first 5 Mins @80%

1@85%

1@90%

1@95%

1@100%

1@105%

if unable to increase weight, maintain heaviest weight for duration. Only 1 attempt per minute

WOD

Metcon (AMRAP – Rounds and Reps)

14 min amrap

30 double unders

15 burpees

30 double unders

15 cleans @135/95

30 double unders

15 jerks

Thursday 2/4/2016


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

Metcon

Metcon (3 Rounds for reps)

3 Min Amrap

5 Box Jump Overs @24/20

15 Double Under

1 Min Rest

3 Min AMRAP

5 KB Swings @ 53/35

15 Double Unders

1 Min Rest

3 Min AMRAP

5 Toe To Bars

15 Double Unders

ROMwod

Metcon (No Measure)

20 Min ROMwod

Wednesday 2/3/2016


CrossFit Militia – CrossFit

Warm-up

Warmup 4 (No Measure)

500m row

rest 2 minutes

500m row

WOD

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

Tuesday 2/2/2016


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

Weightlifting

Paused Front Squat (4 sets of 5 Paused Front Squats (3 seconds) at 80%)

4 sets of 5 Paused Front Squats (3 seconds) at 80% of weight used last week.

Perform 10 toe to bars after each set of front Squats

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min amrap

20 Front Rack Lunges @ 65/45

200 M Run

20 OHS @65/45

200 M Run

Monday 2/1/2016


CrossFit Militia – CrossFit

Strength WOD

Three Position Snatch (7 min EMOM)

high hang, hang, floor
7 Min EMOM using 80% of most weight used for this complex.

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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