Tuesday 12/6/2016


Announcements

Holiday Burpee Extravaganza!!!
Starting today December 1st and running through the 25th, you’re invited to participate in doing 1,225 burpees. These are done at your own leisure and the ones done in workouts do not count. See Alex or Merly for details. 😘

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 5 at 75%

WOD

Metcon (Time)

5 rounds

200m run

14 pull ups

7 snatches @95/65

Open Gym


Announcements

Holiday Burpee Extravaganza!!!
Starting today December 1st and running through the 25th, you’re invited to participate in doing 1,225 burpees. These are done at your own leisure and the ones done in workouts do not count. See Alex or Merly for details. 😘

CrossFit Militia – CrossFit

Wednesd


CrossFit Militia – CrossFit

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
May do bike for calories, put in comments whether bike or rower used

Monday 11/28/2016

CrossFit Militia – CrossFit

Strength WOD

Power Snatch/ Overhead Squat Complex

Perform 1 Power Snatch and 2 Overhead Squats to Equal 1 Rep
8 min emom, perform 1 rep every minute for 8 sets, start at 60%

WOD

Metcon (Time)

25 thrusters @95/65

800m run

1 min rest

75 KB Swings @53/35

1 min rest

800m run

25 thrusters

11/23/2016


CrossFit Militia – CrossFit

WOD

Decide skill level and either do half or whole Jared

Jared (Half) (Time)

4 Rounds

400 M Run

20 Pull Ups

35 Push Ups

Jared (Time)

4 Rounds for time of:

800m Run

40 Pull-ups

70 Push-ups
In honor of U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, died August 4, 2010
To learn more about Jared click here

Friday 11/18/2016


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

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlits, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Women’s rx weight is 185

Veterans Day 11/11/16

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

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Tuesday 11/8/16


CrossFit Militia – CrossFit

Strength WOD

Snatch

1 snatch every 30 seconds at 75% for 8 reps

Snatch

After 2 mins rest, 1 snatch every minute for 4 sets at 85%

WOD

Metcon (Time)

21-15-9

Thrusters @135/95

pull ups
Chest must touch the bar to receive rx plus

Thursday 10/27/2016

CrossFit Militia – CrossFit

WOD

Metcon (No Measure)

MobilityWOD/ Open Gym

Monday 19/24/16


CrossFit Militia – CrossFit

Strength WOD

Power Snatch

2 tounch and go

Power snatches every 30 seconds for 8 sets @ 50%

WOD

Metcon (Time)

800 m run

50 KB swings @70/53

2 mins rest

50 clean and jerks @ 95/65

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