Friday 7/31/2015

Announcements

Several Competitions are available right now. Check the FB page for more information. Sign up and test your fitness!!

CrossFit Militia – CrossFit

Strength WOD

Front Rack Lunge

10 @ 50%

10 @ 60%

10 @70%

10 @80%

Using Clean Max, 5 per leg

WOD

Metcon (Time)

3 Rounds

50 Double Unders

25 Toe to Bars

10 Clean And Jerks @135/95

Linchpin


Announcements

Several Competitions are available right now. Check the FB page for more information. Sign up and test your fitness!!

CrossFit Militia – CrossFit

Warmup 1 (No Measure)

EMOM for 8 min

Odd Minute 10 OHS PVC PIPE

Even Minute 10 Hang Power Snatches –Empty Bar

Metcon (Time)

800m run

30 Pull-ups

60 Air-squats

30 Power snatches 155/105

60 Air-squats

30 Pull-ups

800m run

**SCALE THE WEIGHT AS NEEDED PROPER FORM IS PRIORITY**

Wednesday 7/29/2015

Announcements

Several Competitions are available right now. Check the FB page for more information. Sign up and test your fitness!!

CrossFit Militia – CrossFit

Strength WOD

Split Jerk

4 sets of 8 @ 60 % of jerk max

WOD

Metcon (Time)

3 Min AMRap

200 M Run

ME HSPU

3 Min Amrap

200 M Run

ME Box Jump @24/20

3 Min Amrap

200 M Run

ME Burpees

3 Min Amrap

200 M Run

ME T2B

Score is total reps of all exercises combined

7/28/2015

Announcements

Several Competitions are available right now. Check the FB page for more information. Sign up and test your fitness!!

CrossFit Militia – CrossFit

Strength WOD

Back Squat

10@50%

10@60%

10@65%

10@70%

WOD

Metcon (Time)

21 Deadlifts @ 225/155

400 M Run

15 Deadlifts @ 225/155

400 M Run

9 Deadlifts @ 225/155

400 M Run

Monday 7/27/2015

Announcements

Women’s Only Comp on Saturday,
August 8th at The Training Pit in North Lauderdale.
A competition for you! checkout the link
https://festivusgames.com/hosts/?h=0364
Team competition in September here is the link
http://www.crossfitcvi.com/pounddown

CrossFit Militia – CrossFit

Strength WOD

Three Position Snatch

high hang, hang, floor
10 Minute EMOM, perform 1 three position snatch. start at 60%, increase weight each minute if capable

WOD

Metcon (Time)

For Time

21 KB Swings @53/35

21 Pull Ups

50 Dubs

15 KB Swings

15 Pull Ups

50 Dubs

9 KB Swings

9 Pull Ups

50 Dubs

7/24/15


Announcements

Women’s Only Comp on Saturday, August 8th at The Training Pit in North Lauderdale.

CrossFit Militia – CrossFit

Strength WOD

Clean Pull (Using Clean Max )

3@50%

3@60%

3@70%

3@80%

3@90%

2 sets of 3 @100%

WOD

Metcon (Time)

25 Power Cleans @95/65

25 Box Jumps@24/20

50 WallBalls@20/14

25 Box Jumps

25 Power Cleans

Thursday 7/23/2015


Announcements

Women’s Only Comp on Saturday, August 8th at The Training Pit in North Lauderdale.

CrossFit Militia – CrossFit

Gymnastics

Rope Climb

WOD

3 Minute Rest Between Part A and Part B

A: Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

“Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

B: Metcon (Time)

Complete As any Rounds of cindy completed in part A for time (i.e. if you did 10 rounds in 10 mins, you will now complete 10 rounds for time). Do exact number of reps completed in A for part B

Wednesday 7/22/2015


Announcements

Women’s Only Comp on Saturday, August 8th at The Training Pit in North Lauderdale.

CrossFit Militia – CrossFit

Strength WOD

Snatch

3@50%

2@60%

2@70%

2@80%

2@85%

2 sets of 2@90%

WOD

Metcon (No Measure)

20 Min EMOM

Minute 1: 10 Burpees

Minute 2: 10 SDLHP @70/53

Minute 3: 200 M Run

Minute 4: 50 Double Unders

Minute 5: Rest
There is no score being recorded for this WOD, just do the work to complete it.

Tuesday 7/21/2015

Announcements

Women’s Only Comp on Saturday, August 8th at The Training Pit in North Lauderdale.

CrossFit Militia – CrossFit

Strength WOD

Hang Power Clean

10 Min EMOM 3 Hang Power Cleans Every Minute on the minute for 10 mins, pick a challenging weight, should be 60-75% range of max

WOD

Metcon (Time)

21 Thrusters@95/65

21 KBS @70/53

400m Run

15 Thrusters

15 KBS

400m Run

9 Thrusters

9 KBS

400m Run

Monday 7/20


CrossFit Militia – CrossFit

Strength WOD

Back Squat

3@60%

3@70%

3@80%

2 sets of 3@85%

WOD

Metcon (Time)

3 Rounds

400 M Run

5 Toe to bars

10 Burpees

15 Box Jumps

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