Monday 9/26/206


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

Speed

Metcon (No Measure)

10 min emom

Odd minute 5 thrusters @95/65

Even minute 30 double unders
60 singles

WOD

Metcon (Time)

3 rounds

400 m run

10 burpee box jumps

10 toe to bars

20 wall balls

1 min rest between rounds

Wednesday 9/21/2016


CrossFit Militia – CrossFit

Strength WOD

Three Position Clean

High Hang, Mid Hang , Floor do not drop bar in between cleans
1 three position clean every 1:30 for 5 total sets, choose a weight between 60-70% of clean max and stay at that weight

WOD

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Female RX @55#

Thursday 9/8/2016


CrossFit Militia – CrossFit

WOD

Metcon (No Measure)

Mobility Thursday/ Open Gym

Wednesday 9/7/6


CrossFit Militia – CrossFit

Strength WOD

3 min rest between snatch and clean

Power Snatch

7 mins to work up to a heavy 3 rep touch and go power snatch

B: Power Clean and Jerk

Power means no squat and since it does not say hang, it is from the floor
5 mins to work to a heavy 3 rep touch and go power clean and jerk

WOD

Metcon (Time)

4 rounds

50 double unders

25 Wallballs @20/14

10 pull ups

Tuesday 9/6/2016


CrossFit Militia – CrossFit

Strength WOD

Back Squat

8@65

6@75

4@85

4@90%

WOD

Metcon (4 Rounds for reps)

3 min amrap

10 Kb Swings @53/35

10 toe to bars

1 min rest

3 min amrap

100m run

5 Burpees

1 min rest then repeat, run counts as 1 rep, score each round separately as reps completed

Monday 9/5/2016


CrossFit Militia – CrossFit

Gym will only be open from 9am-11am

Carse (Time)

For Time:

21-18-15-12-9-6-3

Clean, 95#

Double-Unders

Deadlift, 185#

Box Jumps, 24″

Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here
Female RX 65#, 135# 20″ box

Thursday 9/1/2016


CrossFit Militia – CrossFit

WOD

Metcon (No Measure)

Open Gym/ Mobility Thursdays

Wednesday 8/31/2016


CrossFit Militia – CrossFit

Strength WOD

Power Clean

7 min emom, 3 power cleans every minute starting at 60%

WOD

Metcon (Time)

5 rounds

10 hand release push-ups

10 snatche@ 75/55

30 dubs

1 min between rounds

Thursday 8/25/2016


CrossFit Militia – CrossFit

Metcon (No Measure)

Open gym/ Rom wod

Monday 8/22/2016


CrossFit Militia – CrossFit

Speed

Burpee Capacity (4 Rounds for reps)

4 Rounds

2 Mins Max Burpees

30 second Rest Between Rounds

Strength WOD

Three Position Snatch

high hang, hang, floor
Every minute on the minute for 7 sets perform 1 three position snatch using 60-70% of snatch max

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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