Wednesday 5/27/2015


CrossFit Militia – CrossFit

WOD

Metcon (Time)

Lurong Challenge Wod

10 Min Cap

50 KB Swings @70/53

50 Box Jumps @30/24

May Split Reps However You See Fit
Lvl 2

KB @53/35

BJ @24/20

LVL 1

KB @35/18

BJ @20/16

WOD

10 Mins After 1st WOD, 2 Min Rest Between Runs

400m Run (Time)

Max Effort 400m Run

400m Run (Time)

Max Effort 400m Run

Tuesday 5/26/2015


CrossFit Militia – CrossFit

Warm-up

(No Measure)

400 M Run/500 M Row

Burgener Warm Up

Strength WOD

Three Position Snatch

high hang, hang, floor
2@50%

2@55%

2@60%

2@65%

2@70%

WOD

Metcon (Time)

7 Rounds

5 Power Cleans @135/95

20 Double Unders

30 Second Rest Between Rounds

Memorial Day Murph

CrossFit Militia – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
May Split reps However you see fit, except the run, you must run 1 mile before and 1 mile after

Friday 5/22/2015


Announcements

Memorial Day Monday 5/25, only one class at 9 AM, the WOD will be Murph

CrossFit Militia – CrossFit

Strength WOD

Back Squat

5@50%

5@55%

5@60%

5@65%

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

5/21/2015


Announcements

Memorial Day Monday 5/25, only one class at 9 AM, the WOD will be Murph

CrossFit Militia – CrossFit

WOD

Metcon (Time)

1 mile run

100 air squats

100 abmat sit ups

50 kbs, 53/35

50 box jumps 24/20

Wednesday 5/20/2015

Announcements

Memorial Day Monday 5/25, only one class at 9 AM, the WOD will be Murph

CrossFit Militia – CrossFit

WOD

5 Min Break Between WODs

Metcon (Time)

Lurong Burner Sprint (Lvl 3)

7 Min Cap

5 Rounds

20 Double Unders

10 Burpees
Level 2 is 10 Double and 10 Burpees

Level 1 is 30 Singles and 10 Burpees

Add 1 Second for each unfinished rep within the 7 mins

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

5 Shoulder to Overhead @135/95

5 Lateral Bar Jumps

5 Toe to Bars

Tuesday 5/19/2015


CrossFit Militia – CrossFit

Strength WOD

Front Rack Lunge

5@50

5@60

5@70

2 Sets of 5 @75

5@70

Per Leg, using Clean Max for %

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

15 Box Jumps @24/20

10 KB Swings @53/35

5 Chest to Bar Pull Ups

Monday 5/18/2015

CrossFit Militia – CrossFit

Strength WOD

Snatch

3 @50%

3 @60%

3 @70%

4 @75%

4 @75%

3 @70%

WOD

Metcon (Time)

30 WallBalls @ 20/14

200 M Run

10 Clean and Jerks @95/65

400 M Run

10 Clean and Jerks @ 95/65

200 M Run

30 Wall Balls

Friday 5/15/2015


CrossFit Militia – CrossFit

Strength WOD

Bench Press

yea, bench press

4 sets of 10 record heaviest set

WOD

Metcon (Time)

10 Snatches @95/65

2 Over the Bar Burpees

200m Run

8 Snatches

4 Burpees

200m Run

……..

2 Snatches

10 Burpees

200m Run

Thursday 5/14/2015


CrossFit Militia – CrossFit

WOD

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

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