Memorial Day 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

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

Thursday 5/26/2016


Announcements

Memorial Day (Monday 5/30/2016) there will only be an 8 am class that day. We will be doing Murph. the WOD will begin approximately at 830

CrossFit Militia – CrossFit

Gymnastics

Metcon (No Measure)

20 Mins to Work On Gymnastic skills

ROMwod

Metcon (No Measure)

20 Mins of Mobility Work

monday 5/23/2016


CrossFit Militia – CrossFit

Strength WOD

A: Power Snatch (7 min emom, 1 rep every min start @70%)

Begin at 70% perform 1 rep every min for 7 sets

B: Power Snatch

Rest 2 mins from part A then perform as many power snatches as possible in 1 min, do not have to be touch and go. Use 75% of heaviest load used in A

WOD

Metcon (Time)

5 rounds

10 thrusters @95/65

10 lateral bar burpees

10 toe to bars

Chest Day 5/19/2016


CrossFit Militia – CrossFit

Strength WOD

Bench Press (20 Mins to work to a heavy 3 rep Bench Press)

ROMwod

Metcon (No Measure)

20 Min Mobility

WEDNESDAY 5/18/2016


CrossFit Militia – CrossFit

WOD

Metcon (Time)

10 Rounds

25 Double Unders ( 75 Singles)

15 KB Swings @ 53/35

25 Double Unders

10 Burpees

25 Double Unders

5 Wall Balls @ 20/14

30 Min Cap
PACE yourself

Sunday Funday


CrossFit Militia – CrossFit

Thursday 5/12/16


CrossFit Militia – CrossFit

Strength WOD

Shoulder Press (12 mins to work to a heavy 3 strict shoulder press)

ROMwod

Metcon (No Measure)

25 Mins of Mobility

Wednesday 5/11/2016


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

Metcon (Time)

1200m Run

50 burpees

800m Run

50 push ups

400m Run

25 burpees

200m Run

25 Box Jumps @24/20

Tuesday 5/10/2016


CrossFit Militia – CrossFit

Strength WOD

Power Clean and Jerk

Power means no squat and since it does not say hang, it is from the floor
3 touch and go power clean and jerks every 2 mins for 5 sets, start at 70%

WOD

Metcon (5 Rounds for reps)

5 rounds

45 seconds max thrusters @95/65

15 second rest

1 min max pull ups

1 min rest between rounds

Score is total reps completed each round

Cinco De Mayo 2016


CrossFit Militia – CrossFit

Gymnastics

Metcon (No Measure)

20 Mins to work on Gymnastic Skill Work

ROMwod

Metcon (No Measure)

20 Mins of Mobility Work

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