Thursday 7/28/2016

Announcements

Come show your support for Jenna, Aimee, and Merly (JAM) as they compete in the BAD tour @ Blueprint Crossfit conveniently located in Doral. 8:30am-4:00pm
10200 NW 25th St. Doral, FL 33172

CrossFit Militia – CrossFit

WOD

Metcon (No Measure)

Open gym….. However there will still be romwod available for those who want to do it

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

Tuesday 7/19/2016


CrossFit Militia – CrossFit

WOD

Manion (half) (Time)

7 rounds

200m Run

15 Back squats @135/95

Monday 7/18/2016


CrossFit Militia – CrossFit

WOD

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat
Full hour to complete, self paced. Must complete in this order. May use rack for overhead squat

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat
Full hour to complete, self paced. Must complete in this order.

Friday 7/15/2016


CrossFit Militia – CrossFit

Strength WOD

Power Snatch/ Overhead Squat Complex

Perform 1 Power Snatch and 2 Overhead Squats to Equal 1 Rep
15 mins to work to a heavy 1 rep

WOD

Metcon (Time)

5 rounds

15 wallballs @20/14

15 burpees

100m sprint

1 min rest between rounds

Wed-Nes-day 7/13/2016

CrossFit Militia – CrossFit

Strength WOD

Three Position Clean

High Hang, Mid Hang , Floor do not drop bar in between cleans
1 rep every 1:30 for 7 sets. Start at 60%

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

25 double unders

10 sumo deadlift high pulls @95/65

25 double unders

5 thrusters

Thursday 7/7/16


CrossFit Militia – CrossFit

Gymnastics

Metcon (No Measure)

20 mins to work on gymnastics stuff

ROMwod

Wednesday 7/6/2016


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)

40 wallballs @20/14

400m run

20 snatches @ 95/65

400m run

10 thrusters @95/65

400 m run

5 muscle ups

3 min rest

20 wall balls

100m run

10 snatches

100m run

5 thrusters

100m run

5 muscle ups

July 4th 2016

CrossFit Militia – CrossFit

WOD

Burpees for Freedom (Time)

240 burpees for time

Thursday 6/30/2016


CrossFit Militia – CrossFit

Gymnastics

Metcon (No Measure)

20 mins of gymnastics skill work

ROMwod

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