8/31/2015


Announcements

There is another Team/Individual competition taking place in Doral on September 26th! Check Facebook for the link to register!

CrossFit Militia – CrossFit

Warm-up

(No Measure)

5 Rounds Cindy

100 M Run Between Rounds

Strength WOD

Hang Snatch

3@60%

3@70%

3@75%

3@80%

3@70%

WOD

Metcon (Time)

5 Rounds

7 Hang Squat Cleans @95/65

15 KB Swings @53/35

Jen’s Special


Announcements

There is another Team/Individual competition taking place in Doral on September 26th! Check Facebook for the link to register!

CrossFit Militia – CrossFit

Warmup 3 (No Measure)

3 Rounds not for time

7 air squats

5 strict TTB (knees to elbow)

200m run

Metcon (Time)

Teams of 2

(30 min time cap)

100 Deadlifts 155/105

80 Hang Power Cleans 155/105

60 Front squats 155/105

40 Jerks 155/105

20 Thrusters 155/105

***EMOM as a team 5 BURPEES !***

Friday 8/28/2015


Announcements

There is another Team/Individual competition taking place in Doral on September 26th! Check Facebook for the link to register!

CrossFit Militia – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength WOD

Three Position Snatch

high hang, hang, floor
10 Min Emom

On Even Minutes, Perform 1 three position Snatch. Odd Minutes Perform 5 Lateral Bar Burpees. Start at 50% of Snatch Max, Full Squat

WOD

Metcon (Time)

4 Rounds

400 M Run or 500 M Row

10 Overhead Squats @115/85
155/105 for Rx Plus

“Jack”


Announcements

There is another Team/Individual competition taking place in Doral on September 26th! Check Facebook for the link to register!

CrossFit Militia – CrossFit

Warmup 2 (No Measure)

3 Rounds **Not for Time***

5 Pushups

10 OHS (PVC Pipe)

15 Push Press (PVC Pipe)
This is for quality of movement not for speed. Focus on form and range of motion

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
*Scale as necessary*

Wednesday 8/26/2015

Announcements

There is another Team/Individual competition taking place in Doral on September 26th! Check Facebook for the link to register!

CrossFit Militia – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 Burpees

5 Box Jumps

5 Toe to Bars

Strength WOD

Power Clean and Jerk (E2MOM (Every two minutes on the minute))

Power means no squat and since it does not say hang, it is from the floor
Every other minute on the minute perform 5 Power Cleans and Jerks Every other minute. Start at 50% of Max and increase load each round if able.

WOD

Metcon (Time)

3 Rounds

10 Hang Squat Cleans @ 95/65

25 Wall Balls @20/14

1 Minute Rest Between Rounds

Tuesday 8/25/2015

Announcements

Several Competitions are available right now. Check the FB page for more information. Sign up and test your fitness!!
WEDNESDAY 8/26/2015, NO 9 AND 10 AM CLASS! sorry for any inconveniences

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

Strength WOD

Back Squat

3@65%

3@75%

3@85%

3@90%

3@80%

90 Second Rest Between Squats

WOD

Metcon (Time)

30 Calories (on Bike or Rower)

75 Double Unders (225 Singles)

15 Strict Pull Ups

20 Cals

75 Dubs

10 Strict Pull Ups

10 Cals

75 Dubs

5 Strict Pull Ups
No Kipping or Buterflies on the pull ups to achieve RX

Monday 8.24.2015


Announcements

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

CrossFit Militia – CrossFit

Warm-up

(No Measure)

5 Rounds

100 M Run

3 Wall Walks

10 Air Squats

Strength WOD

Power Snatch (7 min Emom)

Every Minute on the minute for 7 Mins Perform 5 Power Snatches @ 60%, Increase Load Each Minute

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Friday 8/21/2015


Announcements

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

CrossFit Militia – CrossFit

Warm-up

(No Measure)

2 Rounds

200 M Jog

10 Sit Ups

10 Push Ups

10 Mountain Climbers

10 Air Squats Facing Wall

Group Stretch

Weightlifting

Clean and Jerk/Front Squat Complex (10 Mins Every Other Minute )

Perform 1 Squat Clean, 2 Front Squats, 1 Split Jerk without dropping the bar between moves. If unable to squat clean, perform an extra front squat
Perform 2 Reps Of Complex every even minute for 10 Minutes (5 sets) Start at 50-60% of clean Max and increase weight if capable

WOD

Metcon (Time)

3 Rounds

400 M Run

10 Power Snatches @95/65

5 Push Presses @95/65

Rest 1 Min Between Rounds
Rx Plus @ 115/80

Thursday 8/20/2015


Announcements

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

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

Gymnastics

Handstand Walk

10 Mins to practice, if unable, perform wall walks or holds in the handstand position on wall

WOD

2k Row (Time)

Max Effort 2k Row

Metcon (Time)

Rest 1 Min After Row then perform

50 Sit Ups

40 Push Ups

30 KB Swings @ 53/35

40 Push Ups

50 Sit Ups

Wednesday 8/19/2015


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

Hang Power Snatch (Every 2 Minutes for 10 Minutes(5 Sets))

Start at 50% of Max Snatch, Increase Weight Each Round if able

WOD

Metcon (Time)

4 Rounds

200 M Run

20 Box Jumps 24/20

15 Pull Ups

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