Ray

Monday 11/13/17

CrossFit Militia – CrossFit

Strength WOD

Hang Power Snatch

10 mins to work to a heavy 3 reps

WOD

Metcon (Time)

7 Rounds

20 double unders s

5 burpees

15 Kb swings @53/35

10 pistols

Veterans day 2017


CrossFit Militia – CrossFit

WOD

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

Halloween 2017


CrossFit Militia – CrossFit

WOD

Kettlebell Wedding (Time)

For Time:

30 Kettlebell Lunges 53/35 lbs (each leg)

30 Kettlebell Snatches 53/35 lbs

400 m Kettlebell Run 53/35 lbs

30 Kettlebell Squats 53/35 lbs

30 Kettlebell Swings 53/35 lbs

30 Kettlebell Step Ups 53/35 lbs (each leg)

200 m Run Sprint

Monday 10/30/17

CrossFit Militia – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

30 Min Amrap

50 wallballs @20/14

400m run

30. T2B

20 burpees box jumps @24/20

10 pull ups

Friday 10/27/17

Announcements

Monday 10/30 there will be no 9 and 10am class

CrossFit Militia – CrossFit

Strength WOD

Hang Power Snatch

10 mins to work up to a heavy 1 rep power snatch

WOD

Metcon (Time)

3 Rounds

15 thruster @95/65

20 toe to bars

50 double unders

Friday the 13th 2017

CrossFit Militia – CrossFit



ROMwod

15 Min Romwod warm up

WOD

Considered doing a workout with 13 movements and 13 reps of each…..but nope

Metcon (Time)

5 Rounds

400m Run

6 Power cleans @135/95

200m Run

10 toe to bars

1 Min rest between rounds

Friday9/15/17


CrossFit Militia – CrossFit

Strength WOD

Front Squat

15 mins to work to a heavy 5 reps

WOD

Metcon (Time)

5 Rounds

400m Run

8 box Jumps @24/20

6 thrusters @ 115/80

Wednesday 9/13/17


Announcements

Gym will reopen Tuesday 9/12
Modified hours until Friday
No 6am and No 7pm for the remainder of the week.

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

5 min rest between first and second amrap

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

7 burpees

20 wallballs @20/14

Metcon (AMRAP – Rounds and Reps)

10 Min AMrap

7lateral bar burpees

14 deadlifts @225/155

Wednesday 8/30/17

CrossFit Militia – CrossFit

Strength WOD

Hang Power Clean

10 mins to work to a heavy 3 reps

WOD

Metcon (Time)

5 rounds

10 HSPU

20 Russian KB swings @53/35
If unable to perform hspu, may perform push presses at a moderate load, push presses are NOT RX. Please notate modification in the comments with your score.

Rx plus will use the 70#/53#

Tuesday 8/15/17


CrossFit Militia – CrossFit

WOD

Metcon (Time)

50 double unders

1 round of Cindy

5 clean and jerks @135/95

2 rounds of Cindy

4 clean and jerks

3 rounds of Cindy

3 clean and jerks

4 rounds of Cindy

2 clean and jerks

5 rounds of Cindy

1 clean and jerk

50 double unders

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