Ray

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

Wednesday 8/9/17

CrossFit Militia – CrossFit

ROMwod

Metcon (No Measure)

10-20 mobility warm up

WOD

Metcon (Time)

10 Roundd

12 wall balls @20/14

6 cleans @ 115/80

Tuesday 8/8/17


CrossFit Militia – CrossFit

Strength WOD

Clean and Jerk/Front Squat Complex

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
Every 1:30 for 6 sets, perform 1 rep of complex, start at 50% and increase weight if capable

WOD

Metcon (Time)

3 rounds

25 Kb swings @53/35

50 double unders

Rest 2 mins

3 rounds

15 pull ups

50 double unders

Monday 8/7/17


CrossFit Militia – CrossFit

WOD

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Friday 7/7/17

CrossFit Militia – CrossFit

Strength WOD

3 sets of 7 front squats immediately transitioning to 13 back squats at 40% of back squat max

Front Squat

Back Squat

WOD

Metcon (Time)

25 double unders

10 thrusters @95/65

10lateral bar burpees

25 double unders

9 thrusters

9 lateral bar burpees

25 double unders

8…..

25 double unders

1 thruster

1 lateral bar burpee

25 double unders

Friday 4/21/2017

CrossFit Militia – CrossFit

WOD

Metcon (Time)

30 thrusters @95/65

30 pull-ups

30 hang cleans @95/55

30 box jumps @24/20

30 toe to bars

Friday 3/31/17


CrossFit Militia – CrossFit

Speed

Burpee Capacity (4 Rounds for reps)

4 Rounds

2 Mins Max Burpees

30 second Rest Between Rounds

Strength WOD

Back Squat

15 mins to get to a heavy 3 reps

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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