Ray

Friday 1/13/2017


CrossFit Militia – CrossFit

Speed

Metcon (No Measure)

100 M Sprint Every Minute on the minute for 10 mins

WOD

Metcon (Time)

5 Rounds

50 Double Unders

20 KB Swings @ 53/35

12 Thrusters @ 95/65

1 Min Mandatory Rest Between Rounds
RX Plus @ 70/53 KB

115/85 Thruster

MONDAY 1/9/2017

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
for step ups, use a box appropriate forr your height. If you are vertically challenged use a smaller box, if you are taller, use a larger box. 200M run at the end is without kettle bell

Saturday 12/31/2016


CrossFit Militia – CrossFit

WOD

King Kong (Time)

3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups

Monday 12/19/2016


Announcements

Holiday Burpee Extravaganza!!!
Starting today December 1st and running through the 25th, you’re invited to participate in doing 1,225 burpees. These are done at your own leisure and the ones done in workouts do not count. See Alex or Merly for details. 😘

CrossFit Militia – CrossFit

WOD

Metcon (Time)

800m run

20 lateral bar burpees

15 thrusters @95/65

800m Run

20 lateral bar burpees

12 thrusters

800m Run

20 lateral bar burpee

9 thrusters

800m run

20 lateral bar burpees

6 thrusters

Monday 12/12/16


Announcements

Holiday Burpee Extravaganza!!!
Starting today December 1st and running through the 25th, you’re invited to participate in doing 1,225 burpees. These are done at your own leisure and the ones done in workouts do not count. See Alex or Merly for details. 😘

CrossFit Militia – CrossFit

Strength WOD

Hang Power Snatch

12 mins to work to a heavy 3 reps

WOD

Metcon (Time)

15 Thrusters @95/65

10 rounds of Cindy

15 thrusters

Tuesday 12/6/2016


Announcements

Holiday Burpee Extravaganza!!!
Starting today December 1st and running through the 25th, you’re invited to participate in doing 1,225 burpees. These are done at your own leisure and the ones done in workouts do not count. See Alex or Merly for details. 😘

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

Front Squat

4 sets of 5 at 75%

WOD

Metcon (Time)

5 rounds

200m run

14 pull ups

7 snatches @95/65

Open Gym


Announcements

Holiday Burpee Extravaganza!!!
Starting today December 1st and running through the 25th, you’re invited to participate in doing 1,225 burpees. These are done at your own leisure and the ones done in workouts do not count. See Alex or Merly for details. 😘

CrossFit Militia – CrossFit

Wednesd


CrossFit Militia – CrossFit

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
May do bike for calories, put in comments whether bike or rower used

Monday 11/28/2016

CrossFit Militia – CrossFit

Strength WOD

Power Snatch/ Overhead Squat Complex

Perform 1 Power Snatch and 2 Overhead Squats to Equal 1 Rep
8 min emom, perform 1 rep every minute for 8 sets, start at 60%

WOD

Metcon (Time)

25 thrusters @95/65

800m run

1 min rest

75 KB Swings @53/35

1 min rest

800m run

25 thrusters

11/23/2016


CrossFit Militia – CrossFit

WOD

Decide skill level and either do half or whole Jared

Jared (Half) (Time)

4 Rounds

400 M Run

20 Pull Ups

35 Push Ups

Jared (Time)

4 Rounds for time of:

800m Run

40 Pull-ups

70 Push-ups
In honor of U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, died August 4, 2010
To learn more about Jared click here

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