CrossFit Militia News

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#

Friday 2/24/17

CrossFit Militia – CrossFit

Strength WOD

WOD

May scale using Kb swings in lieu of snatches. Those who signed up for the open get priority on dumbbells

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Snatch

Friday 2/3/17


CrossFit Militia – CrossFit

Strength WOD

Three Position Snatch

high hang, hang, floor
Every 1:30 for 7 sets, complete 1 3 position snatch, start @50-60%

WOD

Metcon (Time)

4 rounds

10 single arm KB Thrusters @53/35 (5per arm)

10 toe to bars

30 double unders

Tuesday 1/17/17


CrossFit Militia – CrossFit

Strength WOD

Front Squat

5@65%

5@75%

Max Reps at 85%

WOD

Dirty Thirty (Time)

For Time

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lbs)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lbs)

30 Back Extensions

30 Wall Balls (20/14 lbs)

30 Burpees

30 Double-Unders

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