March 30, 2014

Mobility:

 

20 minutes

 

Skill:

 

OTM 12min

 

Pick 2 goats; switch between them every minute.

 

Strength:

 

20 RM bench press

 

 

March 29, 2014

Mobility:

 

10 minutes

 

Warm up:

 

Sled pushes

Sled drags

 

WOD

 

"You Go, I Go" Partner Bear Complex

 

10 min AMRAP

 

One bear complex while partner holds plank

 

185/115

March 28, 2014

We expected the thrusters and burpees. We didn't expect the lack of a time cap. Come and throw down and party with CrossFit Summa at 6:30 p.m. Friday!  Food, vendors, drink and collegiality!

 

MEN (includes Masters Men up to 54 years old)

 

21-18-15-12-9-6-3 reps for time...

March 27, 2014

Join us for a special workout/celebration at 6:30 pm on Friday, March 28th, to mark the 14.5, the last WOD of the 2014 CrossFit open. Food-vendors-sweat-community-fun. (And beer!)

 

Mobility:

 

10 minutes

 

WOD:

 

Partner Cindy

 

20 min AMRAP

 

5 pull ups

10 push ups

15 squats

 

One p...

March 26, 2014

Mobility:

 

10 minutes

 

Skill:

 

3 rounds

 

2 mins on 1 off

 

Double unders

 

Strength:

 

5 RM power snatch touch and go

 

WOD:

 

1 min max burpees

Rest 30 secs

1 min max air squats

Rest 30 seconds

1 min max touches 6 inches above reach

Rest 30 seconds

1 min max single jump rope

Fall to floor

...

March 25, 2014

And a happy happy birthday to Alexs McIlvaine!!

 

Mobility:

 

10 minutes

 

WOD 1:

 

3 rounds

 

10 calorie row

8 lateral burpees over rower

Rest 1 min

 

WOD 2:

 

10 to 1

 

Unbroken hang squat cleans

Push ups

 

 

March 24, 2014

For old times sakes, a Zone workout to start off the week.

 

Mobility

 

10 minutes

 

Skill

 

10 mins to practice headstands and handstands and handstand walks

 

Strength

 

back squats 5x5 across

 

WOD

 

10 stations, 2 rounds, 45 secs on 15 rest

 

1. Handstand push-ups

2. Ball slams 30 l...

March 22, 2014

Strength week wraps up.

 

Mobility:

 

10 minutes

 

Warmup:

 

Shoulder work & Dodgeball!!!! (Please remind Phil to take his glasses off.)

 

Tabata*:

 

Squats

Pushups

Situps

Pullups (jumping okay) 

 

* For twenty seconds do as many reps of the assigned exercise as you can - then rest 10...

Please reload

Featured Posts

12-19-13: Dig Your Heels In

December 19, 2013

1/2
Please reload

Recent Posts

January 28, 2020

June 4, 2014

June 3, 2014

June 2, 2014

May 31, 2014

Please reload

Archive
Please reload