May 31, 2014

Dynamic warmup 

 

Partner workout *

 

4 min AMRAP

 

Plate overhead hold (45/25)

10 Handstand push-ups or hr push-ups 

 

4 min AMRAP

 

Hanging on pullup bar 

10 ball slams (30/20)

 

Rest 4 min between AMRAPs

 

*one partner holds while one works... Every 10 competed reps is a finished r...

May 30, 2014

Amazing what CrossFit can do for you! Grace thinks she can deadlift a heavy bar!

 

Mobility:

 

20 min

 

Warm Up:

 

On the Minute for 10 minutes

 

Odd- max strict pull-ups 

Even- 10 db sit-ups 

 

Complex:

 

5 x 1   4 front squats and 8 back squats (rack is allowed)

 

Metcon:

 

4 rds

 

10 h...

May 29, 2014

In memory of Bean Japchen, a puppy who passed away suddenly from a rare pulmonary problem that caused her heart to fail. Such a short life but one filled with love.

 

Mobility :

 

10 min lacrosse ball rib smash 

 

Then:

 

3 rounds

 

5 kettlebell "bottoms up" press each arm

5 bug...

May 28, 2014

Mobility and Warm Up:

 

20 minutes

 

including a dynamic warmup of 4 rounds of:

 

10 single leg glute bridge (each leg)

10 scap push-ups

 

Strength

 

Sumo deadlift 5 x 5 climbing

 

WOD

 

5 minutes AMRAP of

 

10-8-6-4-2-4-6-8-10

 

DD push press (40/25)

DB reverse lunge right leg

DB reverse...

May 27, 2014

Deload week begins after yesterday's tremendous Murph showing. Congrats to all the athletes who marked Memorial Day with a hero WOD in honor of Navy Seal Murphy. CrossFit Summa at its best!

 

Mobility:

 

30 minutes

 

Corrective:

 

4 rounds

 

10 split squats each leg

10 kb pullove...

May 26, 2014

Reminder: only one class on Memorial Day. 9 ayem.

 

We honor the memory of Navy Seal Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005.

 

From CrossFit.com: "This workout was one of Mike's favorites and he'd named it 'Body...

May 24, 2014

Skill week ends with a Tabata Saturday. What was the skill of the week? Yes, you guessed right: pull ups! Almost every day this week, we got to practice our pull ups. Wasn't that fun!

 

Reminder: Monday is Memorial Day. One class at 9 am. Join us for the traditional Hero...

May 23, 2014

Mobility:

 

20 mins

 

Skill:

 

Work on kipping 15 mins

 

WOD: Fran

 

21-15-9

 

Thrusters 95/65

Pull-ups 

 

Results for the record:

 

Gail -- 5:55 45#/band

Linay -- 5:46 RX/band

Laina -- 8:30 

Jannell -- 6:45 15#/2 risers

Joan -- 6:39 45#/2 risers

Michael M -- 8:00 75#/kip

Joyce -- 7:49 RX

Eri...

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