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!




30 minutes




4 rounds


10 split squats each leg

10 kb pullove...

May 16, 2014



5 rep max Thruster




Dumbbell burpees (30/20)

Thrusters (95/65)


4 wall climbs between each round and to finish the WOD

May 13, 2014





If you know your one rep max for Cleans, do clean @ 75 percent x 1 x 3. If you don't know your 1 rep max clean, find it.


Clean pull @ 90 percent of clean x 3 x 3.


Clean deadlift @ 100 percent of clean x 3 x 3.


Back Squat:


If you know your 1 rep ma...

May 10, 2014

Metabolic conditioning week ends with the traditional Saturday partner WOD. (Catch the video...the cat swims!)


Important reminder: yoga is on Saturday at 10 this week. Not Sunday. Also, for those who were considering running the Colby 5k, the race is full and is not ac...

May 7, 2014



20 min group.




Three 5-minute AMRAPs with three minutes of rest between each round.


Number 1 --


5 minute AMRAP of 20 double unders (60 singles) and 10 overhead squats (75/55).


Rest 3 minutes


Number 2 -- 


5 min AMRAP of 10 dumbbell hang cleans and and 20 w...

May 5, 2014

Let the celebration of metabolic conditioning week begin! Congrats to participants in AMRAP for Autism and the Broad Street 10 Mile Race. A great weekend for Summa Nation!


Group Mobility:


15 mins




4 rounds for time


10 cal row

10 jump over rower burpees


Core work:



May 1, 2014

On this May Day, should we unite and overthrow our masters?




20 minutes with Kettle Bell




5x5 box back squats across




Every minute on the minute until complete 100 shuttle runs with 2 burpees.**


** I don't get it but I'm guessing the masters will...

April 25, 2014

Wear a Zorro mask to the box today and get a free Summa car sticker. If you dare. 




10 minutes




20 minutes. Pick a goat and get better.




10 squat clean thrusters 95#/75#

20 burbees on a 25lb plate

30 chest to bar pull ups

400m run

30 chest to bar pull u...

April 21, 2014

Skill week begins. And we celebrate Linay's birthday one day late with an all-but birthday WOD.




10 minutes




10 RFT


10-20 unbroken double unders. Or 50 unbroken singles




20 Thrusters @ 95/65 LBS

20 Sumo deadlift high pulls @ 95/65 LBS

20 Push jerks @ 9...

April 19, 2014



10 minutes




Teams of 2 to 3


100 meter Farmers Carry

10 Burpee Broad Jumps

50 Lunges

100 m Firemans Carry

200 m Sprint


*One person works at a time and completes the required reps of movement

*Partner completes the same completed number of reps


**KB's may nev...

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