May 22, 2014

Catch the video. That's one persuasive 3 year old who really really wants his cupcakes! After this WOD, you will probably sympathize.

 

Skill:

 

10 min atlas stone

 

Core work:

 

3 rounds not for time

 

10 toes to bar

10 hollow rocks

 

WOD: Partner Linda 

 

10-9-8-7-6-5-4-3-2-1

 

1.5...

May 13, 2014

Strength:

 

Clean:

 

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 12, 2014

Welcome to strength week. And Blake is our WODmaster. See photo.

 

Strength:

 

If you know your 1 rep max snatch, do snatch @ 75% x 1 x 3. If you don't know your 1 rep max snatch, find it.

 

Snatch pull @ 90% of snatch x 3 x 3

Snatch deadlift @ 100% of snatch x 3 x 3.

 

If you...

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 6, 2014

Today is Tom Galt's birthday. Join us after the 6:30 pm class for a bit of cakefying and celebrating the man (and his barn) that made Summa possible!

 

Mobility:

 

Hips

 

Skill:

 

Kipping wall squat

 

Metcon:

 

12 minutes

 

Odd minutes: 10 wall balls (20/14)

 

Minute 2: 10 toes to bar

...

April 24, 2014

Mobility:

 

10 minutes

 

Skill:

 

10 minutes OTM

 

Odd: 5 front squats (heavy)

Even: 20 double unders or 40 singles

 

WOD:

 

13 minute AMRAP

 

6 deadlifts 225/185

12 box jumps 30/24

24 wall balls 20/14

 

 

March 14, 2014

8 minute AMRAP of deadlifts and box jumps!

 

MEN -- complete as many reps as possible in 8 minutes of:

 

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

 

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

 

225-lb. deadlifts, 20 reps

15 box jumps, 24-inch

 

275-lb. deadlifts, 25 re...

March 12, 2014

Mobility:

 

10 minutes

 

WOD

 

Goblet squats

Push press

Kettlebell swings

 

Do as many reps as possible in 1 minute with 1 minute rest between each exercise, for 4 rounds of each movement. Go as heavy as you can.

 

Immediately after the 24 minutes, do an overhead hold with the we...

March 2, 2014

 

Team WOD

 

Team of 3: Complete*

 

-- 50 deadlifts

-- 50 push press

-- 50 hang cleans

-- 50 thrusters (115/75)

 

1 person works on the bar ... 2nd person finishes reps and then does 5 Box jumps ... 3rd person rests until turn on the bar

 

*must be unbroken 

February 27, 2014

Mobility

 

10 min

 

Skill

 

3 attempts at max unbroken double unders or 2 of max singles unbroken

 

Strength

 

5 sets of 6 RDL's across

 

WOD

 

For Total Distance

 

3 min Row

 

Rest 2 min

 

2 min Row

 

Rest 1 min

 

1 min Row

 

 

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