June 6, 2014

Mobility:

 

10 minutes

 

WOD 

 

1,000m row

 

Then

 

21-15-9

Kb swings 70/53

Burpees

 

Skill:

 

OTM 10min

Odd-1 power clean + 1 hang squat clean + 5 front squats

Even-6 muscle ups

June 5, 2014

Don't be wimpy! Give it all you got! 

 

Mobility:

 

10 minutes

 

Metcon:

 

21-15-9-15-21

 

Overhead squat (95/65)

Push ups

 

In between each round, do 35 double unders or 60 singles. End the WOD with 35 double unders or 60 singles.

 

Strength:

 

Front Squat (2 x 10)

 

 

June 4, 2014

As you may have heard, Eric Borell's dad passed away last week after a long illness. Today's WOD is in his honor and, as you can tell from the picture, Richard Borell was a fun-loving guy. That's Richard and his sister at his 80th birthday party. Annie reports that the...

June 3, 2014

Mobility:

 

10 minutes

 

WOD:

 

800 meter run

20 power snatches (115/80)

800 meter run

 

Strength:

 

Back squats

2 x 10 (heavy)

 

Goats:

 

Keep beating your goats from yesterday

June 2, 2014

Metabolic conditioning week begins with a tabata, otherwise known as a face punch to your fat.

 

Mobility:

 

10 minutes

 

WOD:

 

Tabata

 

Clean and jerk (75/45)

Pull ups

Thrusters  (75/45)

Toes to Bar

 

Skill:

 

Pick 2 goats 

OTM for 16 min

 

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...

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