June 5, 2014

Don't be wimpy! Give it all you got! 




10 minutes






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.




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



10 minutes




800 meter run

20 power snatches (115/80)

800 meter run




Back squats

2 x 10 (heavy)




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.




10 minutes






Clean and jerk (75/45)

Pull ups

Thrusters  (75/45)

Toes to Bar




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!




20 min


Warm Up:


On the Minute for 10 minutes


Odd- max strict pull-ups 

Even- 10 db sit-ups 




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




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 




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




Sumo deadlift 5 x 5 climbing




5 minutes AMRAP of




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!




30 minutes




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...

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