June 6, 2014



10 minutes




1,000m row





Kb swings 70/53





OTM 10min

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

Even-6 muscle ups

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...

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 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 21, 2014

The week of girls continues with a "Pulling Helen."




10 rounds of 30 double unders unbroken for time




3 rounds not for time:


10 reps Bent over Row (75/55)

10 reps Romanian deadlifts (75/55)

10 reps band pull aparts 


WOD: "Pulling Helen" 


3 rounds 


400 m Ro...

May 17, 2014

... we've got a tasty partner WOD to finish off strength week. Reminder: if you are running the Civilian Military Combine, please meet us at the box at around 9:00 for mobility and stretching. We'll leave for the race at 10.


3 person team: Everyone must do 20 reps of e...

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 9, 2014



10 minutes




3 sets of 10 KB pullovers and 10 KB split squats on each leg


Olympic warmup


Metcon: "Macho Man"


3 power cleans (135/95)

3 front squats (135/95)

3 jerks (135/95)


On the minute for 10 min or as long as possible. After 10 minutes, increase 10 po...

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!








Kipping wall squat




12 minutes


Odd minutes: 10 wall balls (20/14)


Minute 2: 10 toes to bar


May 2, 2014

One more in celebration of the month of May! Hat tip to Trish!




10 minutes


Warm Up:


Ultimate Frisbee 




Pulling sleds with battling ropes




15 min AMRAP


10 ring rows

10 KB Russian swings 70/53

10 touches 6 inches above 



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