May 23, 2014

Mobility:

 

20 mins

 

Skill:

 

Work on kipping 15 mins

 

WOD: Fran

 

21-15-9

 

Thrusters 95/65

Pull-ups 

 

Results for the record:

 

Gail -- 5:55 45#/band

Linay -- 5:46 RX/band

Laina -- 8:30 

Jannell -- 6:45 15#/2 risers

Joan -- 6:39 45#/2 risers

Michael M -- 8:00 75#/kip

Joyce -- 7:49 RX

Eri...

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

...

March 20, 2014

Mobility:

 

10 minutes

 

Warm Up:

 

Breathing Drills & Core Work

 

Strength:

 

Bench Press & Strict Pullups

 

3 sets of max reps at 60 percent of 1 rep max

 

Skill

 

Work on kipping

 

Metcon

 

4 rounds for time:

 

5 Atlas Stone Squats

Atlas Carry

20 Step-ups (24/20)

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