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...

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 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...

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 19, 2014

Skill week begins. (The full bat video is at https://www.youtube.com/watch?v=Ce_v8l4ie0Y. Well worth watching!)

 

Mobility

 

10 mins

 

Warm up 

 

500 m Row

Forward rolls on mats/cartwheels

One leg balance dumbbell deadlifts 

 

Skill:

 

pistols squats 5x8 reps

 

WOD: Lynne

 

5 rounds

 

Max...

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 8, 2014

Mobility:

 

15 min

 

Strength:

 

bench press 5 x 5 climbing

strict pull-ups 5 x 5

 

Dynamic warmup

 

Metcon:

 

Sprint training 10 x 150 meter sprints (cone and back) team relay

 

(Rain alternate 10 x 20 sec air squats for reps 10 sec rest)

May 7, 2014

Mobility:

 

20 min group.

 

WOD:

 

Three 5-minute AMRAPs with three minutes of rest between each round.

 

Number 1 --

 

5 minute AMRAP of 20 double unders (60 singles) and 10 overhead squats (75/55).

 

Rest 3 minutes

 

Number 2 -- 

 

5 min AMRAP of 10 dumbbell hang cleans and and 20 w...

May 1, 2014

On this May Day, should we unite and overthrow our masters?

 

Mobility:

 

20 minutes with Kettle Bell

 

Strength:

 

5x5 box back squats across

 

WOD:

 

Every minute on the minute until complete 100 shuttle runs with 2 burpees.**

 

** I don't get it but I'm guessing the masters will...

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