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 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 5, 2014

Let the celebration of metabolic conditioning week begin! Congrats to participants in AMRAP for Autism and the Broad Street 10 Mile Race. A great weekend for Summa Nation!


Group Mobility:


15 mins




4 rounds for time


10 cal row

10 jump over rower burpees


Core work:



April 19, 2014



10 minutes




Teams of 2 to 3


100 meter Farmers Carry

10 Burpee Broad Jumps

50 Lunges

100 m Firemans Carry

200 m Sprint


*One person works at a time and completes the required reps of movement

*Partner completes the same completed number of reps


**KB's may nev...

April 9, 2014

For those of us who don't remember New Year's day (a bit too much bubbly perhaps), we're going to try again!




15 to 20 minutes to work out the kinks from the last few days.




Partner Cindy


1 Clean and Jerk (115/85) and then one round of Cindy (5 pullups 10...

April 8, 2014



10 minutes


Warm up:


Dynamic warm up


WOD 1: Metcon


10 min AMRAP of partner teams  of 2 to 4 people. One partner pushes the sled the length of driveway and then drags it back. Switch with partner until 10 minutes is over (or all partners collapse).


WOD 2:



March 9, 2014

Partner WOD to close the week.




15 mins


Warm up:


Plank alt hands 30 secs

30 secs KB pull overs




Pistol squats




20 min amrap


Partner (one works one rests)


1 Knees to elbow

1 Clean and jerk







March 2, 2014


Team WOD


Team of 3: Complete*


-- 50 deadlifts

-- 50 push press

-- 50 hang cleans

-- 50 thrusters (115/75)


1 person works on the bar ... 2nd person finishes reps and then does 5 Box jumps ... 3rd person rests until turn on the bar


*must be unbroken 

February 16, 2014

Two “mini” partner WODs.


WOD 1:


30-20-10 shuttle sprints and wall balls.


One partner works and finishes all reps before other partner goes.


“Resting” partner does med ball cleans while other partner is running and doing wall balls.


WOD 2:


30-20-10 deadlifts


Partners do...

February 9, 2014



20 minutes


Partner WOD


18 min AMRAP:


Dumbbell shoulder to overhead

Dumbbell front squats


1-1, 2-2, 3-3 ...


One partner completes all lifts and then partner completes lifts before moving on to the next number


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