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 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...

May 22, 2014

Catch the video. That's one persuasive 3 year old who really really wants his cupcakes! After this WOD, you will probably sympathize.

 

Skill:

 

10 min atlas stone

 

Core work:

 

3 rounds not for time

 

10 toes to bar

10 hollow rocks

 

WOD: Partner Linda 

 

10-9-8-7-6-5-4-3-2-1

 

1.5...

May 20, 2014

Warm up:

 

Surprise!

 

Skill:

 

5 sets of 5 light high hang squat cleans

 

WOD: Nasty Girls

 

three rounds

 

50 squats

7 muscle ups

10 hang power cleans 135/95

 

Core work:

 

5 sets of 20 sit ups

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

...

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...

April 29, 2014

Mobility:

 

20 min

 

Skill:

 

Overhead squats light

 

Every minute on the minute for 8 mins:

 

5 squats with 3 second pause at bottom

 

WOD:

 

8 x 200 m row with 30 second rest

 

April 26, 2014

Partner WOD

 

3 person teams

 

30 wall ball @ 20/14

30 sumo deadlift high-pulls @ 53/35

30 box jumps @ 20"

30 dumbbell push presses @ 35/25

30 calorie row

30 push ups

30 air squats

 

 

April 23, 2014

Mobility:

 

Group mobility for 10 minutes

 

Skill:

 

Sled pulls

Squat cleans 1 x 3 @ 75%

Clean pulls 1 x 3 @ 80%

Clean dead lifts 1 x 3 @ 103%

 

Metcon: "Nasty Girls" 

 

3 rounds

 

50 squats

7 muscle-ups

10 hanging power-cleans @ 135/95 LBS

April 18, 2014

Reminder: Summa will be closed on Sunday, April 20th, for Easter.

 

Mobility:

 

10 minutes

 

Skill:

 

10 minutes

 

ODD -- 5 Squat Therapy

EVEN -- 10 Inverted Ring Rows or Bar Rows

 

Metcon:

 

8 min AMRAP

 

10 front KB squats

10 med ball slams

10 lunges

 

 

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