June 2, 2014

Metabolic conditioning week begins with a tabata, otherwise known as a face punch to your fat.

 

Mobility:

 

10 minutes

 

WOD:

 

Tabata

 

Clean and jerk (75/45)

Pull ups

Thrusters  (75/45)

Toes to Bar

 

Skill:

 

Pick 2 goats 

OTM for 16 min

 

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 16, 2014

 

Strength


5 rep max Thruster


WOD


21-15-9

 

Dumbbell burpees (30/20)

Thrusters (95/65)

 

4 wall climbs between each round and to finish the WOD

April 25, 2014

Wear a Zorro mask to the box today and get a free Summa car sticker. If you dare. 

 

Mobility:

 

10 minutes

 

Skill:

 

20 minutes. Pick a goat and get better.

 

WOD:

 

10 squat clean thrusters 95#/75#

20 burbees on a 25lb plate

30 chest to bar pull ups

400m run

30 chest to bar pull u...

April 21, 2014

Skill week begins. And we celebrate Linay's birthday one day late with an all-but birthday WOD.

 

Mobility:

 

10 minutes

 

Skill:

 

10 RFT

 

10-20 unbroken double unders. Or 50 unbroken singles

 

WOD:

 

20 Thrusters @ 95/65 LBS

20 Sumo deadlift high pulls @ 95/65 LBS

20 Push jerks @ 9...

April 15, 2014

Capt. Jason E. Holbrook, 28, of Burnet, Texas was supporting Operation Enduring Freedom. He died at Tsagay, Afghanistan, of injuries sustained when insurgents attacked their military vehicle with an improvised explosive device. He was assigned to the 1st Battalion, 3rd...

March 28, 2014

We expected the thrusters and burpees. We didn't expect the lack of a time cap. Come and throw down and party with CrossFit Summa at 6:30 p.m. Friday!  Food, vendors, drink and collegiality!

 

MEN (includes Masters Men up to 54 years old)

 

21-18-15-12-9-6-3 reps for time...

March 24, 2014

For old times sakes, a Zone workout to start off the week.

 

Mobility

 

10 minutes

 

Skill

 

10 mins to practice headstands and handstands and handstand walks

 

Strength

 

back squats 5x5 across

 

WOD

 

10 stations, 2 rounds, 45 secs on 15 rest

 

1. Handstand push-ups

2. Ball slams 30 l...

March 11, 2014

This one's for Michael Michener. Happy birthday buddy!

 

WOD

 

12 min AMRAP 

 

5 squat clean thrusters 85/65

7 bar facing burpees

 

Skill

 

OTM 10min

 

Muscle ups 3-5

Squat therapy 3-5

 

Strength

 

Weighted pull ups 5-4-3-2-1 

March 10, 2014

The third week of the CrossFit Open begins with:

 

Mobility:

 

10 minutes

 

WOD:

 

4 rounds for time

 

10 wallballs (20/14)

10 knees to elbows

10 box jumps (24/20)

 

Strength:

 

Thrusters: Find a 5 rep max

 

 

 

 

WOD 4RFT 10 wall balls 20/14 10 knees to elbows 10 box jumps 24/20 Strength...

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