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 17, 2014

... we've got a tasty partner WOD to finish off strength week. Reminder: if you are running the Civilian Military Combine, please meet us at the box at around 9:00 for mobility and stretching. We'll leave for the race at 10.

 

3 person team: Everyone must do 20 reps of e...

May 15, 2014

Strength

 

OH squat 5x3 across

 

WOD:

 

For time

 

2 wall balls 30/20

2 front rack lunges 135/95

200 m run

4 wall balls

4 front rack lunges

200 m run 

6 wall balls

6 front rack lunges

200 m run

8 wall balls

8 front rack lunges

200 m run

10 wall balls

10 front rack lunges

200 m run

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 3, 2014

Warm up:

 

Ultimate frisbee

 

WOD:

 

"Fight Gone Bad"

 

three rounds with two minutes rest in between rounds

 

each round is 1 minute AMRAPS of each of the following:

 

Wall balls 20/14

Sumo Deadlift High Pull 75/55

Box jumps 24/20

Push press 75/55

Row cal

 

 

April 24, 2014

Mobility:

 

10 minutes

 

Skill:

 

10 minutes OTM

 

Odd: 5 front squats (heavy)

Even: 20 double unders or 40 singles

 

WOD:

 

13 minute AMRAP

 

6 deadlifts 225/185

12 box jumps 30/24

24 wall balls 20/14

 

 

April 16, 2014

Mobility:

 

15 minutes

 

Skill:

 

Turkish Get-Ups

 

work up to a heavy single each arm

 

Metcon:

 

3 rounds of max reps in 1 min each of:

 

Wall Balls 20/14

Bench press 135/95

 

30 seconds of rest between rounds

 

 

March 21, 2014

The games continue with a chipper!

 

Complete as many rounds and repetitions as possible in 14 minutes of:

 

60-calorie row

50 toes-to-bars

40 wall-ball shots (20 lb/14 lb) to 10-foot target for men, 9-foot target for women

30 cleans, 135 lb men/115 lb women

20 muscle-ups

 

MAST...

March 13, 2014

Mobility

 

10 minutes

 

WOD

 

Sprint chipper

 

50 double unders

40 sumo dead lift high pull 35/26

30 sit ups

20 wall balls 20/14

10 clean and jerks 95/65

 

Skill

 

The rest of the class time is pick a goat and attack it!!

March 5, 2014

This one is for Grace, the cutest puppy in the world. 

 

Mobility: 10 minutes

 

Skill: Turkish get ups 2 reps per side and 2 sets each increasing in weight

 

Strength: 1 RM bear complex

 

WOD:

 

OTM 10 mins

 

Odd: 5 thrusters 115/85

Even: 10 heavy wallballs

 

 

 

 

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