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Please go to our website www.crossfitsumma.com for the WODS from now on! Its under the WOD tab on the top of the web page. Thanks and enjoy!

Scary Kerry

Friday December 27th

THIS ONE IS FOR KERRY!! SHE IS LEAVING FOR MINNESOTA EH and WE WLL BE MISSING HER CAUSE SHE IS A PART OF THE SUMMA FAMILY!


Strength: Bench Press Find 10 rep Max

Skill: 3 Rounds max double unders in 2 mins with a 1 min Rest

WOD
6 mins AMRAP
Wall-balls
EMOM 4 Burpees

"The Milk Was A Bad Choice.."

Merry Christmas!! Hope everyone had a great holiday!

Thursday, December 26th
"The Milk Was A Bad Choice.."

Mobility- Ball Glute/hip smash,  Banded Hanstring extension and hip opener

Skill- Eccentric Rack Pulls (pull from just below the knee from rack or plates)
*focus on lowering the weight as slowing as possible, TnG, and keeping a nuetral spine
*Peform in partners, one deadlifts while partner holds PVC on back to ensure neutral spine
4 sets of 10 (slow/light) reps

10 min AMRAP:
3 Shoulder to Overhead  (135/95)
6 Hang Power Cleans
9 Deadlifts
12 Abmat Butterfly Situps

"12 Days of Christmas"

Strength- 7 sets of 3 reps of Strict Press (work up to a max)
                7 sets of 6 reps of Floor DB Press (climbing)

Metcon- 12 Days of Christmas  (performed just like the song)

1 Burpee
2 Turkish Get-ups
3 Jumping Pullups
4 Knees to Elbow or knee raise
5 Jump Touches
6 Squats
7 Situps
8 Lunges
9 HR Pushups
10 sec Side plank holds
11 Wall Squats
12 Wall Walks

Santa's Little Helper

 

 December 22nd

Santa's Little Helper

strength
back squats 4x5 across

skill
5 min

to do 5 sets of max rep strict pull ups

metcom
buy in 10 burpee box jump overs
then
4 rounds of
10 db dead lifts
10 db front squats
cash out 10 burpee box jump overs

"Mary"

 

Leann in the final top 5 WOD in the rally in the Vally competition @ South Mouton CrossFit

December 21st

"Mary"

2 RFT
10 snatch balance 75/55
87 DU's/174 singles
11 over head squats 75/55
87 DU's/174 singles
19 hang power snatches 75/55
 87 DU's/174 singles
27 hang power cleans 75/55
 87 DU's/174 singles

I Couldn't Think of a Name For This one

 

 December 20th

I Couldn't Think of a Name For This One

10 min to find
1RM snatch



Metcon
100 double unders/ 200 singles
20 front squats 135/115
40 pull ups
20 front squats 135/115
100 double unders/ 200 singles