Sunday, December 29, 2013

WEBSITE

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!

Thursday, December 26, 2013

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


Tuesday, December 24, 2013

"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

Monday, December 23, 2013

"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

Sunday, December 22, 2013

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

Friday, December 20, 2013

"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

Thursday, December 19, 2013

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

Wednesday, December 18, 2013

Dig Your Heels in

 http://3.bp.blogspot.com/-TF9nnikNS7o/USwidqPsFCI/AAAAAAAAOCw/NUqv5xIMWQo/s1600/crossfit+sumo+deadlift+high+pull.jpg
December 19th
Dig Your Heals in

warm up
3 rounds NOT for time
5 pull ups
10 push ups
15 sit ups
20 air squats

Metcon
2,000m row
15 sumo dead lift high pulls 75/55
1,000m row
15 sumo dead lift high pulls 75/55
500m row
15 sumo dead lift high pulls 75/55
250m row
15 sumo dead lift high pulls 75/55

Tuesday, December 17, 2013

"Grace"

 
December 18th
"Grace"

Skill
OTM 12 min
5 stone to shoulder  95/65
2 rope climbs

Metcon
"grace"
30 clean and jerks for time 135/95

Strength
5x5 front squats across

Monday, December 16, 2013

Hang on to Your Lungs

 
December 17th
Hang on to your lungs

Skill
work up to a heavy single
3 position squat clean + jerk
position 1 = mid thigh
position 2 = below knee
position 3 = floor

WOD
AMRAP 12min
5 pull-ups
10 push press 95/85
15 box jumps 20'

Sunday, December 15, 2013

Chip Chip Chip Away

 
December 16th
Chip Chip Chip Away

Metcon
100 DU's/100 singles
50 wall balls 10' 20/14
40 T2b
30 DB snatches 35/25
20 OH walking lunges 20/14
10 burpees

Heads up we changed the times for the night classes every night is now at 6:30pm
and there will be a 5:30pm class on Monday and Wednesday nights.

Friday, December 13, 2013

Fight Gone Worse

Saturday December 14th


5 mins Foam Roller (can opener, Lats, and IT band)
Partner Warm-up
5 min AMRAP
10 Burpee Partner Jump-over
10 secs Partner Lat Stretch
10 Push-up Partner Clap

Fight Gone Worse WOD

3 Rounds rotate each exercise each minute:

Med Ball Cleans 20/14
KB Swings 35/26
Box Jump 24/20
Barbell Thruster 65/45
Row for Calories

Add up your scores from each round and the tally is your final score

*Reminder this Sunday is Body rolling workshop from 10-1130 come join and learn!
ALSO we will be changing the schedule to help with work conflicts of members, we will change the night class to 630-730.....then Monday and Wednesday the kids class will be 530-630

Thursday, December 12, 2013

Push It Real Good

Friday December 13th
*REMINDER Tonight will be the fundamentals seminar from 6-8 pm. Come join if you can make it. We also we be having regular class at that time as well.


Warm-up
5 min AMRAP
5 Burpees
5 Push-ups
5 one arm KB swings (per arm)

Corrective/Accessory Exercises: 50 Band Pull-aparts- KB Shoulder Capsule Stablity

Strength- 10 RM Bench Press

Metcon:
100 singles Jump Rope
60 Wall balls
40 Bent-over Rows 45/30
20 Turkish Get-ups


Wednesday, December 11, 2013

Double It

Thursday December 12th

Double Unders
3 rounds
2 mins ON
1 min REST

Metcon:
40 Power Cleans 135/95
40 Front Rack Lunges
EMOM: 10 DU's

Strength: 3 Deadlifts-Hang clean-Jerk

Tuesday, December 10, 2013

Snatch-tastic

December 11th
*Remember Pro Photographer coming at 6 am and 930 am! Come get your picture on the website!
Warm-up
Sally up and Sally down leg raises (try this again lol)

OTM: 6 mins
10 KB Russian swings for hips
5 Pass throughs/5 OH squats

Skill: Snatch balances (light technique)

Strength: 1 RM Snatch

Metcon: Row 2000 meters for time

Monday, December 9, 2013

Snow Day!

December 10th 2014

*Summa Nation- Weather Update! 
We are here all day but don't take a chance if you can wait until later!
Let's see what the roads are like at 5 or 6 pm.. Stay posted!

We will remain OPEN even in bad weather but you can check here for updates. We also have sleds that you can push each other around to your job or house :)
Warm-up
Leg raises Sally up Sally down (down is 6 inches from ground UP is legs straight up in air)

Skill: OTM 12 mins
6-10 Pistol squats
1-5 Handstand push-ups

Metcon

25 Burpee buy in
Then 3 rounds for time:
10 Deadlifts 205/135
50 DU's
25 Burpee cash-out

Strength: 5 RM OH Squat

Sunday, December 8, 2013

Do the Duck Face

December 9th 2013
DO THE DUCK FACE
 
Skill: 3 sets of 10 max height unbroken box jumps
Chipper Metcon
 
10 weighted step ups (per foot) 45/30
15 med ball cleans
20 DB snatches (same DB)
30 Burpees 
20 DB Snatches
15 med ball cleans
10 weighted step ups
 
Strangth: 1 RM strict press
 

 


Friday, December 6, 2013

Abandon ship

Pearl Harbor Day WOD

Saturday, Dec 7th

Mobility focus- lats, t-spine

"Abandon Ship"   3 rounds of:           *2 min Rest between rounds
10 Burpees
20 DB Bent Over Rows (40/25)
30 DB Push Press (same DB)
40 Sandbag Squats
Cash out- add onto last round 400 m Row (row boat to safety!)

Skill- Muscle up practice or strict ring pullups

Thursday, December 5, 2013

Freaky Friday

Friday December 6th

Strength: Front Squats 6 sets of 7 reps

Skill: Hang Power Cleans 5 sets of 5 reps

WOD
3 rounds
15 KB Swings
10 Atlas stone front squats
5 wall walks

Wednesday, December 4, 2013

Alligator

Thursday, Dec 5th
*REMINDER THE SUNDAY CLASS HAS BEEN SWITCHED TO 10-12!
"Alligator"

Warm-up
Banded Posterior Chain floss
Band hip Pull Through's

Strength- 10 min to find heavy 3 Deadlift Rack Pull
10 min to find a heavy 3 rep Bench press

8 min- ODD- 3 Deadlifts
            EVEN- 6-10 Gator Squats

Metcon- 500 m row for time

Tuesday, December 3, 2013

High Flyin

Wednesday, Dec 4th

High Flyin

Warm-up
KB Goblet Pause Squats 5 x 5

Strength- Back Squat 4 x 5   (55, 65, 75, 85%) at 85 go for max reps

Metcon-  1-1, 2-2, 3-3.....  for 15 min

                High Wall Balls (20/14)
                Abmat Situps
     (4 width wide laps) Farmers Carry (70/53)          *Carry stays the same every round

Challenge- max L-sit hold (paralettes) 3 attempts

Monday, December 2, 2013

"Let it out"

Tuesday, Dec 3rd
"Let it out"












Skill- from the floor   5 x 10 overhead squats (light and slow; focus on form)

Stability- DB Push Press 3 x 15
                  Split Squats  3 x 10  each leg

Metcon- 50 Double Unders
              then 10-1
              Box Jumps
              Med ball Slams
              50 Double Unders

Sunday, December 1, 2013

Modified Cindy

Warm-up

WOD
"Modified Cindy"

10 min AMRAP:

5 Bent Over Barbell Rows (95/65)
10 Push-ups
15 Squats

3 sets to find 10 rep max Deadlift (Touch n Go)

Friday, November 29, 2013

Nancy


November, 30th

Strength
3RM
Squat snatch (TnG)

"Nancy"
5RFT
400m run
15 OH squats 95/75



Last wod I'm the barn let's make it a good one!!!!!

Thursday, November 28, 2013

Burn Out

http://blog.jfc.org/wp-content/uploads/2012/02/burnout0.jpg 
November, 29th

strangth
3RM
push press

metcon
AMRAP 12min
150m row
10 db push press 25/20


Wednesday, November 27, 2013

Tuesday, November 26, 2013

Hang Tight

 
November, 27th
Hang Tight

Strangth
5RM clean and jerk (touch and go)
Metcon
10RFT
10 wall balls 20/14

10 dead lifts 185/155

Monday, November 25, 2013

Make it happen


November, 26th

Metcom
5RFT
10 back squats no rack 115/85
25 DU's / 50 singles

Skill
snatch complex
work your way to a heavy single 
snatch grip dead lift + hang power snatch + snatch balance + full squat snatch from the floor

Sunday, November 24, 2013

Back On Track

http://www.back-on-track.me/wp-content/uploads/2012/06/cropped-Back-on-track-logo-1-line.jpg
November, 25th

Metcon
10 minute AMRAP

hang power snatchs 85/65
burpees
*add a rep every round starting with 1 snatch and 1 burpee then 2-2,3-3... score is your finle amount of reps

strength
5x7 back aquats

Sunday, November 17, 2013

Beggars can't be choosers

First of all, great job to everyone that competed this weekend! We are so proud of you guys putting in the effort and having a little fun on a Sunday afternoon. We are so proud of how far everyone has come and your growing as athletes and human beings right before our eyes. I can't wait for the next one!

This week will be different than most. We will not be posting the WODS beforehand. Be ready for the unknown and the unknowable! Come into class with a good attitude and you will succeed. There will be no picking and choosing workouts to come this day or that day. I want everyone to come with an open mind and leave with a smile and sore muscles. Lets keep up the good work Summa as we press on to the new space!

Whether you think you can't or you can, you are right.

Tuesday, November 12, 2013

"Yes..yes that is a new exercise"

Come show your support on Sunday at 12 noon. Come do the workouts and show us what you got!

"Yes..yes that is a new exercise"
Saturday, 11/16

Mobility- Leg roll session/ ankle mobility/ 4 min squat test

Metcon- 12 min AMRAP:
               300 single jump ropes
               30 DB Box Jump Burpees (40/25)  20"
                Row

Recovery session- Roll

Push It Real Good

Push it Real Good
Friday, 11/15

Mobiltiy- KB shoulder stabilty/ KB Pullovers

Strength- KB Front Squats  6 x 5 reps   focus on depth and posture

Skill- Strict Pullups OTM 4-8 OTM 8 min

Metcon- 1-10 Toes To Bar
               10-1 Dumbell Push Press (45/30)

Nick's Birthday

Come on Sunday and hit three workouts with us!! We will make it a fun time :)

Thursday, 11/14
Nick's Birthday

Mobility- T-Spine Smash, Lat Smash, overhead band distarction

Strength- Landmine Press- half kneel 4 x 10 on each arm
Split Squats- 4 x 10 across on each leg

Metcon- 3 rounds For Quality
30 m Sled Push
20 Ring Rows
15 Box Pushups
100 m Farmers Carry

Sunday, November 10, 2013

Ethan's Birthday WOD

Ethan's Birthday!!

This week is a Deloading week and a corrective exercise week.
Expect more focus on mobility and modifying exercises

*We will be holding a mock Throwdown this Sunday 12-2 pm
-It will be 3 workouts in that time frame
-more details to come

Mobility- 10 band pull aparts, 10 KB deadlifts for 4 rounds


Skill- heavy set of 8 atlas stone front squats OTM  for 10 min

Metcon- 5 rounds of:

Row 300 m
Rest 1 min

Swing Life Away

This week is a Deloading week and a corrective exercise week.
Expect more focus on mobility and modifying exercises

*We will be holding a mock Throwdown this Sunday 12-2 pm
-It will be 3 workouts in that time frame
-more details to come

Tuesday
11/12/13
"Swing Life Away"

Warm-up- 3 rounds of max Double Unders in 2 min Rest 1 min

Strength- RDL  3 x 10 reps  (Romanian Deadlift)

Metcon- 10 rounds of:

20 unbroken KB swings (Russian) rest 30 sec or longer inbetween rounds

The No Surprise Workout

This week is a Deloading week and a corrective exercise week.
Expect more focus on mobility and modifying exercises

*We will be holding a mock Throwdown this Sunday 12-2 pm
-It will be 3 workouts in that time frame
-more details to come

The No Surprise Workout
11/11/13

Mobility- Hip mobility progression, wall slides 5 x 5 and thoracic spine smash

Strength- Back Box Squats
Work up to a heavy set of 8

Metcon-  4 rounds
 200 m Run
12 Wall Balls
4 Burpees
1:30 sec REST

Friday, November 8, 2013

Stick Together

 
Pic from crossfitgames.com
Novemner, 9th
Stick Together
skill:
EMOM x 10
3 position snatch (pockets, above knee, floor)

 Metcon:
TEAM WOD
(teams of 3 one person works 2 rest)
9x2 200m sprints
150 push press 75/45
150 SDLHP
150 push press
*team must hold a single 53/35lb KB the entire duration. if it hits the ground team does 10 burpees!

Great news we singed the lease yesterday and it looks like moving day will be the 24th!!!! so apply your fitness and help move some weight!!!

Thursday, November 7, 2013

Heartbreak Kid



November, 8th
Heartbreak Kid

Metcon
3 RFT
10 front squats 115/95
20 c2b pullups
50 DU's/100 singles

skill
EMOM for 10min 5 TTB

Wednesday, November 6, 2013

I think I Tast Blood

 
 November, 7th
I think I Taste Blood

Metcon
1K row
Immediately followed by
21-15-9
KB swings
burpees

skill
1 squat clean and jerk OTM for 12 min @ 75% 1 RM

Tuesday, November 5, 2013

Dont Let Go


 
November, 6th
Don't Let Go

15 min AMRAP
9 deadlifts 155/135
12 hand release push ups
15 box jumps 24/20"

10x2 hang squat cleans 65%-75%

Monday, November 4, 2013

Just A tast


 
November, 5th
"Just A Taste"

Metcon:
Fore time
30 OH squats
30 TTB
20 power snatches
20 TTB
10 squat snatches
10 TTB

Strength:
2x3 front squats

Sunday, November 3, 2013

Row Row Row Your Boat

Pic is form crossfitgames.com
November, 4
Row Row Row Your Boat
just be glad its not 21,097 meters!


metcon:
rowing 9x1:40 work :20 rest
after the 5th round you get a 2 minute rest
goals men: 400m
woman 350m

strength:
Bench Press
5x5 50% 1RM
5x5 60% 1RM
5x5 70% 1RM

Thursday, October 31, 2013

Put the Work in

Saturday November 2nd


Warm-up Fun
Practice Handstands and handstand walks and forward rolls
Bulletproof Shoulders


Metcon:

Complete on the minute every minute for as long as possible:
3 Burpees
5 Cleans 135/115
8 Wall-balls

* After the tenth minute: Add 2 wall-balls every minute

Min 10-11=10 Wall-balls
Min 11-12=12 Wall-balls
Min 12-13=14 Wall-balls

Shoulder' It

Friday November 1st

Mobility Lacrosse ball under shoulder reach
Lacrosse ball shoulder wall smash

Stone Warm up
3 rounds NOT for time:
Atlas stone ground to shoulder 10 reps
Atlas stone Front Squat 5 reps
Barbell Good Mornings 5 reps

WOD #1
DB Ladder 10 lbs-80 lbs
Work up to the heaviest load possible:
5 Deadlifts
5 Power Cleans
5 Push Press
5 Squats (DB on shoulder)

Metcon:
21-15-9
Shuttle Runs (handstand wall to opposite wall)
Row Calories


Wednesday, October 30, 2013

Chipper Dipper

Thursday October 31st


HAPPY HALOWEEN WEAR A COSTUME TO CLASS IF YOU WISH!
10 mins Mobility Work

10 mins to find your 3 RM Front Squat
After every set: 1-3 Strict or Weighted Pull-ups

Complete for time:
31 Squat cleans 85/65
31  Double Unders
31 Ring Dips (scale to box dips)
31 Box Jumps 30/24
31 Back rack Lunges 85/65
31 Double Unders

Tuesday, October 29, 2013

Adaptive WOD

Wednesday October 30th
                                                          NO WHINING

Thanks Mike M for the suggestion!


Warm-up
Row 200 meters with no legs and all arms
Row 200 meters with no arms and all legs
Row 200 meters regular

Sumo-Deadlift
3-3-3-3-3                   Across

Adaptive WOD
15 min AMRAP
10 Knees to elbow
10 Wall balls (sitting on butt throw over line on handstand wall)
5 Reverse Burpees (on your butt and get up)

Monday, October 28, 2013

Barbara

Tuesday October 29th



Strength: One arm Deadlift 5 reps for 5 sets
After every set perform 10 Barbell Ab rollouts

WOD
5 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 mins between rounds. Score will be your slowest and fastest rounds.

Watch this:
http://games.crossfit.com/video/evolution-adaptation

Sunday, October 27, 2013

Don't Drop the Bar

Monday

Warm-up
5 min AMRAP
10 Pass Throughs PVC
10 Lateral Jumps over PVC
10 OH PVC Lunges

"DT"
5 Rounds 155/95
Deadlift 12 reps
Hang Power Clean 9 reps
Push Jerk 6 reps

*everytime you drop the bar 3 Burpees...Deadlifts are touch and go

Then:
Split Jerk off the back
1-1-1-1-1-1-1

Thursday, October 24, 2013

Kettle-BALL

Friday October 25th
YOUR DOING IT WRONG AND ITS PRONOUNCED KETTLE-BELL!
Warm-up Skills
10 mins
Odd: Single Unders Jump Rope
Even: 6 Burpee Box Jump Overs 24/20

Strength
3-3-3-3-3
Weighted Pullups or Strict Pullups

WOD
10-1
KB swings 53/35
Goblet Squats
Weighted Sit-ups

*Social tonight at 730 at El Tule in Lambertville Come all!

Wednesday, October 23, 2013

Gotta Go!

Gotta Go!
Thursday 10/24/13

Warm-up
10 Pulls for max distance on Rower      3 rounds  1 min rest

Skill- Snatch practice- hang + overhead squat  

4 min of snatches and Row for distance in 3 min
Score= number of snatches + distance

Tuesday, October 22, 2013

Rally in the Valley

Wednesday October 23rd

Blake hitting 305


Lets get the whole gang together this Friday night dinner and drinks in New Hope! Make it Paleo of course ;)

Clean Complex from Rally in the Valley

3 Deadlifts to a Hang Clean -work up to a max effort


Rallay in the Valley Workout #3
7 min AMRAP
10 TTB
8 Power Cleans
6 Front Rack Lunges

Monday, October 21, 2013

Mental Toughness

                                                             "Mental Toughness"

Fitness Test #4- Tabata squats and 4 min of muscle-ups


Strength- Low bar back squat 3 x 5

max effort unbroken- Dumbell overhead push jerks
followed by a max effort front rack
Total reps plus time = score



Sunday, October 20, 2013

Fitness Test #5

Fitness Test #5

800m run
21 Thrusters (95/75)
21 L-Pullups

Go all out on this portion of the workout.

Rest 3 minutes.

400m run
15 Thrusters
15 L-Pullups

Box Squat (sets of 6 focusing on technique)

Thursday, October 17, 2013

Time Out I'm Burning!

 http://31.media.tumblr.com/tumblr_lwsa9h49rg1r572u2o1_250.gif
October, 18th
Time Out I'm Burning!
worm up
3 rounds NOT for time
10 stone to shoulders
15 GHD sit-ups
20 land mind

WOD
3 RFT
30 wall balls 20/14
30 hang squat cleans 75/55

Name that movie?
leave answer in the comments.

Wednesday, October 16, 2013

Its a Bear


October, 17th
Its a Bear

Fit Test # 3
1RM bench press followed by max set of pull-ups

Metcon
5-4-3-2-1
Bear complex 105/75
wall walks

Bear complex: 1 power clean + 1 front squat + 1 shoulder to over head + 1 back squat + 1 shoulder to over head

Tuesday, October 15, 2013

Toes up


 http://crossfit-games.edgesuite.net/sites/default/files/T2B_Top_Web.jpg
 pitcher from crossfitgames.com
October, 16th
Toes Up
Fit test #2
15RM clean and jerk 

metcom
for time
50 TTB
with 5 push ups ever minute

You will do as many (TTB) Toes to bar as you you then after the first minute you drop off the bar and do 5 push ups. after the 5 push ups your back to TTB when it hots the 2nd minute you bcak off the bar doing 5 more push ups and so forth.

Friday it is going to be Grangers last day at the box. He is going to be leaving us to pursue new opportunities. So when you see him wish him luck, you da man Granger danger stay on it and don't be a stranger come and visit when your home. Gook luck man  

Monday, October 14, 2013

Whistle While you Work it

Tuesday October 15th


This Week we will be running fitness tests to come up with a number for your own personal fitness. There are five tests total so come perform these tests Tuesday-Saturday and Sunday will be a make-up day. Remember the score you get is just a number, nothing to worry about but always something that can be improved :)

Heres the Fitness Test Article to read: http://www.crossfitflagstaff.com/.a/6a00d834521e7369e20162fc3d8547970d-350wi

Fitness Test #1
1 RM Deadlift followed by max Number of Handstand Push-ups (scaling is allowed)

WOD
27-21-15-9
STOH (shoulder to Overhead)
200 m Run
Pull-ups
200 m Run
Cash out: 72 KB swings 35/26

*also a reminder NO CLASS ON SATURDAY...Summa coaches have a competition to win!

Tabata This


October, 14th
Tabata This


Strength
5x5 close grip bench press across


Metcon
Tabata this
8 rounds each, 20 seconds of work, 10 seconds of rest. For Reps:
 
Squat
Row
Pull Ups
Sit Ups
Push Ups

Friday, October 11, 2013

Hardcore

Saturday October 11th

NEWS FLASH:
Anyone interested in trail running this Sunday morning at high rocks? We are trying to get a group together every Sunday.
We are one step closer to getting the doylestown space next to Combat Martial Arts!

These are some videos that I found to be insirping as a box owner and made me want to open my own box.
http://www.youtube.com/watch?v=CmqdKNSREAE Greg Glassman Pursuit of Excellence

http://www.youtube.com/watch?v=5Q4EWm1XKHI Greg Glassman: purpose of crossfit


Back Squats
7 sets of 4 reps (same weight throughout)

Hardcore
4 Rounds
15 Weighted sit-ups 53/35
12 Knees to elbow
9 second L-sit

Extra Credit: 30 GHD Sit ups and 30 Hip Extensions

Sunday, October 6, 2013

Fran Friday!

Friday October 11th


Bulletproof Shoulder Warm up

The most famous CrossFit workout is Back!

"Fran"

21-15-9
Thrusters Rx 95/65
Pullups

Competitors WOD

Thursday October 10th

Skills warm-up:
8 mins
Odd: muscle-ups
Even: squat therapy

Strength:
Hang Squat Cleans
2-2-2-2-2

WOD
4 RFT
5 Deadlifts
12 Box Dips
20 Tuck Jumps with Jump-rope






The lil Erg that Could

Wednesday October 9th


Find your 1 RM Snatch

Partner WOD
Complete 2k as a team of two
One partner rows and the other holds a waiter walk with a kettlebell. When the kettlebell drops partners must switch.

Then: complete
100 alternating box jumps
100 wall balls over pullup bar

Too Fit to Quit

Tuesday October 8th


Annie Warmup
50-40-30-20-10
Sit ups
Double Unders

*singles 100-80-60-40-20

Then:

Jeremy
21-15-9
Overhead Squats
Burpees

Cash out Extra Credit! 1 RM DB Overhead Squat

Lynne

Monday October 7th

"Lynne"

5 Rounds
Max reps Bench Press (Rx is half of bodyweight)
Max reps Pull-ups

* Rest 2-3 mins between rounds

Wednesday, October 2, 2013

Move the Fridge

In honor of moving Denise's fridge on Monday!



Team Warm-up
100 tire flips for time
Agility Sprints

WOD- 4 rounds for time:
            5 Power Cleans
           10 Goblet Squats
           200 m Farmers Carry

AMWAP

"As Much Work As Possible"

Warm-up- empty bar
Back Smash
10 Romanian Deadlifts (RDL's)
10 Push Press   3 rounds

Skill: 5 Ring Rows or/ 3 strict pullups and 3 dips or/ 5 jumping muscle ups or ring assisted MU's
Even: 6-12 pistol squats

WOD: 12 min AMWAP
6 Clean Grip Deadlifts (225/135)
5 Bar or Box Pushups (20/14)
4  Pull-ups
3 Step-ups
2 Lateral jump burpees

Cash out- 1 max hold Plank for time

Tuesday, October 1, 2013

Invisible Fran

Wednesday October 2nd

Warm up
Invisible Fran
21-15-9

Metcon WOD
4 mins
Ascending Ladder
1-1 2-2 3-3.....
DB or KB Thrusters
DB or KB Bent-over Rows
Rest 3 min

Repeat Metcon 3 mins of work then 3 mins of rest. Then 2 mins of work.

Skill Work: DU's

Monday, September 30, 2013

Blake

Tuesday October 1st
Our very own Blake named hero WOD! Thats Blake in second place at the 215 throwdown. Kurt and Casey got first they are the owners of South Mountain CrossFit.
We are doing Blake Again!

4 rounds for time:
100 foot OH walking lunge
30 Box Jump
20 Wall balls
10 Handstand push-ups

Sunday, September 29, 2013

Surprise Workout

Monday Sept 30th
Ben makes the competitors WOD that Summa coaches follow and use to help with programming for the box. Pat is an announcer for CrossFit and helped with this workout.


WOD
200 m Sprint
8 Burpees
5 Wall-balls (heavy)

Core work:
5 Strict TTB
10 sit-ups
20 Russian twists


Friday, September 27, 2013

Best Buds

September, 28th
Best Buds

worm up 1 round of 'Tosh"
200m run
rest
400m run
rest
600m run
your rest time will be the amount of time it took you to run

Partner WOD
Max reps of DB squat clean thursters in 20 min 40/25
1 min work
1 min rest
one person is working one person is resting switch every min