Jason

August 1st

 The OPT Test

 

10min OTM   (OTM= On the minute)
odd 3 power cleans (heavy like 80% 1RM)
even 25 DU or 50 singles

The OPT Test
fore time
250m row
15 kb swing 70/53
25 burpees on a 25lb plate
15 kb swings 70/53
250m row

Just Don't Stop Movin

 

Winners of the 2013 Reebok CossFit games

pic from CrossFit.com

July, 31

Just Don't Stop Movin

find 1RM front squat

front squats

5x5  65% 1RM

5x5 75% 1RM

WOD

8min AMRAP

7 thrusters 85/65

14 HR push ups

21 box jumps 24"/20"

Snatch and Run Ya'll

Pic from CrossFitgames.com

Snatch and run ya'll

July, 30th

Snatch 

5RM TnG 

For every one who doesn't know TnG means (touch and go... you can't drop the bar)

WOD

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

Power Snatch

Run 200m in between each round

The Gutis 1,000

 

The Gutis 1,000!!!

July, 29

"Phil you are truly an inspiration to us all. You might not even know it, but you inspire everyone at the gym to come in and suck it up, regardless if you are sore etc. You make time and make your fitness a priority, above all else. Your progress has been great and it will continue! It has been a pleasure working with you for as long as I have and many more to come! I'm touched by your commitment as well, and whenever someone asks about my gym, I almost have to mention your name and story. Keep it up buddy and be better than yesterday!" 

-Matt

WOD

100 Jumping Pullups (7 min cap)

100 KB Swings (35/26) (7min cap)

100 OHS (45/35)(7min cap)

700 M Row (9min cap)

* No complaining because it's for Phil :)

 

CrossFit Games Event 1

Sunday, July 28th


Find your 1RM Snatch

Swim WOD

Bring swim wear if you choose!!

10 rounds
1 length of pool
3 burpees's
1 length of pool

What would you do for a MOJO!?

Friday July 26th

IF YOU GET THE HIGHEST REPS IN THE CLASS I WILL BUY YOU A STINKY WATER!

Warm-up
Radical Relay Race


WOD (courtesy of CrossFit Apex)

5 min Row (for calories)
4 min Burpee box jumps
3 min 1-arm Dumbbell snatches
2 min wall-balls
1 min wall climbs


CHECK out the CrossFit Games today on ESPN3!

APEX Winter Combine WOD

Thursday July 24th

We will be using the blog to post workouts for now on.

Warm up


WOD

10 min AMRAP
6 C2B Pullups
5 Thrusters
6 C2B Pullups
4 Deadlifts
 6 C2B Pullups
3 Clean and Jerks
 6 C2B Pullups
2 Front Squats
 6 C2B Pullups
1 Snatch

*Weight should be relatively heavy. This workout is made for you to get stronger!

Saturday

Please go to www.crossfitsumma.com from now on to view the WODs and news updates!!!

Zelda

Friday July 19th

*IMPORTANT! Check out www.crossfitsumma.com for info from now on. Also, this page will be replaced by that website for WODS. We will continue to post on both sites and then it will just be crossfitsumma.com for all news and workouts.

 

Hang Squat Cleans

2-2-2-2-2

 

20 min AMRAP

15 OH Squats

10 TTB

5 HSPU's

Lynne

Thursday July 18th
 Ladies from the 2012 CrossFit Games. The CrossFit Games will be starting up again next week! Be sure to watch it. We are thinking of having a viewing party! Being fit and strong work for these ladies!


"Warm-up"

Row 500 meters for time.


WOD
Lynne

5 rounds
Bodyweight Bench Press (max reps)
Pull-ups (max reps)

*Rest in between rounds. Score is a total of reps for each exercise throughout 5 rounds.

Hot Potatoe

Wednesday, July 17th

Hot Potatoe

12 min to find 1 RM Split Jerk

For Time:

10 Strict Shoulder Presses
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Jerks
35 Back Squats

*Every time the bar is dropped= 3 burpees

Filthy Ten-ty

Tuesday July 16th

Gymnastic Skill work
This Work out is in Honor of Cooper's Birthday Today! Happy 10th! And also Happy Birthday to Brenda on Thursday!

WOD
5 Rounds For Time:

10 Box jumps
10 Pull-ups
10 KB Swings
10 Lunges
10 Knees to elbow
10 Push Press
10 Back extensions
10 Wall-ball shots
10 Burpees

Cash out for Brenda 400 meter run with med ball

Matt

Monday July 15th

Back Squats
8-8-5-5-3-3-1-1

In between every set: 3 weighted pullups

WOD

12 min AMRAP
Ascending Ladder 3-6-9-12-15.....

Hang Cleans (135/95)
KB Swings (53/35)

NO CLASS SUNDAY

Sunday July 14th

NO CLASS TODAY! Due to all of your Summa trainers running in the Color Run in Philly. Let us know if your running it as well! However we cannot let you off the hook. Here are two workout options:

Run a 5k (3.1 miles)

Join us and run today. Please post your time to this blog comments or facebook.

10 Min AMRAP

5 push-ups
10 sit-ups
15 air squats


Post to this blog or our facebook page how many rounds and reps you can get through in ten mins!  

Grace Gone Hairy

Friday, July 13th

Grace Gone Hairy

17 min AMRAP

30 clean and jerks 135/95

150 air squats

1K row

The box will be closed on Sunday, sorry no open gym. We are doing a 5K. We will post a WOD you can do at home for Sunday!!!

 

Friday, July 12th

I <3 Burpees

Thrusters

3-3-3-3-3-3-3

WOD 20 min time cap

30-20-10

OH squat 95/65

10 burpees

KB swing 53/35

10 burpees

The WOD is 30 OH squats, 10 burpees, 30 KB swings, 10 burpees, 20 OH squats 10 burpees...

Just Keep Chipping!!!

 

Just Keep Chipping!!!

Thursday, July 11th

Check out this video we can all learn something plus it really cool !

http://www.youtube.com/watch?feature=player_embedded&v=4YJ_L7jqgoA

push press

4-4-4-4-4-4-4

WOD 23 min time cap

22 sdlhp 95/75

22 body builders 

22 front squats 95/75

22 body builders

22 hang squat cleans 95/75

22 body builders

22 bar muscle ups

Bunz of Steel

 

Bunz of Steel

Wednesday, July 10th

Annie

Fore time

50-40-30-20-10

double unders 

abmat sit ups  

if you are doing singles the reps are 100-90-80-70-60 singles and 50-40-30-20-10 abmat sit ups

Then

WOD 25 minute time cap

5RFT

20 cal. row

20 dead lifts 155/115

 

13.2

 

13.2

 Tuesday, July 9th

Complete as may rounds as possible in 10 minuets of:

5 Shoulder to over head 115/75

10 Dead lifts 115/75

15 Box jumps 24/20

 

Back to the Grind

 

Back to the Grind
Monday, July 8th

Snatch balance

2-2-2-2-2-2-2

WOD 25 min time cap

4 RFT

10 hang squat snatches

20 HR push ups

400m run

Holy Pec's

Holy Pec's

Bench Press 5 x 5 rep max

10-1 reps
Deadlifts

HR Push-ups
1-10 reps

Cash out- Bear crawl 200 feet  (75 yards)
length of mat- 4 x

The Day After Tomorrow

Friday July 5th

Hang Cleans- work up to a 4 rep max

With partners

For time:

100 m farmers carry

20 overhead squats

30 sumo deadlift to high pull

40 thrusters (same bar) 65/35

30 sumo deadlift to high pull

20 overhead squats

100 m farmers carry 

*every time you drop the bar 3 burpees to pick it back up

Fireworks

                                                                     Happy July 4th!

We will be doing a special 4th of July workout!

Only class is at 9 am. Feel free to stay after class and play volleyball, swim and have fun!

Regional 50's WOD

Regional's 50's WOD

5 x 2 reps (each arm with a KB) Turkish Get-ups, work up to a heavy set of 2

50 Wall Balls    20/14
50 Chest-Bar Pull-ups
50 Pistol Squats
50 One arm DB Snatches   70/35
 

"Everything's better when we're together"

Partner WOD

50 Hang Clean and Jerks
Partner holds handstand or bar overhead

100 Box Jumps
Partner holds front rack   **2 front squats every 10 box jumps**

50 Burpees
Partner holds a pull-up

1000 m Row
Partner holds a bar in a deadlift

100 sit-ups
Partner holds a plank
**2 push-ups every 10 sit-ups**

*If your partner drops a hold you MUST switch