Monday, September 30, 2013


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.

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
400m run
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

Thursday, September 26, 2013

Do Work

September, 27th
Do Work

400m farmer carry 35/26
20 box jumps
100m OH walking lunges 25/15

big clean complex
3 sets of: 3 position cleans + push press + push jerk

Wednesday, September 25, 2013

Boat Race

 September, 26th
Boat Race

run 400m
Row 500m

10min OTM
3 heavy back squats across

Tuesday, September 24, 2013

Make it Happen

September, 23rd
Make it Happen
5 power cleans 95/75
10 push ups
20 kb swings 35/26

For time
row 1,000m
rest 2min
row 500m
rest 1min
row 150

Monday, September 23, 2013

Nice and Steady

 September, 24th
  Nice and Steady 

For Time
25 SDLHP 75/55
25 double unders/50 singles
25 hang squat clean 75/55
25push press

find your 5RM over head squat

Sunday, September 22, 2013

Just Keep Moving

Monday Sept 22nd

30 RFT
1 Clean and Jerk
1 Handstand Push-up

3 rounds
2 min max Double Unders
2 min rest

Saturday, September 21, 2013



Don't forget to buy your gear before next Sunday 9/29
 The orders will be shipped to the store and then you can pick them up at the gym

Also this week our schedule will change MONDAY And WEDNESDAY will be 6 AM
MONDAY-FRIDAY will all have 6 am classes

Friday, September 20, 2013

Teddy Bear

Saturday Sept 21st


5 sets of 10 rep Max Height Box Jumps (Touch and Go)

2 RM Clean OTM 10 mins

20 Bear Complexes for Time (185/115)

Wednesday, September 18, 2013


Order your Summa gear before 9/29!!!

When you order your gear then at the end of the 9/29 all of the shirts will be ordered at the end of the online store closing. Then they will be in mid-october. Order Now!!

Monday, September 16, 2013


Friday September 20th
Can you guess who's foot is who's???
5 min AMRAP
5 Double Unders
100 m Row
10 Lateral Jumps

Partner PNF Chest and Hamstrings
Lacrosse ball Deltoid Smash, Piriformis Smash
Foam Roller IT Band, Calves

3 RFT:
Run 100 meters (rest 10 seconds)
Run 200 meters (rest 20 seconds
Run 400 meters (rest 40 seconds)
Interesting video. I love CrossFit because they want the best for everyone and they want to attract open-minded, engaging people. What are your views on this video?

Hell And Back

Thursday September 19th

Overhead Squat: 5 sets of 3 reps (climbing)

Skill OTM 8mins:
ODD: 10 Wall-ball 2 for 1s or HEAVY Wall-ball
EVEN: Double Unders

Team WOD
15 min AMRAP
One team member Rows
One team member Completes 400 meter run
\*Score is total meters Rowed

Gymnastic Fantastic!

Wednesday September 18th

Snatch complex: Power snatch-hang snatch-OH squat (for technique not weight)

Max Number of Pull-ups in 1 Min
Max Number of Squats in 1 Min

Gymnastic Fantastic!
5 min AMRAP
Ring Dips
Ring Rows
Ring L-Sits (10 secs)
Then one min break
5 min AMRAP
5 Get-ups
5 Handstand Push-ups

Better than yesterday

Tuesday September 17th

*This week is deloading week from birthday week from hell. So either lower intensity, lower volume, or lower weight (bodyweight movements)

Warm-up GOAT Training
Pick 3 weakness of yours. Then work on them 30 mins. 10 mins each.
Can be one of the following or anything you can think of:
Box jumps, pullups, snatch, cleans, double unders, kipping, push-ups, pistol squats, rope climbs, muscle ups, back flips, leaping over tall buildings in a single bound etc

15 min AMRAP
5 pullups
10 pushups
15 squats

Sunday, September 15, 2013

CrossFit Total

Monday Sept

Warm Up knockout basketball
Happy birthday Kate!!

"CrossFit Total"
1 RM Deadlift
1RM Back Squat
1 RM Shoulder Press

Friday, September 13, 2013

Holy Grail

Team WOD (teams of 2-3)

Based on the movie "Monty Python and the Holy Grail"   Thanks Denise for the idea!!

"Horse trot"- 100 yard sled pull
Partner runs to 400 m mark and back to sled to switch
(If the weights are switched partner holds the weight)
(Basketball Court)
 100 KB Dead Swings "
75 "Holy Grail" goblet squats  -divide between partners
50 KB Swings 70/53
"Driving the Carriage"- 100 yard sled push ''
**CrossFit Summa Shirts and shorts are going to be up soon on an online store!!
Stay toned!!**

Thursday, September 12, 2013

Jake the Snake

Skill- Odd- max hollow rock hold
           Even- 10-15 glute-hip extensions     10 min

"Jake the Snake"
10-1 Jerks (135/95)
1-10 Strict Pull-ups

Wednesday, September 11, 2013

Bacon Bacon Bacon

Thursday Sept 12th

5 sets of 4 reps Turkish get-ups (2 each arm)

12 mins each to find the following:
1 rep max Hang clean
2 rep max Push press
3 rep max Front Squat

We are ADDICTED! I love the one with Fresh Prince of Bel-Air, thats a new exercise, the knee slide/crawl

Monday, September 9, 2013


Blake's Birthday!

and a 9/11 tribute WOD

9 exercises
11 reps
2001 m Row

11 Squat Snatches (155/95)
11 Situps
11 Squat clean and jerks (")
11 HR Pushups
11 Front Squats (")
11 Pullups
11 Deadlifts (")
11 Handstand Pushups
11 Burpees

Cash out- 2001 m Row

Joanna's Belated Birthday WOD!

In a week full of Birthdays Joanna turned 25 on Sunday!

Joanna's Bday WOD

9 Rounds for time:
8 Deadlifts (315/225)
8 Wall Climbs
200 m Run

Cash out- 25 Dumbbell Snatches (80/50)

Snatch Complex- Power Snatch, Hang Snatch, Overhead Squat
no drops

Sunday, September 8, 2013

Herman Birthday!



Deadlifts (225/135)
Handstand Push-ups (if cant do handstand with mats, scale to strict hr pushups)

immediately follwed by
 Birthday Grace
25 Clean and Jerks (135/95)

Friday, September 6, 2013

How Many Can You Do?

Saturday Sept 7th

Strength: Deadlifts 5 max Rep (No Touch and Go)

10 mins
ODD: 1 min AMRAP Kipping Pullups
Even: 10 DB clean and to overhead (65/45)

*Score is #of Pullups completed in 5 rounds

Cash out
Sit ups

Thursday, September 5, 2013

One More Rep

September, 6th
One More Rep

partner WOD
15min AMRAP
300m row
15 bench press at 1/2 your body weight

clean complex
dead lift + squat clean + split jerk

Wednesday, September 4, 2013

Gip it and Rip it 
September, 5th
Grip it and Rip it

10min to find 1RM split snatch (from your back)
10min to find 1RM OH squat
10min to find 1RM snatch balance
10min to find 1RM squat snatch

I should have posted this one for keep the chalk in the bucket but its better late then never.

Tuesday, September 3, 2013

Greased Lighting

September, 4th
Greased Lighting

5 sets of 200m sprints
the time it takes you to run the sprint is the time you get to rest
scored by your fastest and slowest times

10 front squat 115/95
20 c2b pull ups
30 du/60 singles 

Monday, September 2, 2013

Keep the Chalk in the Bucket

September, 3rd
Keep the Chalk in the Bucket

Kb swings 70/53
Hang power cleans 75/55

Sunday, September 1, 2013

Get -R- Done

Get -R- Done

20min AMRAP
15 Goblet squat 70/53
500m Row 
200M run
4 Wall climbs
Farmer carry  length of barn (as heavy as possible)