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!!!!!

Burn Out

 

November, 29th

strangth
3RM
push press

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

Happy Thanksgiving

Happy Thanksgiving  every one!!! work out tomorrow at 8am

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

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

Back On Track

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

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.

"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

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

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!!!

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

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

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%

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

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