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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

Dig Your Heels in

 

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

"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

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'

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.

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

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

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

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

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

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

 



 



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

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

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

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

"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

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)