Sunday, December 29, 2013


Please go to our website 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


Strength: Bench Press Find 10 rep Max

Skill: 3 Rounds max double unders in 2 mins with a 1 min Rest

6 mins AMRAP
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

back squats 4x5 across

5 min

to do 5 sets of max rep strict pull ups

buy in 10 burpee box jump overs
4 rounds of
10 db dead lifts
10 db front squats
cash out 10 burpee box jump overs

Friday, December 20, 2013


Leann in the final top 5 WOD in the rally in the Vally competition @ South Mouton CrossFit
December 21st

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

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
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

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


December 18th

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

30 clean and jerks for time 135/95

5x5 front squats across

Monday, December 16, 2013

Hang on to Your Lungs

December 17th
Hang on to your lungs

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

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

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.

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

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

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

Strength: 3 Deadlifts-Hang clean-Jerk

Tuesday, December 10, 2013


December 11th
*Remember Pro Photographer coming at 6 am and 930 am! Come get your picture on the website!
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 :)
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


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
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

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

Wednesday, December 4, 2013


Thursday, Dec 5th

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

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


"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)