CrossFit Summerville

***UPDATE***
Somehow, I screwed up and didn't post Gary's special birthday WOD.
We will have a make-up day on Saturday to celebrate.  Stay tuned….
Happy Birthday Gary!

Mobility

10 Minute Squat Test – Collect 10 minutes in the bottom of the squat.

 Conditioning

5 x 90 seconds max effort row
3 minute rest between sets
post interval distances

Midline

5 x 1-minute weighted plank holds

• use a bumper plate weight centered on your lower back
• hold a plank position resting on your toes and forearms
• any other contact during the minute is a fail
• post loads of all intervals

BB Gymnastics 20 minutes Snatch technique work from the hang. Notes: Work from whatever hang position is your worst. Concentrate on turnover and pulling under, NOT JUMPING. Conditioning 8 minute AMRAP of: 15 Step Down Box Jumps (24/20) 20 Burpees Notes: No bounding is allowed on the box jumps. Every rep must be step down [...]

I'm sure someone out there still hasn't gone to bed because they haven't been able to see what the WOD is so I will try to make this quick.  I'm still playing with different ways of following the Outlaw programming without screwing it up on our end.  I need to be able to preview enough [...]

This week we will start a training cycle that will last approximately 6 weeks focusing on the back squat.  We will also develop our gymnastics skills in the more advanced gymnastics moves that we tend to avoid because we suck at them.  Lastly, we will be focusing on INTENSITY in our conditioning WODs.  Buckle up! [...]

PR WEEK! BRING YOUR NOTEBOOKS, CAMERAS, PHONE APPS OR WHATEVER YOU USE TO RECORD YOUR PERSONAL RECORDS ALL THIS WEEK ON THE VARIOUS LIFTS. MONDAY Snatch Overhead Squat Tabata Suicides TUESDAY Press Clean & Jerk Tabata Pull Ups WEDNESDAY Thruster Front Squat Tabata Box Jumps (24/20) THURSDAY Push Press Push Jerk Tabata Push Ups FRIDAY [...]

PR WEEK! BRING YOUR NOTEBOOKS, CAMERAS, PHONE APPS OR WHATEVER YOU USE TO RECORD YOUR PERSONAL RECORDS ALL THIS WEEK ON THE VARIOUS LIFTS. MONDAY Snatch Overhead Squat Tabata Suicides TUESDAY Press Clean & Jerk Tabata Pull Ups WEDNESDAY Thruster Front Squat Tabata Box Jumps (24/20) THURSDAY Push Press Push Jerk Tabata Push Ups FRIDAY [...]

PR WEEK! BRING YOUR NOTEBOOKS, CAMERAS, PHONE APPS OR WHATEVER YOU USE TO RECORD YOUR PERSONAL RECORDS ALL THIS WEEK ON THE VARIOUS LIFTS. MONDAY Snatch Overhead Squat Tabata Suicides TUESDAY Press Clean & Jerk Tabata Pull Ups WEDNESDAY Thruster Front Squat Tabata Box Jumps (24/20) THURSDAY Push Press Push Jerk Tabata Push Ups FRIDAY [...]