Latest News From SuMMit

box1wod

04/02/2015

Main – CrossFit Burpees, jumping, and pull-ups are all in The River Ruckus competition. Clean and Jerk (15mins to establish 1RM) G.I Jane (Time) 100 burpee pull ups (6-inch)Ideally, the pull-up bar is 6″- 12″ above your reach. *Scaled –

box1wod

04/01/2015

Main – CrossFit Happy April! Metcon (Calories) Tabata Row Tabata is 8 cycles of 20s work/10s rest. *Score is lowest reps in a cycle out of all 8 cycles. Metcon (AMRAP – Reps) Tabata Sit-ups Tabata is 8 cycles of

box1wod

03/31/2015

Main – CrossFit Metcon (Time) “The Track” 3 Rounds for time: 20 Alternating single-arm KB GTO 53/35 200m Run 10 Tire flips 200m Run *15 min time cap