Tuesday, June 28th 2022

CrossFit Surmount – CrossFitGymnasticsA: Metcon (Time)For time 30 Ring Muscle-upsTC: 8 min Level 2 30 Sling Shot Muscle up to assisted ring dip* *1 rep is slingshot into ring dip Level 1 20 Ring Rows 20 Push Ups30 Muscle-Ups (Time)30 muscle-ups for timeTC: 8 min...

Wednesday, June 15th 2022

CrossFit Surmount – CrossFitGymnasticsA: Metcon (5 Rounds for reps)5 unbroken sets 4-6 Ring Muscle-ups 4-6 Ring dips Rest as needed between setsTC:10 min Score: Total reps each round Level 2 5 Unbroken sets 4-6 Sling Shot Muscle Ups 4-6 Toe Assisted Ring dips*...

Monday, May 30th 2022

CrossFit Surmount – CrossFitMetconA: Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...

Monday, May 16th 2022

CrossFit Surmount – CrossFitWeightliftingA: Back Squat3 sets 3 reps @ 80% Rest 1 min 6 reps @70% Rest 1 min 12 reps @50% Rest 2 mins TC: 20mins Level 1 6 x 6 @moderate Rest 2 minsMetconMetcon (Time)5 rounds 10 Power cleans 135/95 lbs 10 Bar facing...

Tuesday, May 10th 2022

CrossFit Surmount – CrossFitMetconA: Metcon (Weight)EMOMX 20 Even Min – 3 Speed Back Squats @55% Odd Min – 10/8 Cal Bike/Ski/Row @hardScore: Weight Level 1 Odd Min- 3 Speed Back Squats @3 sec down + Light Even Min- 8/6 Cal Bike/Ski/Row...

Friday, May 6th 2022

CrossFit Surmount – CrossFitGymnasticsA1: Metcon (Distance)Strict HSPUTC: 12 min score = inches of deficit (-) or increase (+) Level 3 Deficit Level 2 Strict HSPU Level 1 Seated DB pressA2: Metcon (Weight)Weight of std DB PressMetconB: Metcon (Time)4 rounds for...