WOD

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* *After...

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 Afghanistan June...

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 @hardMetconB: Metcon...

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 time...

Wednesday, May 4th 2022

CrossFit Surmount - CrossFitWeightliftingA: Paused Front Squat (1 RM, Pause 2 seconds @bottom)TC: 18 min Level 1 Build to a heavy 3 repsMetconExtra AccessoryB: Metcon (Time)3-6-9-12-15-18 Front Squats 135/95 lbs TTB 200m RunTC: 15 min Level 2 3-6-9-12-15-18 Front...

Saturday, April 23rd 2022

CrossFit Surmount - CrossFitMetconMetcon (Time)With a Partner Divide As You wish 80 DB Step up over 24/20 200 Double under 80 DB Thrusters 200 Double under 80 DB hang Clean and Jerk 200 Double under 80 Devil press @2x50/35lbsLevel 2 80 DB Step up over 24/20 120 Single...

Friday, April 22nd 2022

CrossFit Surmount - CrossFitWeightliftingA: Back SquatBack Squat EMOMX12 Min 1: 1 @ 80% Min 2: 5 @ 70% Min 3: 10 @ 50% Min 4: Rest Level 1 @ 3 sec down Min 1: 1 @ Heavy Min 2: 3 @ Moderate Min 3: 5 @ Light Min 4: RestMetconB: Metcon (AMRAP - Rounds and...

Monday, April 18th 2022

CrossFit Surmount - CrossFitGymnasticsA: Metcon (AMRAP - Reps)Strict pull-up 5 x 7 reps Rest 2 mins between setsTC: 15 min Score: total reps Level 2 5x 5-7 Assisted Strict Pull Up Level 1 5 x 1-1-1 negatives 10 sec rest between repsMetconB: Metcon (Time)Accumulate for...

Friday, April 15th 2022

CrossFit Surmount - CrossFitGymnasticsA: Metcon (No Measure)EMOMX 12 Min 1: 2-4 Deficit HSPU @ascending Min 2: 6 Med ball toss sit-ups @20/14 lbs* *Against wall or pass to a partner set @ 6/4’ distance apartLevel 2 EMOMX 12 Min 1: 3-6 hspu Min 2: 6 Med ball toss...

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