by cfsurmount | Dec 8, 2015 | WOD
CrossFit Surmount – CrossFitDeadlift (5×5)Take up to 24 minutes to work up to your heaviest set of 5 unbroken repsMetcon (AMRAP – Reps)11-min AMRAP 1, 2, 3… burpee(s) Alternate sprinting, bear crawling, and crab walking 10m after each round-...
by Wodify | Jul 13, 2015 | WOD
CrossFit Surmount – CrossFit 30 Bodyweight Back Squats (Time) As fast as possible! If you are unable to complete bodyweight back squats, complete 30 reps at heaviest weight possible, and be sure to record weight in notes. Box Jumps (10 @ 80, 7 @ 90, 5 @ 100% of...
by Wodify | Jul 10, 2015 | Partner WOD, WOD
CrossFit Surmount – CrossFit Metcon (Time) Scummy One Hundred Partner Workout Complete 100 reps of the following: Box jumps (24/20) Jumping pull-ups KB swings (35/26) Walking lunges Knees to elbows Push presses (45/33) Back extensions Wall ball shots (20/14...
by Wodify | Jun 23, 2015 | Hero WOD, WOD
CrossFit Surmount – CrossFit Servais (Time) For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups 19 push-ups 19 burpees Then, 400-meter sandbag carry (heavy) 1-mile farmers carry with 45# dumbbells In honor of U.S. Air Force Senior Airman Adam Servais, of...
by Wodify | Apr 27, 2015 | Partner WOD, WOD
CrossFit Surmount – CrossFitMetcon (Time)Partner Workout 1. Deadlifts | Hold barbell at full extension (135/103) 2. Power cleans | Hold barbell in front rack position (95/63) 3. Power snatch | Hold barbell overhead (75/53) 4. Burpees | Hold plank 5. Back squat...
