by Wodify | Nov 30, 2014 | WOD
CrossFit Surmount – CrossFitA1: Push Press (5 @ 75, 3 @ 85, & AMRAP @ 95% of 90% of 1RM)A1: Push Jerk (Complete up to 5 reps after each set of PP)Metcon (Time)5 RNDS 5 chin-ups 5 air squats 4 RNDS 5 pushups 5 wall ball shots (20/14 & 10/9) 3...
by Wodify | Oct 30, 2014 | WOD
CrossFit Surmount – CrossFitRemember to dress as your favorite superhero!Metcon (Time)8 RFT
1 dead-lift @ 75% of 1RM
2 barbell facing burpees 3 ring dips 4 OH walking lunges (45/35)
5 chin-ups
6 wall balls (20/14 & 10/9)
7 negative pushups (45/35)
...
by GYM Admin | Aug 9, 2013 | WOD
WOD for Saturday, August 10 WODs at 8:30 & 9:45 am FREE Community Workout from 11 to 11:45 am PLEASE NOTE NEW CLASS TIMES! “Second Saturday Series: Rings” takes place TODAY from 12:30 to 1:45 pm. Learn and practice ring dips, skin the cats, ball-ups, vertical...
