by Wodify | May 3, 2015 | Hero WOD, Partner WOD, WOD
CrossFit Surmount – CrossFitFront Squat (5 @ 40, 50, 60%)Weighted Plank Hold (Weight)1-minuteMetcon (Time)Hero “Randy” 150 power snatches (75/53)Partners need only complete 150 reps in whatever manner they choose, i.e., they need not take turns,...
by Wodify | Apr 26, 2015 | WOD
CrossFit Surmount – CrossFit Front Squat (5 @ 85%.
3 @ 90%
, & max reps @ 95% of 1RM) 2-min Rope Climbs (AMRAP – Reps) Max rope climbs in 2 minutes Metcon (AMRAP – Reps) 10-min AMRAP (5 rounds) Every 2 minutes complete the following: 10/leg...
by Wodify | Apr 5, 2015 | WOD
CrossFit Surmount – CrossFit Front Squat (Establish baseline 1RM) Metcon (AMRAP – Rounds and Reps) 5-min AMRAP 5 power cleans @ 45/40% of FS 1RM 5 squatting lateral bar hops
by Wodify | Mar 20, 2015 | WOD
CrossFit Surmount – CrossFitMetcon (Weight)Every 90 seconds for 8 rounds Complete 1 FS + 2 BSTake the bar from the rack. Quickly transition from FS to BS. Begin at 45-55% of FS 1RM and increase weight and form and execution improve.Metcon (Time)10, 9,...
by Wodify | Dec 19, 2014 | WOD
CrossFit Surmount – CrossFit50 strokes row (Calories)Row max calories in 50 strokesMetcon (AMRAP – Rounds and Reps)20-min AMRAP 10 chest to bar pull-ups/handstand pushups (alternate rounds) 20 back squats/front squats (95/63) (alternate rounds) 30 double...
