by Wodify | Jun 30, 2015 | WOD
CrossFit Surmount – CrossFitMetcon (Time)“The 12 Days of CrossFit”
AFAP
1 wall crawl 2 handstand pushups
3 chest to bar pull-ups
4 stiff-legged deadlifts (95/63)
5 back squats 6 ring dips
7 box jumps (24/20)
8 knees to elbows 9 Russian KB swings (52/35)...
by Wodify | May 28, 2015 | Benchmark WOD, Hero WOD, Partner WOD, WOD
Announcements The 9:45 am session is CANCELLED this Saturday, May 30. Sessions will be held at 8:30 and 11 am ONLY. CrossFit Surmount – CrossFit Choose “Easy Mary” or J.T. Skill Building Handstand Push-ups (Practice HSPUs, including scaling)...
by Wodify | Nov 11, 2014 | Benchmark WOD, WOD
CrossFit Surmount – CrossFitA: Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsB: Wall Ball Shots (EMOTM for 15 minutes complete 5 unbroken reps)
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 | May 20, 2013 | WOD
WOD for Tuesday, May 21 WODs at 6, 7:15, 8:30 & 11:45 am and 5:15, & 6:30 Boot Camp at 6 am Foundations at 7:30 pm Today’s focus is on the rings. What are the benefits of using rings? I’m glad you asked! Read this CrossFit Journal article. Read it...
