by Wodify | Aug 6, 2015 | WOD
CrossFit Surmount – CrossFitMetcon (Time)175 wall ball shots (20/14 & 10/9) Work 30 seconds; rest 30 seconds STRICT 20-minute time cap Complete reps at heavier weight and/or higher target for Rx+For Rx+, do NOT allow medicine ball to drop to floor after...
by Wodify | Jul 25, 2015 | Team WOD, WOD
CrossFit Surmount – CrossFit Metcon (Time) In teams of 3 or 4 150 pushups | plank 150 pull-ups | hang from bar 150 Russian KB swings (53/35) | waiter’s hold 150/leg alternating leg lunges | hold bottom of squat (45/35) 150 deadlifts (135/113) | hold top of...
by Wodify | Mar 24, 2015 | WOD
CrossFit Surmount – CrossFit 4-min rounds Work 40 sec; rest 20 sec Rest 3 minutes between tabatas Metcon (AMRAP – Reps) 10m shuttle sprints Metcon (AMRAP – Reps) Russian KB swings (53/44) Metcon (AMRAP – Reps) Double unders Metcon (AMRAP...
by Wodify | Jan 12, 2015 | WOD
CrossFit Surmount – CrossFitYou must complete work within 90 seconds, i.e., minimum of 30 seconds rest between rounds.OPT A: Metcon (AMRAP – Reps)Every other minute for 30 minutes (15 rounds) – Row 10 calories – 3 wall crawls – 7 Russian...
by Wodify | Dec 29, 2014 | WOD
CrossFit Surmount – CrossFitTurkish Get Up (Establish 1RM)Metcon (AMRAP – Reps)10-min AMRAP 50 Russian KB swings (60/44) Then 1, 2, 3… Thrusters (95/63) Pull-ups
