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 13, 2015 | WOD
CrossFit Surmount – CrossFitOverhead Squat (Ladder @ 45-50% of 1RM)Metcon (AMRAP – Reps)7-min AMRAP Max rep unbroken pushups 20m shuttle sprint (10m up and back)Run when no longer able to complete pushups. You may rest in plank position only. Score =...
by GYM Admin | Oct 10, 2013 | WOD
WOD for Friday, October 11 WODs at 6, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm Announcements: October Second Saturday topic “Learning Styles” will be held TOMORROW (Saturday), October 12 from 12:15 to 1:15 pm. Click here for details and to RSVP. Barbells for...
by GYM Admin | Apr 15, 2013 | WOD
WOD for Tuesday, April 16 WODs at 6, 7:15, 8:30 & 11:45 am and 5:15 & 6:30 pm. Foundations, Part 3 from 7:30 to 9 pm As we completed a benchmark WOD Sunday, today will be a longish WOD, but we’ll have time for mobility, skills, and a cool down....
