by Wodify | Jul 12, 2015 | WOD
CrossFit Surmount – CrossFitMetcon (Weight)Every 90 seconds for 10 rounds (15 minutes) 3 pressesBegin @ 50 – 60 % of press 1RM. You must complete all 3 reps each round.A: Metcon (Time)12-10-8-6-4-2 SDHP (115/83) Bent over row Hold 30-second side plank...
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 | Apr 30, 2015 | Hero WOD, WOD
CrossFit Surmount – CrossFitSumo Deadlift High Pull (EMOTM for 10 minutes working up to heaviest single)Min 0-3 complete 3 reps Min 3-6 complete 2 reps Min 6-19 complete 1 repDanny (AMRAP – Rounds and Reps)20 minute AMRAP of: 30 Box Jump, 24″ 20 Push...
by Wodify | Feb 27, 2015 | WOD
CrossFit Surmount – CrossFit The metcon will be announced at the start of each session. Power Clean (Ladder @ 45-55% of 1RM) Metcon (Time) 4 RFT -10 sumo deadlift high-pulls (95/63) -10 push presses -20 back...
