Loaded Potato

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,...

Everybody’s waiting for the weekend!

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...

“Zimmerman”

CrossFit Surmount – CrossFitZimmerman (AMRAP – Rounds and Reps)25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315# 10 Handstand Push-upsIn honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November...

Hero WOD “Gaza”

CrossFit Surmount – CrossFitGaza (Time)5-Rounds for time: 35 Kettlebell Swings, 1.5 pood 30 Push-ups 25 Pull-ups 20 Box Jumps, 30″ 1-Mile RunIn honor, U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013To...

Happy New Year!

CrossFit Surmount – CrossFitZeus (Time)3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsWomen: 14# wall ball 53# SDHP & PP 85% bw...

Randy

CrossFit Surmount – CrossFitRandy (Time)For Time: 75 Power Snatches, 75#53# for womenMetcon (AMRAP – Reps)For 10 minutes :00 – 1 unbroken slam balls :10 – 2 slam balls :20 – 3 slam balls :30 – 4 slam balls :40 – 3 slam balls...