Swing Your Partner

Swing Your Partner

CrossFit Surmount – CrossFit Metcon (Time) Partner WOD 6 RFT – 15 medicine ball clean and throws – 15 medicine ball Abmat sit-ups and throws – 15 hang power cleans (95/63) – 15 box jump overs – 15 calorie row – For all...
Babs

Babs

Announcements It’s Pirate Day tomorrow at CrossFit Surmount’s Kids class! The fun begins at 12:15. First time visitors please early to sign waiver. Remember, the first class is free! CrossFit Surmount – CrossFit Barbara (Time) Five Rounds for time:...
S-A-T-U-R-D-A-Y

S-A-T-U-R-D-A-Y

CrossFit Surmount – CrossFit Metcon (Time) Scummy One Hundred Partner Workout Complete 100 reps of the following: Box jumps (24/20) Jumping pull-ups KB swings (35/26) Walking lunges Knees to elbows Push presses (45/33) Back extensions Wall ball shots (20/14...
Joey Tribbiani

Joey Tribbiani

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)...
TNG!

TNG!

CrossFit Surmount – CrossFit Metcon (Weight) Every 90 seconds for 10 rounds (15 minutes) -Squat clean -Split jerk -Back squatTouch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Increase weight as form and execution improve. Metcon...
Master of the Universe

Master of the Universe

CrossFit Surmount – CrossFit Metcon (Time) Solo or with Partner 21-15-9 – Deadlifts (225/163) – Box jumps (24/20) – Incline push-ups (24/20)*Partners may complete maximum of 3 reps per turn Scale as needed *You may substitute unassisted HSPUs...