Hump Day

CrossFit Surmount – CrossFitPush Press (3 x max @ 90%)3 sets Max rep push press @ 90% of best PP. Rest 3 minutes between setsMetcon (5 Rounds for time)E3MOM x 5 20 OHS @ 95/65 6 BMU OR Ring muscle upsAccessory Work3 sets max L-sit hold max hollow hold...

Gymnastics Conditioning

CrossFit Surmount – CrossFitMetcon (AMRAP – Rounds and Reps)2 x 5 minute AMRAP: 10 C2B 10 strict HSPU 10 cal bike/row/ski *rest 2 minutes b/w AMRAPSMetcon (Time)3 rounds for time 12 power cleans @ 135/95 20 step ups @ 50/35 (alternating, holding suitcase...

Let’s Test Some Things Out This Week!

CrossFit Surmount – CrossFitOverhead Squat (3+3+3 X 6)6 sets, ascending to a heavy but not max. 3 power snatch 3 hang power snatch 3 OHSMetcon (AMRAP – Rounds and Reps)Amrap 10 minutes: Row/Bike/Ski 20/18 calories or Run 200M 10 burpees 10 wallballs @...

Partner Funday

CrossFit Surmount – CrossFitMetcon (Time)Teams of 2 One partner works at a time 100 DB Squats (50/35) 400m run, together 100 pull ups 400m run 100 DB shoulder to overhead 50/35 400m run 10 rope climbs 400m run 100 DB squat cleans 400m run 100 HSPU 200m runAll...

It’s Saturday Night Alright

CrossFit Surmount – CrossFitMetcon (20 Rounds for time)EMOM (with a Partner) in 20 minutes 5 Thrusters (95/65 lb) 5 Burpees *While partner hangs from Pull-Up BarThis is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the...

Speed Squats

CrossFit Surmount – CrossFitFront Squat (Every :20 for 5 minutes – 3 @ 50%)Metcon (6 Rounds for time)E2MOM x 6 Row/bike/ski max cals in 30 seconds, then – 10 TTB – 10 push ups