Meredith’s Birthday

CrossFit Surmount – CrossFit Unique day today, everyone will have their own version of the EMOM. A “Goat” in CrossFit is a weakness of yours. Metcon (No Measure) “Goat” EMOM x 21 1 – Gymnastics Weakness 2 – 15 Burpees 3...

Nolan’s Birthday

CrossFit Surmount – CrossFit Back Squat (6 x 2 @80%+) Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 18 Toes to bar 200m Run 18 Overhead Squats (115/75) Accessory Work 5 sets per leg: Toe taps...

Gmynasty Tuesday

CrossFit Surmount – CrossFit Metcon (AMRAP – Reps) 2 minutes: Max strict handstand push-ups Rest 3 minutes, repeat Metcon (20 Rounds for time) EMOM x 20: Odd: 60 double unders Even: 9 clapping push-ups + 5 hang power cleans @ 65-70%RX+ 20 triple unders...

Back to it..

CrossFit Surmount – CrossFit Metcon (Weight) EMOM x 10: 1 power clean 1 squat clean 1 split jerkShoot for 70%+ of clean and jerk weight throughout Metcon (Time) 5 Rounds for time: 9 Clusters (95/65) 15 C2B Pull-ups 9 Front Squats 15 Pull ups 50 Double undersTime...

Cabin Fever Cures

CrossFit Surmount – CrossFit Metcon (Time) Teams of 3, for time: – 240 Air Squats (One athlete must be holding wall squat w/ 45/25# plate for reps to count) – 240 Sit-ups (One athlete must be holding hollow rock for reps to count) – 240...

You, then Me

CrossFit Surmount – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 13 Minute AMRAPs x 2 13 minute AMRAP of: 8 Calorie Bike 7 Burpees 6 Deadlifts (225/155) then change weight on bar and right into 13 minute AMRAP of: 8 Calorie Row 7 Burpees 6 Push...