May 13

CrossFit Surmount – CrossFitMetcon3: Metcon (Time)3 rounds 3,000m Bike or 1,200m Row/Ski 30 DB Box step up overs @1×50/35lbs Every 3 mins complete: 3-5 Wall walks *Should never exceed 45sec for the wall walks Score: Time Time Cap: 35mins2: Metcon (Time)3...

Sat June 12 2021

CrossFit Surmount – CrossFitMetconFor Time with a PartnerDUDLEY (Time)150 calorie Row 300 Russian Kettlebell Swings (53/35lbs) (Rx+ 70/44) 100 calorie Row 200 Wall Ball Shots (20/14lbs) (Rx+ 25/18) 50 calorie Row 100 Burpees

Hey Friday!!

CrossFit Surmount – CrossFitWeightliftingLev 3: Push Jerk (EMOM x 16 min)Odd: 3 Jerks @80% Even: 6 Jumping Push-upsLev 2: Push Jerk (EMOM x 16 min)Odd: 3 Jerks @80% Even: 6 kneeling, jumping Push-ups *Should not be difficultLev 1: Push Jerk (EMOM x 16...

Climbers Friday June 11 2021

CrossFit Surmount – Crossfit ClimbersSkill BuildingStrict Press Push Press Push JerkMetcon(AMRAP) As Many Rounds As PossibleMetcon (AMRAP – Rounds and Reps)8 min AMRAP 5 Dumb Bell Push Press 7 Dumb Bell Front Squat 20 single unders (jump...

Lift, swing, jump

CrossFit Surmount – CrossFitWeightlifting3/2: Deadlift (3 x 5@75-80%)Score heaviest set Time cap: 12 mins1: Deadlift (3 x 5@moderate + tempo (4 sec down))Time cap: 12 minsMetcon3: Metcon (AMRAP – Rounds and Reps)20 min AMRAP KB swings @32/24Kg Box...

Wed June 9 2021

CrossFit Surmount – CrossFitWeightlifting3/2: Back Squat (Every 2 mins x 4 rounds )4 Back Squats @80% right into 10 Jumping Back Squats @45/35lbs plate or bar or something heavy1: Back Squat (Every 2 mins x 4 rounds )4 Back Squats @moderate w/3sec descent...