Dumb Mondays

CrossFit Surmount – CrossFit Gymnastics Pick an option that best suits you: A) 6 sets: 8 toes to bar + 4 bar muscle-ups B) 6 sets: 4 glide kip + 1-4 jumping bar muscle-ups C) 6 sets: 4 kip swings + 4 leg raises Metcon (Time) 3 rounds 50 double unders 24 DB hang...

Elevens

CrossFit Surmount – CrossFit Back Squat (3 @ 60%, 3 @ 70% , 4 x 3 @ 80%) Metcon (Time) 2 rounds 1km row or ski 25 Devil press @ 45/25 (pair) 1km run 25 Sit-ups 2km Bike 4 Rope climbsBased on class size, can do the row/ski/run/bike in any order Accessory Work 4...

Saturday – Balls to the Walls

CrossFit Surmount – CrossFit Metcon (AMRAP – Reps) 25 Minute AMRAP: Teams of 2 Max Effort Wall Balls (20/14) Before starting any round of wall balls, both partners must each complete: 10 Overhead Squats (scale to front squats) (95/65) 10 Toes to Bar 10...

Upside Down, Right side Up!

CrossFit Surmount – CrossFit Gymnastics Pistols, on low box 5 x 5, pause @ bottom 3 seconds Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Power cleans 155/115 HSPURX + 185/135 and strict HSPUs Accessory Work 5 rounds 10 oh situps with empty BB :...

Four AMRAPs?!?!

CrossFit Surmount – CrossFit Metcon (AMRAP – Rounds and Reps) 4 x 4 minute AMRAP: AMRAP 1: 50 double unders 10 DB deadlifts @ 50/35 AMRAP 2: 10 DB squats @ 50/35 10 burpees over DBs AMRAP 3: 10 Abmat situps 10 DB Step ups @ 50/35 (box depends on height of...

Not Hump Day, Jerk Day

CrossFit Surmount – CrossFit Weightlifting Power clean + Front Squat + Push Jerk 2+2+2 @ 60% of Push jerk 2+2+2 @ 70% 2 sets of 2+2+2 @ 80% Metcon (Time) 75 Thrusters @ 75/55 50 Burpees 75 WB 20/14 Accessory Work GHD situps 5 x max rep in 30 seconds rest 1...