Squattin’ Sunday

CrossFit Surmount – CrossFit Front Squat (4 x 2) 4 x 2, work up to a heavy set of 2 for the day Metcon (Time) 4 rounds for time 12 deadlifts @ 225/155 3 rope climbs 12 TTB 24 box jumps (24/20) Accessory Work 3 sets 15 side bridges/side...

Partner vs. Partner

CrossFit Surmount – CrossFit oday’s Partner WOD is a face-off! You and a partner will be going head to head and your final score will be the net of how many more reps one partner did over the other. Each working round will be 2:00, after the 2:00 is up each...

Friday the 13th! EEK!

CrossFit Surmount – CrossFit Metcon (No Measure) 7 rounds for quality: 3-5 wide grip strict pull ups 3-5 reg grip strict pull ups 3-5 strict chin ups Rest as needed between rounds Metcon (10 Rounds for weight) Every 2 minute for 20 minutes: 10 hang power snatch...

Endurance Thursday!

CrossFit Surmount – CrossFit Metcon (Time) 2 rounds For Time: Run 800m 50 Wall Balls (20/14) Run 800m 50 DB hang power clean @ 50/35s Conditioning 10 Rounds: 45 seconds easy 15 seconds all out On machine of your...

Jerk Hump Day

CrossFit Surmount – CrossFit Push Jerk (3 x 8) Metcon (Time) 27-21-15-9 Russian KB Swings (53/35) Thrusters (95/65) Accessory Work 3 rounds 20 V-ups 30 hollow body rocks 20 Bird dogs (10 each...

Two For Tuesday

CrossFit Surmount – CrossFit Back Squat (2 x 15) Lots of reps here, warm up well, then go for 2 sets of 15 as heavy as possible. Metcon (Time) 3 rounds, each for time Run 800 m 25 burpees 25 pull ups *Rest 2 minutes between setsRX+ Chest 2 bar pull-ups Accessory...