WOD

WOD for Inclusion

CrossFit Surmount - CrossFit1968 (Time)With a partner: 1968 M row, and... 10 rounds of: 10 Box Jump Overs (24/20) 10 Wall Balls (20/14) 10 Russian KB Swings (53/35)Both partners working at the same time, rotate as you...

20/20

CrossFit Surmount - CrossFitBack Squat (2 x 20)Metcon (Time)21-15-9 Hang power cleans 155/105 400m runAccessory Work4 sets 12 body saws 12 straight leg reverse plank bridge...

Howdy Partner

CrossFit Surmount - CrossFitMetcon (Time)Team workout 100 DB snatch 50/35 100 KBS 53/35 100 Cal row 100 Box jumps 24/20 100 WB 20/14Accessory Work5 sets 12 bent over band lat pull down, hold 3 seconds (1 or 2 bands with a PVC) https://youtu.be/DPN-OjasYJU In the...

What Day is It?

CrossFit Surmount - CrossFitShoulder Press (6 x 3)Work up to a heavy last setMetcon (Time)3 rounds for time: 800m run 18 HSPU 20 DB hang power cleans (switch at 10) @ 50/35Accessory Work30 Turkish...

Tacos

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)11 minute AMRAP: 22 pull ups 11 deadlift (225/155) 22 burpeesMetcon (Weight)3 Hang Power Cleans 2 Power CleansWork to a heavy max of the complex over 15 minutesConditioningEach for time, rest as needed...

Monday Monday

CrossFit Surmount - CrossFitMetcon (No Measure)EMOM x 8: Odd: 8 strict pull-ups Even: 20 push-upsMetcon (AMRAP - Reps)5 rounds, 40 seconds at each station, rest 20 seconds between each: - Rowing/ Biking for calories - Wall balls (20/14) - Double unders - Split squats...

Squattin’ Sunday

CrossFit Surmount - CrossFitFront Squat (4 x 2)4 x 2, work up to a heavy set of 2 for the dayMetcon (Time)4 rounds for time 12 deadlifts @ 225/155 3 rope climbs 12 TTB 24 box jumps (24/20)Accessory Work3 sets 15 side bridges/side...

Partner vs. Partner

CrossFit Surmount - CrossFitoday’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 partner...

Friday the 13th! EEK!

CrossFit Surmount - CrossFitMetcon (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 roundsMetcon (10 Rounds for weight)Every 2 minute for 20 minutes: 10 hang power snatch 8 overhead...

Endurance Thursday!

CrossFit Surmount - CrossFitMetcon (Time)2 rounds For Time: Run 800m 50 Wall Balls (20/14) Run 800m 50 DB hang power clean @ 50/35sConditioning10 Rounds: 45 seconds easy 15 seconds all out On machine of your...

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