WOD

Recovery Squats???

CrossFit Surmount - CrossFitMetcon (6 Rounds for time)E4MOM x 6 500m Rowing/1000m bike/500m ski/400m run 70 double unders *recovery air squats with remaining time* As for the recovery air squats, choose a pace so your heart rate can considerably decrease after 30...

Marianne

CrossFit Surmount - CrossFitClean Grip Deadlift (3 x 3 @ 65%)Marianne (AMRAP - Rounds and Reps)24 Minute AMRAP 4 clean and jerks @ 185/125 20 pull ups 16 Wallballs @ 20/14Marianne is a young woman, from Quebec that took her own life on April 24th, 2016. Her...

Perfection

CrossFit Surmount - CrossFitMetcon (Time)5 rounds for time 6 power snatch 115/75 8 OHS 10 bar facing burpeesGymnasticsEMOM 8 minutes 10-15 perfect straight leg and arm TTBAccessory Work5 sets/arm 8 deficit suitcase deadifts 100' farmer's carry (1 arm)

Slow Burn

CrossFit Surmount - CrossFitBack Squat (5 x 3 tempo)3 second descent, 3 second pause, 1 second ascentMetcon (AMRAP - Rounds and Reps)AMRAP 14 minutes 50' front rack DB lunges, 1 @ 50/35 12 DB hang power cleans/arm 12 Feet elevated ring rowsRaise feet to create a...

Happy Easter

CrossFit Surmount - CrossFitNo Classes today, but Open Gym 2-4 pm. Open Gym WOD: Elizabeth.Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips

5 on, 2 off

CrossFit Surmount - CrossFitMetcon (AMRAP - Reps)With a partner: 5:00 On/ 2:00 Rest - Bike Calories - Shuttle Run (100' down, 100' back out back on sidewalk) - Toes to Bar - Rope Climbs - Burpee Box Jumps (24/20)Switch as needed

Good Friday to Squat

CrossFit Surmount - CrossFitBack Squat (5 x 10 @ 55-60%)Rest 60-90 seconds b/w setsMetcon (AMRAP - Reps)5 rounds for calories + reps: 1 partner rows 2 minutes max effort, while the other completes as many rounds as possible of: 5 strict HSPU 5 hang power cleans @...

Partner Party

CrossFit Surmount - CrossFitMetcon (AMRAP - Reps)Team workout 2 rounds Amrap 3 minutes Step ups @1 DB 50/35 (24/20’’) Amrap 3 minutes burpees Amrap 3 minutes TTB Amrap 3 minutes box jumps (24/20) Armap 3 minutes DB snatch @ 50/35 Rest 30 seconds between each amrapTeam...

Need You On That Wall

CrossFit Surmount - CrossFitGymnasticsTempo descent HSPU, pause in bottom, kip up 6 x 3Metcon (Time)27-21-15-12-9 deadlifts @ 155/105 wallball @ 20/14Accessory Work4 sets 45-60 seconds Hollow body hold on GHD 45-60 seconds Extension hold on GHD rest 60 seconds

2 Splits

CrossFit Surmount - CrossFitClean and Jerk5 sets, accross @ 60-65% 4 power cleans 2 split jerksMetcon (3 Rounds for time)E4MOM x 3 400m run/500m rowing/800m bike 12 Pull ups 21 KBS @ 53/35Accessory WorkIf you only do 1 accessory piece this week, do this one: 4...

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