WOD

Hangin’ w/ Mr. Cooper

CrossFit Surmount - CrossFitGymnasticsEMOM 10minutes 1-2 Weighted Strict Muscle-ups @As heavy as possible Scale option 1: EMOM 10 2-4 Ring rows + 2-4 Bench dips Scale option 2: EMOM 10 2-4 CTB + 2-4 Ring dip *Assist the movements as needed Scale option 3: EMOM 10 1...

CrossFit Games Mash-up #2

CrossFit Surmount - CrossFitAnother mash-up of 2 CrossFit Games Events! EnjoyMetcon (Time)Nasty Nancy 5 rounds 500m run 15 Overhead Squats (95/65) 15 Bar facing burpeesHandstand Hold (Time)Rest 3 minutes after metcon, and 1 attempt at max handstand hold: can do free...

Awful Annie on a Rower -Games Workout Mash-up

CrossFit Surmount - CrossFitIt's CrossFit Games time! And this is a mash-up of two workouts the athletes are giving a go! Have fun!Metcon (Time)With a partner: 1000m row/run buy in then... 100-80-60-40-20 Double unders Weighted sit-ups with MB 20/14 10-8-6-4-2Cleans...

Sasquatch Friday

CrossFit Surmount - CrossFitHang Snatch (5 sets @ ascending)1 Squat Snatch 1 Hang Squat Snatch First set start @60%3: Metcon (AMRAP - Rounds and Reps)AMRAP 6minutes 12 Hang Power Clean @115/75lbs 12 Box Jump over @24"/20" 12 TTB rest 2 minutes AMRAP 5minutes 10...

OH Russia

CrossFit Surmount - CrossFitGymnasticsStrict ring muscle ups Every 2 mins for 12mins 2-4 reps RX+ Weighted Scaling Options: Beginner: Every 2 mins for 12mins 2-4 Strict assisted pull-ups / ring rows + 2-4 Floor supported ring dips / Bench dips or 4-8 Russian push-ups...

Walking on the Walls

CrossFit Surmount - CrossFitGymnasticsHS hold and walk practice and progressions or HS hold in a pike and HS compression drills https://youtu.be/mC4sBN6E_R83: Metcon (21 Rounds for time)EMOM x 21 minutes: Alternate between Min 1: 12 Cal row Min 2: 8 burpees Min 3: 4...

1/2 Way through the Month

CrossFit Surmount - CrossFitFront Squat (Heavy set of 5)20 minutes to work to a heavy 53: Metcon (Time)3 rounds for time 400m run 15 Power Clean @115/75lbs 9/9 Pistols2: Metcon (Time)3 rounds 400m run 15 Power Clean @115/75 9/9 Box elevated Pistols1: Metcon (Time)3...

Monday Night Football!

CrossFit Surmount - CrossFitPush Jerk (Work up to a heavy 5)3: Metcon (2 Rounds for time)Every 7 mins for 2 rounds (14 minutes total) 2 rounds 8 Heavy Thrusters @155-105 lbs 8 Strict pull-ups 50 Double unders2: Metcon (2 Rounds for time)Every 7 mins for 2 rounds (14...

Woah!

CrossFit Surmount - CrossFit3: Metcon (Time)For time 400m Run 21 Burpees 800m Run 42 Burpees 1,200m Run 63 Burpees 1,600m run2: Metcon (Time)For time 400m Run 21 Burpees 600m Run 42 Burpees 800m Run 63 Burpees 1,600m run1: Metcon (Time)For time 400m Run 15 Burpees...

5k at 7 am, then WOD!

CrossFit Surmount - CrossFitStarting at 7 am, join us for the Be the Light 5k, leaving from the box at 7 am5k Run (Time)Max Effort 5k RunStarting at 7 am, join us for the Be the Light 5k, leaving from the box at 7 am3: Metcon (AMRAP - Rounds and Reps)Team Version You...

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