WOD

Friday Front Squats

CrossFit Surmount - CrossFitFront Squat (EMOM 6 minutes 3 Pause Reps @ 80%)3: Metcon (Time)2 Rounds 20 Box Jump overs 24/20" 20 C2B Pull ups Rest 2 minutes 2 rounds 20 Box Jumps 24/20" 15 Pull ups2: Metcon (Time)2 rnds 20 Box Jump overs 24/20" 10 C2B pull ups or...

Sixty 60

CrossFit Surmount - CrossFit3: Metcon (Time)60 Cal Bike/row/ski 60 Hspu 60 DB step up overs @ 50-35lbs (1) + 24/20" 60 Alternating DB hang snatch @ 50-35lbs (1) 60 Suitcase lunges @ 50-35lbs (1) 60 Burpees2: Metcon (Time)For time 50 Cal Bike/row/ski 60 Box elevated...

Chip Chip Chipper

CrossFit Surmount - CrossFitPush JerkDip hold + Push press + Jerk 5 x 2+1+1 @ 50-60% of Jerk3: Metcon (AMRAP - Rounds and Reps)Amrap 20 minutes 50 Wall balls 20/14lbs 10 Bar Muscle ups 5 Deadlift @ 275-185lbs2: Metcon (AMRAP - Rounds and Reps)Amrap 20 minutes 40...

No Bar Today, but Not Easy

CrossFit Surmount - CrossFitGymnasticsEMOM 12 Odd: 20 KB swings Even: 20 Pistols/Scaled Pistols/Air Squats or High box steps3: Metcon (AMRAP - Reps)2 times through... AMRAP 4: 30 Double unders 4/4 Clean and Jerks DB w/ 50/35 *Rest 1 minute* 2 Minute: Max Cal *Rest 30...

Hang and Row

CrossFit Surmount - CrossFitHang SnatchEMOM 10 minutes Odd: Row 15-12 cals Even 3 Hang Squat Snatch @ 65%3: Metcon (AMRAP - Rounds and Reps)Amrap 10 minutes 15 OHS 95-65lbs 15 TTB rest 3 minutes Then complete how ever many rounds you did for time3a: Metcon...

Devil’s Here

CrossFit Surmount - CrossFit3: Metcon (Time)5 rounds 40 Wall balls @20/14lbs 10 Devils press @2x50/35lbs 20 Cal Bike/Row/Run 200m2: Metcon (Time)5 rounds 30 Wall balls @20/14lbs 10 Devils press @2x35/25lbs 20 Cal Bike/Row/Run 200m1: Metcon (Time)5 rounds 30 Wall balls...

Divisional Playoff Weekend

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 30mins with a partner: Split reps as you wish 3-6-9-12... Power clean @115/75lbs 3-6-9-12... Burpee box jump @24"/20" 3-6-9-12... Cal Bike, Row, Ski

Stop, Waita Minute

CrossFit Surmount - CrossFitOverhead Squat (Heavy 2)Work up to a heavy 2 reps Pausing for 2 sec in the bottom of each rep.3: Metcon (4 Rounds for time)E2MOM for 8 minutes 15 Thrusters @95/65lbs 15 CTB2: Metcon (4 Rounds for time)E2MOM for 8 minutes 12 Thrusters @65/45...

Hold That Thought

CrossFit Surmount - CrossFitGymnastics5 sets 10 Beat swings 20sec Body tighteners 10sec L sit hold https://youtu.be/Yz0feOeHm6k3: Metcon (Time)For time 50-40-30-20-10 DB Lunges @2x50/35lbs 100-80-60-40-20 Double unders2: Metcon (Time)For time 50-40-30-20-10 DB Lunges...

Hump Day

CrossFit Surmount - CrossFitClean ComplexE2MOM for 10 minutes 3 Clean high pulls, From the low hang 1 Paused Squat clean* 1 Front squat 1 Jerk *Pause at receiving position Weight is ascending from 60-75% of jerk3: Metcon (Time)2 rounds for time 30 Deadlift...

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