WOD

Team(nates)

CrossFit Surmount - CrossFitMetcon (Time)Teams of 2: Regional Nate meets double Karen - Partner 1 does 1 round of "Nate" while partner 2 does wall balls (20/14) Workout ends when the team reaches 300 wall ballsRound of Nate: 2 ring muscle ups, 4 handstand push-ups, 8...

12 to 12

CrossFit Surmount - CrossFitDeadlift (5 x 6 across)Should feel like a 7 out of 10. Stay same weight across all setsMetcon (5 Rounds for time)E2MOM x 5 rounds: Row 15/12 calories 6 Thrusters (135/95)Pick a heavy thruster weight, but one ideally you can do all 6...

Metcon First, Strength After

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)20 minute AMRAP: 10 Burpees 15 Hang power cleans @ 135/95 10 burpees 15 TTBShoulder Press (3 x 5 @ 70%)Accessory Work4 sets 10 body rows 20 Band rows,...

Open Prep, Week 1

CrossFit Surmount - CrossFitGymnasticsChoose one of the options below: A, B, or CA: Metcon (5 Rounds for time)Every 2 Minutes on the Minute: 10 pull ups 6 C2B 4 BMUB: Metcon (5 Rounds for time)Every 2 minutes on the minute: 6-10 pull ups 4-6 C2B 1-2 BMU OR hips to...

Los Muertes

CrossFit Surmount - CrossFitMetcon (Time)For Time 100 double unders 35Hang power clean 135/95 100 double unders 35 front squats 115/75 100 double unders 35 push press 95/65Bulgarian Split Squat (4 x 6 per leg)Back rack...

It’s Saturday!

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)Teams of 2 30 Minute AMRAP 100 Double Unders 80 Partner Wall Balls (both squat every rep) 60 Dumbbell Snatch (50/35) 40 Lateral Burpee Over Dumbbell 20 Calorie Row or Bike...

Back Squat Day!

CrossFit Surmount - CrossFitBack Squat (1 rep max! )Metcon (AMRAP - Rounds and Reps)3 x 3 minute AMRAPs, rest 3 minutes between rounds: 10/8 cal row 5 Power Snatch (135/95) 5 Overhead squatsPick a weight you can ideally do the weighlifting portion unbroken.Accessory...

EMOM DT Style

CrossFit Surmount - CrossFitMetcon (Weight)20 minute EMOM: 1) 3+3+3 Deadlift Hang power clean Front Squat 2) 15/12 cal row/skiAdd weight each roundAccessory Work4 x 30-60 seconds of reverse...

CJ Day!

CrossFit Surmount - CrossFitClean and Jerk (1 rep max! Get it! )Metcon (Time)5 rounds for time: 10 HSPU 10 Toes to bar 10 Wall Balls (20/14)Accessory Work4 sets: 10 leg raises (weighted if you want with a med ball) 10 hip...

Hands in the Air, and Floor

CrossFit Surmount - CrossFitGymnasticsHandstand Walks A) 5 x 50' in sets of 25' or 10'; rest 2 minutes between sets or B) 5 x 10-14 shoulder taps - either in handstand or with feet on box, hips highMetcon (Time)For time: 30-20-10 KB Swings (53/35) Burpee box jumps...

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