WOD

Friday, August 12th 2022

CrossFit Surmount - CrossFitWeightliftingA: Clean and Jerk (Work up to a RPE 9/10 for the day)TC: 16 min Level 1 6 x 2MetconB: Metcon (Time)5 rounds 200m run/250m row/ 525m assault bike/500m concept 2 bike/.35 echo 15 DB Deadlifts 2@50/35lbs 6 Bar Muscle-upsTC: 15 min...

Monday, August 8th 2022

CrossFit Surmount - CrossFitWarm-up (No Measure)A. General 60sec Row 30 sec/side World's greatest stretch (15sec/side) 10 Deep squat banded Y pulls + controlled eccentric https://youtu.be/K6TVReERpFs B. Specific Bang, bang footwork drill, then: 3 sets @30-50% 3...

Thursday, August 4th 2022

CrossFit Surmount - CrossFitGymnasticsA: Metcon (AMRAP - Reps)3 sets 30 Tall kneeling straight arm lat pull down @ light band Rest 60 seconds 10 Bar Muscle-ups Rest 2 minutesTC: 14 min Score: Reps completed in BMU Level 2 30 Tall kneeling straight arm lat pull down @...

Tuesday, June 28th 2022

CrossFit Surmount - CrossFitGymnasticsA: Metcon (Time)For time 30 Ring Muscle-upsTC: 8 min Level 2 30 Sling Shot Muscle up to assisted ring dip* *1 rep is slingshot into ring dip Level 1 20 Ring Rows 20 Push Ups30 Muscle-Ups (Time)30 muscle-ups for timeTC: 8 min Level...

Wednesday, June 15th 2022

CrossFit Surmount - CrossFitGymnasticsA: Metcon (5 Rounds for reps)5 unbroken sets 4-6 Ring Muscle-ups 4-6 Ring dips Rest as needed between setsTC:10 min Score: Total reps each round Level 2 5 Unbroken sets 4-6 Sling Shot Muscle Ups 4-6 Toe Assisted Ring dips* *After...

Monday, May 30th 2022

CrossFit Surmount - CrossFitMetconA: Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June...

Monday, May 16th 2022

CrossFit Surmount - CrossFitWeightliftingA: Back Squat3 sets 3 reps @ 80% Rest 1 min 6 reps @70% Rest 1 min 12 reps @50% Rest 2 mins TC: 20mins Level 1 6 x 6 @moderate Rest 2 minsMetconMetcon (Time)5 rounds 10 Power cleans 135/95 lbs 10 Bar facing...

Tuesday, May 10th 2022

CrossFit Surmount - CrossFitMetconA: Metcon (Weight)EMOMX 20 Even Min - 3 Speed Back Squats @55% Odd Min - 10/8 Cal Bike/Ski/Row @hardScore: Weight Level 1 Odd Min- 3 Speed Back Squats @3 sec down + Light Even Min- 8/6 Cal Bike/Ski/Row @hardMetconB: Metcon...

Friday, May 6th 2022

CrossFit Surmount - CrossFitGymnasticsA1: Metcon (Distance)Strict HSPUTC: 12 min score = inches of deficit (-) or increase (+) Level 3 Deficit Level 2 Strict HSPU Level 1 Seated DB pressA2: Metcon (Weight)Weight of std DB PressMetconB: Metcon (Time)4 rounds for time...

Wednesday, May 4th 2022

CrossFit Surmount - CrossFitWeightliftingA: Paused Front Squat (1 RM, Pause 2 seconds @bottom)TC: 18 min Level 1 Build to a heavy 3 repsMetconExtra AccessoryB: Metcon (Time)3-6-9-12-15-18 Front Squats 135/95 lbs TTB 200m RunTC: 15 min Level 2 3-6-9-12-15-18 Front...

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