WOD

Dumb Mondays

CrossFit Surmount - CrossFitGymnasticsPick an option that best suits you: A) 6 sets: 8 toes to bar + 4 bar muscle-ups B) 6 sets: 4 glide kip + 1-4 jumping bar muscle-ups C) 6 sets: 4 kip swings + 4 leg raisesMetcon (Time)3 rounds 50 double unders 24 DB hang power...

Elevens

CrossFit Surmount - CrossFitBack Squat (3 @ 60%, 3 @ 70% , 4 x 3 @ 80%)Metcon (Time)2 rounds 1km row or ski 25 Devil press @ 45/25 (pair) 1km run 25 Sit-ups 2km Bike 4 Rope climbsBased on class size, can do the row/ski/run/bike in any orderAccessory Work4 sets 25'...

Saturday – Balls to the Walls

CrossFit Surmount - CrossFitMetcon (AMRAP - Reps)25 Minute AMRAP: Teams of 2 Max Effort Wall Balls (20/14) Before starting any round of wall balls, both partners must each complete: 10 Overhead Squats (scale to front squats) (95/65) 10 Toes to Bar 10 Kettlebell Swings...

Upside Down, Right side Up!

CrossFit Surmount - CrossFitGymnasticsPistols, on low box 5 x 5, pause @ bottom 3 secondsMetcon (Time)10-9-8-7-6-5-4-3-2-1 Power cleans 155/115 HSPURX + 185/135 and strict HSPUsAccessory Work5 rounds 10 oh situps with empty BB : https://youtu.be/sao0TyMIhjE 10 side...

Four AMRAPs?!?!

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)4 x 4 minute AMRAP: AMRAP 1: 50 double unders 10 DB deadlifts @ 50/35 AMRAP 2: 10 DB squats @ 50/35 10 burpees over DBs AMRAP 3: 10 Abmat situps 10 DB Step ups @ 50/35 (box depends on height of person) AMRAP...

Not Hump Day, Jerk Day

CrossFit Surmount - CrossFitWeightliftingPower clean + Front Squat + Push Jerk 2+2+2 @ 60% of Push jerk 2+2+2 @ 70% 2 sets of 2+2+2 @ 80%Metcon (Time)75 Thrusters @ 75/55 50 Burpees 75 WB 20/14Accessory WorkGHD situps 5 x max rep in 30 seconds rest 1 minute between...

Rings and Things

CrossFit Surmount - CrossFitMetcon (Time)21-15-9 Deadlift @ 225/155 Pull-upsRX+ Chest to BarGymnasticsRing Muscle-ups: 5 rounds - 1-3 swings, then 2-6 muscle-ups then.... 3 attempts at max handstand walk (scale to handstand walk around box with feet on box)Accessory...

November is Movember

CrossFit Surmount - CrossFitSnatch (4 @ 60%, 4 @ 70%, 4 x 4 @ 80%)Metcon (5 Rounds for time)Every 3 Minutes for 5 rounds: 20 Kettlebell swings (53/35) 15 box jumps (24/20) 10- 1 arm OH walking lunge (5 each arm at 55/40 DB)Accessory Work5 sets: 8 bent over rows 12...

Sunny Day

CrossFit Surmount - CrossFitFront Squat (3 @ 60% 3 @ 70% 3 x 3 @ 80%)Metcon (Time)3 rounds 400m run 20 DB step ups 50/35 @ height of just below 90 degrees in the leg. 200m run 15 KBS 53/35Accessory Work4 sets 12 bent over row 8 behind the neck snatch grip push...

5 on, 3 off

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds)In Teams of 3 4 Rounds of 5:00 On/3:00 Rest Partner 1: 10 Thrusters (95/65) Partner 2: 10 Burpee Box Jump Overs Partner 3: 10 Calories on Rower*Switch is based on when last teammate completes all 10 reps. Round only...

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