WOD

May 13

CrossFit Surmount - CrossFitMetcon3: Metcon (Time)3 rounds 3,000m Bike or 1,200m Row/Ski 30 DB Box step up overs @1x50/35lbs Every 3 mins complete: 3-5 Wall walks *Should never exceed 45sec for the wall walks Score: Time Time Cap: 35mins2: Metcon (Time)3 rounds 3,000m...

Sat June 12 2021

CrossFit Surmount - CrossFitMetconFor Time with a PartnerDUDLEY (Time)150 calorie Row 300 Russian Kettlebell Swings (53/35lbs) (Rx+ 70/44) 100 calorie Row 200 Wall Ball Shots (20/14lbs) (Rx+ 25/18) 50 calorie Row 100 Burpees

Hey Friday!!

CrossFit Surmount - CrossFitWeightliftingLev 3: Push Jerk (EMOM x 16 min)Odd: 3 Jerks @80% Even: 6 Jumping Push-upsLev 2: Push Jerk (EMOM x 16 min)Odd: 3 Jerks @80% Even: 6 kneeling, jumping Push-ups *Should not be difficultLev 1: Push Jerk (EMOM x 16 min)Odd:...

Climbers Friday June 11 2021

CrossFit Surmount - Crossfit ClimbersSkill BuildingStrict Press Push Press Push JerkMetcon(AMRAP) As Many Rounds As PossibleMetcon (AMRAP - Rounds and Reps)8 min AMRAP 5 Dumb Bell Push Press 7 Dumb Bell Front Squat 20 single unders (jump rope)

Lift, swing, jump

CrossFit Surmount - CrossFitWeightlifting3/2: Deadlift (3 x 5@75-80%)Score heaviest set Time cap: 12 mins1: Deadlift (3 x 5@moderate + tempo (4 sec down))Time cap: 12 minsMetcon3: Metcon (AMRAP - Rounds and Reps)20 min AMRAP KB swings @32/24Kg Box jumps @30/24"...

Wed June 9 2021

CrossFit Surmount - CrossFitWeightlifting3/2: Back Squat (Every 2 mins x 4 rounds )4 Back Squats @80% right into 10 Jumping Back Squats @45/35lbs plate or bar or something heavy1: Back Squat (Every 2 mins x 4 rounds )4 Back Squats @moderate w/3sec descent right...

6-7-21 Baseline WOD

CrossFit Surmount - Crossfit ClimbersMetconOn Ramp Baseline (Time)500M Row 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups

Tues June 8 2021

CrossFit Surmount - CrossFitGymnastics3: Bar Muscle-Up Skill Building (5 sets - Rest 90 sec in between)3-6 Lat to fly on a box Right into 3-6 Bar Muscle-ups2: Metcon (No Measure)3-6 Scap pull + box hollow body No rest 3-6 CTB https://youtu.be/iu7CjzonbZE1: Metcon (No...

CFS Update – Week of June 7 2021

Follow us on Instagram @crossfit_surmount And please request to join the CFS Members group on Facebook if you are not in the group yet. It’s where most of our information is shared! Lost & Found is being donated!! You might think nothing there on the shelf is...

I like my shoulders fried

CrossFit Surmount - CrossFitHappy birthday Coach Tom!!!Weightlifting3/2: Power Snatch3 Power Snatch @moderate *No Touch and Go EMOM x 3 mins Rest 2 mins and repeat1: Power Snatch3 Power Snatch @moderate *No Touch and Go EMOM x 3 mins Rest 2 mins and repeatMetcon3:...

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