WOD

Candlestick Fun and a lotta Tabata

CrossFit Surmount - CrossFitMetcon (No Measure)Candle Sticks For 10 mins: Practice The Candlestick progression Progression: Hollow body rocks + Cossack squats Elevated candle stick Candlestick (both feet) Candlestick to pistol3: Metcon (Time)Using a tabata interval,...

Ascending OH Squats

CrossFit Surmount - CrossFitOverhead Squat3 min to complete 3 reps at ascending weight. Score=heaviest set of 3. **REST 2 MIN**Overhead Squat3 min to complete 2 reps at ascending weight. Score=heaviest set of 2. **REST 2 MIN**Overhead Squat3 min to complete 1 rep at...

A LITTLE Intensity for Sunday Morning

CrossFit Surmount - CrossFit3: Metcon (Time)3 rounds 40 KB swings @70/53lbs 200 Double unders 40 DB Thrusters @2x50/35lbs 100 Air squats 40 DB Push press @2x50/35lbs2: Metcon (Time)3 rounds 40 KB swings @53/35lbs 100 Double unders 40 DB Thrusters @2x35/25lbs 50-100...

Low Intensity High Volume Throw Down

CrossFit Surmount - CrossFit3: Metcon (Time)Partner Workout: 300 Cal Bike/Ski/Row 200 Hang clean 135/95lbs 100 Ring muscle ups Partition reps in any way. One person working at a time.2: Metcon (Time)Partner Workout: 120-150 Cal Bike/Ski/Row 100 Hang clean @95/65lbs...

Stuff is Getting Heavy

CrossFit Surmount - CrossFit3/2: Metcon (Weight)Back Squat 15 reps @80% Score: Weight used TC: 10mins1: Back Squat@moderate :30 rest3: Metcon (Time)5 rounds for time 16 DB Front Rack Lunges @2x50/35lbs 12 Box jump overs @24/20" 4 Devils press @2x50/35lbs 17 min....

2020 CF Games: Pyramid Double Helen

CrossFit Surmount - CrossFit3/2: Metcon (Time)1,200 meter Run 63 Kettlebell Swings @53/35lbs 36 Pull-Ups 800 meters Run 42 Kettlebell Swings @53/35lbs 24 Pull-Ups 400 meters Run 21 Kettlebell swings @53/35lbs 12 Pull-ups TC: 30mins1: Metcon (Time)800 meter Run 63...

Only 20 Reps, But Don’t Rush ’em!!

CrossFit Surmount - CrossFit3/2A: Metcon (Time)Deadlift 20 reps @75% Score: Time TC: 10mins3/2B: Metcon (Weight)Deadlift 20 reps @75% Score: Weight TC: 10mins1: Deadlift*Learning to move well TNG, carrying over tension from rep to rep, and locking out the top...

Hey, Girl!!

CrossFit Surmount - CrossFitAnnie (Time)50-40-30-20-10 Double-unders Sit-upsScaling Options: 25-20-15-10-5 reps Double unders 50-40-30-20-10 reps Sit-ups OR 50-40-30-20-10 reps Single unders 25-20-15-10-5 reps Sit-upsAccessory Work3 sets for quality: 8/8 Tall kneeling...

As Fast As Possible BUT ALL PERFECT Reps, please!!

CrossFit Surmount - CrossFit3/2A: Metcon (Time)Back Squats 20 reps @75% Score: Time TC: 10mins3/2B: Metcon (Weight)Back Squats 20 reps @75% Score: Weight TC: 10mins1: Back Squat4 x 5 Squats @moderate 1min rest *Learning to move well through full range of...

Need. SOX.

CrossFit Surmount - CrossFit3: Metcon (AMRAP - Reps)E2MOMX6 200m Run Max rope climbs Score: Total rope climb reps2: Metcon (AMRAP - Reps)E2MOMX6 200m Run Max strict chin-ups Score: Total rope climb reps1: Metcon (AMRAP - Reps)E2MOMX6 100m Run Max rope climbs from...

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