WOD

Saturdays are for the High Fives

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP: 20 Pull-ups 10 Burpees 20 Goblet Squats (53/35) 10 Sit-upsMetcon (Time)Immediately after the 20 minute AMRAP ends: 100 Alt. Partner Plank "Hi-Fives"* *Set-up so that both arms reach and...

Lucky 17

CrossFit Surmount - CrossFitBack Squat (E2MOM x 6, 3 reps, ascending)1: Metcon (Time)5 rounds 12 Hang Power Clean 75/55 lbs 9 Front Squat 75/55 lbs 6 Push-ups2: Metcon (Time)5 rounds 12 Hang Power Clean 115/75 lbs 9 Front Squat 115/75 lbs 6 HSPU3: Metcon (Time)5...

BOR-ing

CrossFit Surmount - CrossFitBent Over Row (6 x 6)Find a challenging weight for 6, stick with that across all 6 sets1: Metcon (AMRAP - Reps)EMOM 21 minutes Min 1: Max cal bike/ski/row in 50 seconds Min 2: 20 Box step ups - no weight Min 3: RestScore is reps of calories...

Walking On The Walls

CrossFit Surmount - CrossFitGymnasticsEvery 90 seconds x 5 2-5 Wall climbs Pick a challenging number that gives you about :30 rest each round Option B: Peg board ascends - 1-2 each interval1: Metcon (Time)3 rounds 8 Power Snatch @ 60% 150 Single Unders2: Metcon...

Sumo-style

CrossFit Surmount - CrossFitSumo Deadlift (Heavy 3)Every rep starts from a dead stop, return the bar to the ground slowly and under control.1: Metcon (Time)2 rounds 500m Row/Ski/Bike 1250/Run 400 60 Air Squats 20 KBS @ 35/182: Metcon (Time)2 rounds 500m Row/Ski/Bike...

Fran

CrossFit Surmount - CrossFitPush Jerk (5 x 3)5 x 3 @ascending, 70%+ 2 seconds pause at the bottom of the dipFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

Regatta

CrossFit Surmount - CrossFitMetcon (Time)With a partner: Row 2k/Bike 5k/Run 2k as a team then perform, you go I go 20 rounds 15 Wall Balls 20/14 lbs 10 Ring dips Row 2k/Bike 5k/Run 2k as a team

2 Part Saturday

CrossFit Surmount - CrossFitA: Metcon (Weight)0:00 to 20:00 Build to a heavy set of this complex unbroken: 6 Deadlifts 4 Hang Power Cleans 2 Shoulder to OverheadB: Metcon (AMRAP - Rounds and Reps)20:00-35:00 AMRAP 20 Handstand Push Ups 20 Kettlebell Swings (53/35) 20...

Hangin’ on Friday

CrossFit Surmount - CrossFitHang Snatch (3, 3, 2, 2, 1)3 @ 70% 3 @ 75% 2 x 2 @ 80% 2 x 1 @ 85%Hang Power Snatch1: Metcon (Time)Amrap 12 Minutes: 10 Power Snatch @ Empty bar 25 Burpees over bar, lateral step over 10 ring rows + 10 ring/regular push...

Run Outside

CrossFit Surmount - CrossFit1: Metcon (Time)For Time - Row 1000m row (or run 800) 3 roumnds 7 HPC @ 7/10 in effort 12 Front Squats @ same as HPC - Row 1000m (or run 800) 3 rounds 12 BJ @ 30/24’’ 7 S2O @ same BB or reduce weight if necessary2: Metcon (Time)For Time -...

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