WOD

Tire Flippin’

CrossFit Surmount - CrossFitMetcon (Time)Teams of 3: Lift 20,000 Pounds shoulder to overhead. and Box Jump 3,600" Time Cap: 30 Minutes2 athletes can work at the the same - one on barbell, one on box. Divide up weight/jump height however you see fit. Lots of light...

Lucky 17s

CrossFit Surmount - CrossFitMetcon (Time)With a partner: Cash in: 50 deadlifts @ 225/155 Then: 4 rounds of 1/2 "Jackie"* Buy out: 50 power clean @ 135/951/2 Jackie 500m row 25 Thrusters 15 Pull-ups Partners switch as needed

On Fridays We Squat

CrossFit Surmount - CrossFitMetcon (Weight)5 sets 6 bent over rows/arm 6 db bench press/armThese are all unilateral movements, meaning even in the bench press, one arm at a timeMetcon (Time)For time 3 rounds 10 Overhead squat 95/65 10 Burpees over bar - Rest 3 minutes...

The Finale!

CrossFit Surmount - CrossFitThis is the final event in this year's Games. Should be fun, and I'm guessing humbling too. It has 2 benchmark WODs within it, and really a third as the 30 muscle-ups is often a benchmark just without a name. Lots of ways to scale, have fun...

It’s only 1.6K, not 1 mile 😉

CrossFit Surmount - CrossFitMetcon (Time)For time 1600m Run 50 DB snatch* @50/35 50 Single DB thrusters* 1600m run *Switch arms every 5Accessory WorkBanded Single Leg Hip Thrust https://www.youtube.com/watch?v=UVWPZGMARFE&feature=youtu.be 5 sets @ moderate band, 10...

Tuesday the 13th

CrossFit Surmount - CrossFitMetcon (Time)Ring dips 30-20-10 rest 2 minutes between setsMetcon (5 Rounds for time)30 double unders 15 TTB 30 double unders 10 HSPU

Open Starts in 2 Months! Let’s GO!

CrossFit Surmount - CrossFitOverhead Squat (5 x 3 ascending)Metcon (Time)4 rounds 20/16 cal Bike or Row or 200m run 20 alternating Front rack lunges @95/65 20 Burpees over bar, lateralTime Cap: 22 minutesAccessory Work4 sets/arm 100' DB OH carry 12 bottom up KB press...

Ruck

CrossFit Surmount - CrossFitMetcon (Time)With a partner: 3 mile ruck. 1st mile - carry a 15 pound plate 2nd mile - carry a 25 pound plate 3rd mile - carry a 45 pound plate1 plate per team per mile, switch who carries it as needed.

Row and Snatch

CrossFit Surmount - CrossFitMetcon (Time)With a partner: 800m Row /Run/Bike 20 squat snatch @ 115/75 800m Row/Run/Bike 16 squat snatch 800m row/run/bike 14 squat snatch 800m row/run/bike 12 squat snatch 800m Row /run/bike 10 squat snatch 800m row /run/bike 8 squat...

Complexion Issues

CrossFit Surmount - CrossFitHang Clean (5 x 2-2-2)5 sets: 2 high hang squat clean (power position) 2 hang squat clean (above knees) 2 low hang squat cleans (just below knees)Metcon (Time)3 rounds 10 Shoulder to overhead @115/75 10 Bar facing burpees rest 3 minutes 3...

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