WOD

Choose your weight

CrossFit Surmount - CrossFitNo prescribed weight today, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of clean and jerks in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting...

Why We Celebrate “Bright Spots”

By now if you are a member of CrossFit Surmount or have come on in, you have seen our Bright Spot Board.  This may be a bit different than what you are used to if you are a frequent visitor to CrossFit gyms.  Usually you find a "PR" Board. "Bright Spots" at CrossFit...

Tabata Something Else

CrossFit Surmount - CrossFitTabata Something Else (AMRAP - Reps)Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8...

Barbells for Boobs

CrossFit Surmount - CrossFitGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#

Lava Run

CrossFit Surmount - CrossFitMetcon (Time)800 m run 50 Overhead Squats (45/35) 800m run 50 Thrusters (45/35) 800 m run 50 Front Squats...

Tommy Mac

CrossFit Surmount - CrossFitTommy Mac (Time)For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75# 12 Burpees 12 Overhead Squats, 115# / 75# 12 Burpees 12...

Jim

CrossFit Surmount - CrossFitMetcon (Time)"Jim" 9 Rounds: 24 Pushups 8 Deadlifts (215/135)Jim Bungerz who's son was a coach at CrossFit New England, passed away 9 years ago after a six-month fight with ALS. More commonly known as Lou Gehrig’s disease, ALS is a...

Oh say

CrossFit Surmount - CrossFitOverhead Squat (3 @ 70%, 3 @ 80%, 3+ @90%)Percentages based off 90% of 1 rep maxMetcon (3 Rounds for reps)For max reps and load: 2 minutes of handstand push-ups Rest 2 minutes 2 minutes of double-unders Rest 2 minutes 2 minutes to of back...

Weighing you down

CrossFit Surmount - CrossFitWeighted Pull-ups (Work up to a pull-up, or weighted pull-up)Weighted Pushup (Weight)1 rep maximum weight; chest and thighs to floor and elbows locked out.Metcon (AMRAP - Reps)Complete as many rounds as possible in 10 minutes of: 3 burpee...

Linda

CrossFit Surmount - CrossFitLinda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

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