WOD

Meredith’s Birthday

CrossFit Surmount - CrossFitUnique day today, everyone will have their own version of the EMOM. A "Goat" in CrossFit is a weakness of yours.Metcon (No Measure)"Goat" EMOM x 21 1 - Gymnastics Weakness 2 - 15 Burpees 3 - Weightlifting WeaknessGymnastics options: HSPU,...

Nolan’s Birthday

CrossFit Surmount - CrossFitBack Squat (6 x 2 @80%+)Metcon (AMRAP - Rounds and Reps)18 minute AMRAP: 18 Toes to bar 200m Run 18 Overhead Squats (115/75)Accessory Work5 sets per leg: Toe taps...

Gmynasty Tuesday

CrossFit Surmount - CrossFitMetcon (AMRAP - Reps)2 minutes: Max strict handstand push-ups Rest 3 minutes, repeatMetcon (20 Rounds for time)EMOM x 20: Odd: 60 double unders Even: 9 clapping push-ups + 5 hang power cleans @ 65-70%RX+ 20 triple unders each...

Back to it..

CrossFit Surmount - CrossFitMetcon (Weight)EMOM x 10: 1 power clean 1 squat clean 1 split jerkShoot for 70%+ of clean and jerk weight throughoutMetcon (Time)5 Rounds for time: 9 Clusters (95/65) 15 C2B Pull-ups 9 Front Squats 15 Pull ups 50 Double undersTime Cap: 25...

Cabin Fever Cures

CrossFit Surmount - CrossFitMetcon (Time)Teams of 3, for time: - 240 Air Squats (One athlete must be holding wall squat w/ 45/25# plate for reps to count) - 240 Sit-ups (One athlete must be holding hollow rock for reps to count) - 240 Push-ups (One athlete must be in...

You, then Me

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)Teams of 2 13 Minute AMRAPs x 2 13 minute AMRAP of: 8 Calorie Bike 7 Burpees 6 Deadlifts (225/155) then change weight on bar and right into 13 minute AMRAP of: 8 Calorie Row 7 Burpees 6 Push Press...

Praying for Power

CrossFit Surmount - CrossFitGymnastics5 sets per leg: 10 hip flexor pulls https://www.youtube.com/watch?v=nv5bMJWyAwI&feature=youtu.be 10 pistol squatsMetcon (Time)4 rounds for time: 200 M run 15 box jumps 5 deadlifts (315/225) Rest 30 secondsAccessory Work4 x 20 side...

Caniacs

CrossFit Surmount - CrossFitPower Snatch (EMOM x 10, 3 TNG)Some extra lifting we couldn't put in on Tuesday...enjoyMetcon (AMRAP - Reps)Team of 2 -4min max calorie row -4 min max power snatch 115/75 -3 min max calorie row -3min max thrusters 115/75 -2 min max calorie...

Storm Prep

CrossFit Surmount - CrossFitBench Press (3 x 5 @ heavy)Metcon (AMRAP - Rounds and Reps)16 Minute AMRAP: 36 DB Snatch (18 each arm) 36 V-UPS
36 HSPU 36 DB goblet squatDB weight = approx. 25-33% of bodyweight RX+ DB overhead squats instead of goblet squatsAccessory...

Taco Tues

CrossFit Surmount - CrossFitBack Squat (8 x 1 @ 80%+)Go heavy today, rest 2 minutes b/w single lifts!Metcon (Time)5 Rounds for Time: 8 push press @70-80% of 1 rep max 8 ring muscle-ups *rest 2 minutesAccessory Work5 sets 15 squat pull throughs 12 band face...

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