WOD

Adam Brown

CrossFit Surmount - CrossFitAdamBrown (Time)Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 repsIn...

Wahoo

CrossFit Surmount - CrossFitShoulder Press (E2MOM x 4 : 10 reps)Every 2mins x 8mins 10 Strict press @RPE 7The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesAccessory WorkPost...

All This Fun in 1 Day!?!

CrossFit Surmount - CrossFit3: Metcon (3 Rounds for time)On a continuously running clock On the 0:00 1-2-3-4-5-6-7-8-9-10 DB Front Squat @2x50/35lbs Bar facing burpees On the 10:00 21-15-9 Thrusters @115/75lbs Cal on machine On the 20:00 3 rounds 20 Abmat Sit-ups 20...

Izzy

CrossFit Surmount - CrossFitSnatch+OHS Complex (5 sets, 65% of Snatch 1RM)1 Power Snatch 3 Squat Snatch 2 OH SquatIzzy (Time)5 rounds each with a partner: 4 pull-ups 14 box jumps 14 toes to barEach partner completes a whole round, before moving to the next. Each...

Strictly Hip

CrossFit Surmount - CrossFit30 HSPU for Time (Time)RX+ is strict3: Metcon (Time)4 rounds 80 Double unders 20 CTB 20 Burpees Rest 60 seconds2: Metcon (Time)4 rounds 40 Double unders 20 Pull-ups or Assisted pull-ups 20 Burpees Rest 60 seconds1: Metcon (Time)4 rounds 80...

A New Strength Cycle

CrossFit Surmount - CrossFitBack Squat (E3MOM x 5: 10 @ 40-50%)Tempo: 3 second down, 0 at bottom, explode up3: Metcon (AMRAP - Rounds and Reps)Amrap 10 10 Hang Power Clean @95/65 10 Box Jump over @24/20'' 15 Wall Ball @20/14 lbs2: Metcon (AMRAP - Rounds and...

Murph Prep-ish

CrossFit Surmount - CrossFit3: Metcon (Time)20 rounds for time 5 pull-ups 10 push-ups 15 KB swings @ 53/352: Metcon (Time)15 rounds for time 5 pull-ups 10 push-ups 15 KB swings @ 44/261: Metcon (Time)20 rounds for time 5 Ring rows / Jumping pull-ups 10 hand elevated...

Pollen Everywhere

CrossFit Surmount - CrossFit3: Metcon (AMRAP - Rounds and Reps)You go, I go; round for round Amrap 30 minutes 4 DB Step-ups over 2x50/35lbs 6 Burpee box jump over 24/20" 8 Power clean 135/95lbs*Partner 1 completes a full round, while partner 2 rests, then they switch....

Beach Season – We’re Benching Bro

CrossFit Surmount - CrossFitBench Press (4 x 10)4 x 10 @RPE 8, across Rest 60-90 sec between sets3: Metcon (3 Rounds for time)Every 5 minutes for 15 minutes 3 rounds of: 3 Bar Muscle-ups 5/5 DB snatch @70/50lbs 3 Wall walks2: Metcon (3 Rounds for time)Every 5 minutes...

Hips Don’t Lie

CrossFit Surmount - CrossFit3: Metcon (AMRAP - Reps)EMOM 24 Alternating Odd: Max Box jumps @ 30/24" Even: Run 200m Or Row 250m Score: Total box jump reps2: Metcon (AMRAP - Reps)EMOM 24 Alternating Odd: Max Box jumps @ 24/20" Even: Run 100-200m Or Row 150-250m Score:...

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