WOD

Just 3 Rounds

CrossFit Surmount - CrossFitBack Squat (5 x 3 % 75%)Metcon (Time)3 rounds for time: 20 TTB 20 HSPU 20 Box jumps @ 24/20Accessory Work2 rounds 30 band pull aparts 30 hip extensions

Open Week!

CrossFit Surmount - CrossFitGymnasticsAthlete choice: 10 minutes to work on handstands or 10 minutes to work on muscle-ups/pull-ups/ring dipsMetcon (AMRAP - Rounds and Reps)Amrap 14 minutes 10 Snatch @ 95/65 20 bar facing burpees 30 wallballs @ 20/14 50 double...

Cowboys and Robbers

CrossFit Surmount - CrossFitMetcon (Time)For time w/ a partner: 50 HSPU 50 DB snatch (50/35) 50 Pistols 50 DB Hang clean and jerk Run 1k together 50 DB Hang clean and jerk 50 Pistols 50 DB Snatch 50 HSPU

Get to the Boat

CrossFit Surmount - CrossFitMetcon (Time)For Time 6,000 Meter Row, Ski, or Run (Switch At-Will) or 15,000 Meter Bike *AMRAP 5 Med Ball Cleans + 5 Med Ball Push Presses + 5 Wall ball shots *Each full round in the AMRAP you subtract :15 from total time

Over the Moon

CrossFit Surmount - CrossFitOverhead Squat (3 x 5, across)Metcon (Time)12-9-6 Deadlift 315/225 Ring Muscle-up Thruster w/ 1 DB (heavy, approx. 35% bodyweight; number is total, so split reps per arm, and yes round 9 will mean 5 one arm and 4 the other)14 minute...

Valentine’s Partner Love

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)Partner up with your Valentine: Cindy with a twist: AMRAP 30 minutes 5 pull ups 10 push ups 15 air squats *every 10 rounds complete, team performs 30 KB swings (53/35); not included in scorePartner completes...

Clean and Jerk Hump Day

CrossFit Surmount - CrossFitMetcon (8 Rounds for reps)EMOM x 8: 5 toes to bar + 3 bar muscle upsMetcon (AMRAP - Rounds and Reps)Amrap 10 minutes 18 clean and jerk @135/95 18 box jump @ 24/20Accessory WorkGHD 5 x 20 Banded good mornings 3 x 30

Splits

CrossFit Surmount - CrossFitSplit Jerk (5 x 2)Metcon (AMRAP - Reps)6 rounds, 2 minutes on, 1 off (18 minutes total): - Rounds 1, 3, 5: 25 Wall balls (20/14) Max calorie row/bike/ski in remaining time - Rounds 2, 4, 6: 25/20 row/bike/ski Max wall balls in remaining...

Down Upside

CrossFit Surmount - CrossFitMetcon (Time)50 HSPU for timeRX+ strict 7 minute capMetcon (Time)For time: 21-18-15-12-9-6-3 Burpee pull ups Front squats @135/95 *30 double unders between each round25 minute capAccessory Work3 Sets: 10 Standing band angels 30 Band pull...

Hold my Protein Shake

CrossFit Surmount - CrossFitMetcon (Time)Teams of 2 For Time: 10 Rounds 10 DB or KB Snatch (alt) (50 or 53 and 35) 6 Burpees Over Dumbbell *Partner Holds Handstand* 10 Rounds 8 Slam Balls (heavy) 8 Box Jumps (24/20) *Partner Holds Wallsit,* 10 Rounds 6 Handstand Push...

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