WOD

Leap Year

CrossFit Surmount - CrossFitMetcon (No Measure)Extended Warm-up: E2MOM x 5 12 Slam Balls 50/30 lbs 12-20 V-ups1: Metcon (Time)With a partner: Round 1 30 Power Snatch @ 75/55 200 Single unders *Rest 90 seconds Round 2 30 Clean and jerks @ 75/55 200 Single unders *Rest...

Technically it’s Snatch Day

CrossFit Surmount - CrossFitSnatch (5 x 1 of complex)Snatch, technical With 50-60 % of your 1RM 5 sets 1 Muscle Snatch 1 Heaving Snatch Balance 1 Squat Snatch1: Metcon (Time)5 rounds 15 Cal Row 25 Med Ball hugging squat Right into 2 rounds 20 Ring rows 50’ Walking...

Put it all Together!

CrossFit Surmount - CrossFitFun little day today combining the weightlifting right into the metcon, with a competition like time domain!Deadlift (Heavy set of 3)10 minutes to establish a heavy set of 3. Then rest 5 minutes and reduce the load by 30% to start the...

L Sitting

CrossFit Surmount - CrossFitGymnasticsL-sit rope pull ups 5 x 4 (2 right arm on top and 2 left arm on top) Scale options: Strict pull-ups or banded pull-ups1: Metcon (AMRAP - Rounds and Reps)AMRAP 15 minutes Buy in: 50 Incline Push-ups (hands elevated on box or bench)...

Cold Front

CrossFit Surmount - CrossFitFront Squat (6 x 4 @ 80%)1: Metcon (Time)4 rounds 20 Sit ups or Hanging Knee Raises 30/20 Cal Run-Row-Ski-Bike* 20 DB reverse lunges @ 25/15 lbs *If you run outside, run 400m2: Metcon (Time)4 rounds 30 TTB OR swinging leg raises 30 Cal...

Push & Pull

CrossFit Surmount - CrossFitPush Press (4 @ 80%, E3MOM x 12)After Push Press... 6-10 reps of a pulling movement: - Pull-ups - CTB - Bar Muscle-ups - Ring Muscle-ups - Ring Rows - Ring Pull-up1: Metcon (2 Rounds for time)At 0:00 18-15-9 Hang Clean and Jerk @ 65/45...

Round and Round

CrossFit Surmount - CrossFit1: Metcon (Time)15 rounds 5 Ring Rows 10 incline Push ups: https://youtu.be/5i3OlCPRBjA?t=32 15 air squats 3 Power Snatches 65/45 Rest 30 seconds2: Metcon (Time)15 rounds 5 pull ups 10 Push-ups 15 air squats 3 Power Snatches 115/75 Rest 30...

Upside Down, Right side Up

CrossFit Surmount - CrossFit1: Metcon (Time)4 rounds for time In teams of 2, athletes split the work as they please 40 DB strict press (heavy) 80 Lunges 100' Overhead DB Carry Every 2 minutes, stop and perform 5 synchro burpees2: Metcon (Time)4 rounds for time In...

Black Jack

CrossFit Surmount - CrossFitGymnastics6 sets 10 seconds Banded push-up Hold 10 Kipping Ring dips Rest 60 seconds Scale option A: 10 seconds Support hold on rings or boxes 10 Ring push ups Scale option B: 10 seconds Banded push-up Hold 10 Feet supported Ring dips1:...

20/20/20

CrossFit Surmount - CrossFitMetcon (Time)Gymnastics, for time: Neutral grip chin up, strict Rings or neutral bars Get to 50 in the least amount of sets possibleTime Cap: 10 minutes1: Metcon (AMRAP - Rounds and Reps)Amrap 18 minutes 10 Push ups, band assisted 14 Box...

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