WOD

Friday, Come on In!

CrossFit Surmount - CrossFitMetcon (Time)5 rounds: 9 renegade DB row/side @50/35 6 Hang squat clean 155/105 1 minute plankAt home: 5 rounds: 9 bent over row per arm 6 odd object squat clean 1 minute plankH: Metcon (AMRAP - Reps)2 ROUNDS TABATA DB squat cleans rest 1...

Back the Packs

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)10 Minute AMRAP: 10 Devils Press or Burpees 14 DB Thrusters or Squats 18 Box jump overs, step overs, or jump over object 36 mountain climbers *REST 5 MINUTES* 10 Minute AMRAP 5 Devils Press or Burpees 7 DB...

Don’t Rain On Our Parade

CrossFit Surmount - CrossFitMetcon (5 Rounds for time)E(4)MOM x 5 25 TTB / Med Ball Weighted V-ups 40 DB Thrusters @ Light* 60 Double unders *If athletes do not have access to two light DB’s, one kb is fine, holding onto each head of the DB.At home options: E(4)MOM x...

We Outside!

CrossFit Surmount - CrossFitBack Squat (1 x 4 @62% 1 x 4 @72% 2 x 4 @80% 2 x 4 @ 82%)*If athletes do not have the loading to perform these %, we have the following option to compensate for the lack of load and still target eccentric strength and...

Murph

CrossFit Surmount - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th,...

Day Before Tomorrow

CrossFit Surmount - CrossFitTommorrow is Murph! Use today as active recovery if you plan to complete that workout tomorrow. At least get out and walk/jog a bit if not working out.Metcon (26 Rounds for time)EMOM x 26 minutes Odd minutes: 10 plank ankle taps 10 V-ups...

Ohhh It’s Saturday Night

CrossFit Surmount - CrossFitMetcon (Time)Partner Workout: You go, I go... 10 Rounds 100m run or 15/12 cal 10 Hang power snatch @ 95/65 8 Burpees facing the barAt home: 10 rounds 100m run 10 Odd object ground to overhead 8 BurpeesH: Metcon (AMRAP - Reps)4 roeunds 1...

Long Weekend

CrossFit Surmount - CrossFitBench Press (15-12-9 Heavy as possible)At home: floor pressDumbbell Bench Press (15-12-9 Heavy as possible)At home, floor plress odd objectMetcon (Time)22-16-10 Pistols Hang Power Cleans 115/75 *Rest 2 minutes * 18-12-8 Pistols Hang Power...

Last Hero WOD before Murph!

CrossFit Surmount - CrossFitLesley (AMRAP - Rounds and Reps)AMRAP in 35 minutes 24 Jumping Lunges 24 Hollow Rocks 24 Air Squats 24 AbMat Sit-Ups 24 Burpees

20 – 20 – 20

CrossFit Surmount - CrossFitFront Squat (1 x 4 @60% 1 x 4 @70% 3 x 4 @80%)Metcon (AMRAP - Rounds and Reps)16 Minute AMRAP 3-6-9-12-15... Burpees Shoulder to Overhead 135/95 Calories on machineAt home, minimal equipment: Burpees Shoulder to overhead with...

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