WOD

Climbing The Ladder

CrossFit Surmount - CrossFit1: Metcon (AMRAP - Rounds and Reps)Amrap 9 10 lunges 8 Shoulder to overhead @ 75/55 6 Jumping Pull-ups2: Metcon (AMRAP - Rounds and Reps)Amrap 9 10 Front Rack lunges @ 95/65 8 Shoulder to overhead @ 95/65 6 Pull-ups3: Metcon (AMRAP - Rounds...

Icky Shuffle

CrossFit Surmount - CrossFitConditioningAgility work100m Row (Time)100m Row1: Metcon (AMRAP - Reps)5 Rounds for Total Reps in 20 minutes 1 minute shuttle runs 25' 1 minute of Burpees 1 minute of Knees to 90 1 minute Rest2: Metcon (AMRAP - Reps)5 Rounds for Total Reps...

Pullin’ Power

CrossFit Surmount - CrossFitPower Snatch (5 x 1+2)1 Snatch high pull 2 Power Snatch1: Metcon (AMRAP - Rounds and Reps)Amrap 13 Minutes 50 single unders 12 deadlifts @ 50% 6 Push-ups2: Metcon (AMRAP - Rounds and Reps)Amrap 13 Minutes 30 double unders 12 deadlifts @...

Stay Strict

CrossFit Surmount - CrossFitA: Metcon (AMRAP - Reps)EMOM x 6 Max rep strict pull-ups in :20B: Metcon (AMRAP - Reps)EMOM x 6 Max rep banded pull-ups in :20C: Metcon (AMRAP - Reps)EMOM x 6 Max rep ring rows in :201: Metcon (Time)15-12-9-6-3 Burpees Hang Power Clean @...

Ramp Up the Front Rack

CrossFit Surmount - CrossFitFront Squat (Work to a heavy 3)Example: Ramp up + 5-5-4-4-3-3-31: Metcon (Time)3 rounds - 15 Wallball @ 12/8 (or appropriate, encourage MAX 2 sets) - 18/14 Cal Row/Bike/Ski or 200m Run - 7 DB Squat Cleans @ 25/15 lbs (or appropriate) - 10/8...

December is here!

CrossFit Surmount - CrossFitMetcon (AMRAP - Reps)Teams of 2, for 22 minutes: - 120 Step ups - 2 DBs (50/35), While one partner performs the Step ups, the other holds a handstand (or scale) - 100 DB Push Press, While one partner is holding a hollow body (or scale) -...

Single Saturday?

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)22:00 AMRAP *Buy-In: 1 Mile Run* Then AMRAP in remaining time of: 25 Double Unders 15 Wall Balls 10 Pull Ups1-Mile Run (Time)Max Effort 1-Mile RunRecord mile from metcon here

Back to the Bench

CrossFit Surmount - CrossFitBench Press (Work to a heavy 3)A: Bench Press (EMOM x 10, 3 @ 70%)1: Metcon (AMRAP - Rounds and Reps)Immediately after the EMOM... Amrap 15 minutes Run 400m 14 box jump overs @ comfortable height OR step up overs 7 hang squat cleans @...

Happy Thanksgiving

CrossFit Surmount - CrossFitWe are closed today. Enjoy your holiday with friends and family, we'll see you tomorrow!Metcon (AMRAP - Reps)At home metcon: Tabata air squats Tabata push-ups Tabata sit ups Tabata burpeesWith a running clock, complete a full tabata (8...

Dinner Bell

CrossFit Surmount - CrossFit1: Metcon (Time)2 rounds 35 Hang Power Snatch @ 35/25 55 Wall Ball @ 14/8 lbs 150 single unders2: Metcon (Time)2 rounds 50 Hang Power Snatch @ 45/35 75 Wall Ball @ 16/10 lbs 75 DU3: Metcon (Time)2 rounds 50 Hang Power Snatch @75/55 lbs 75...

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