WOD

Eva

CrossFit Surmount - CrossFitEva (Time)5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsFor CFS purposes, 53/35 is RX. Note that in your comments though.

It’s Raining Tacos

CrossFit Surmount - CrossFitClean and JerkEMOM 5 3 clean + 2 jerk @ 60-65%Metcon (Time)21-15-9 Deadlifts 225/155 Ring dipsRX+ 21-15-9 Deadlift 275/185 12-9-6 Ring muscle-upsMetcon (Time)21-15-9 Deadlifts 225/155 Ring dipsRX+ 21-15-9 Deadlift 275/185 12-9-6 Ring...

Case of the Mondays

CrossFit Surmount - CrossFitMetcon (AMRAP - Reps)5 rounds: 1 min max burpees 1 min max strict handstand push-ups 1 min restScore is just HSPU, but don't sandbag the burpees. Goal is to improve HSPU when fatiguedMetcon (AMRAP - Rounds and Reps)6 minute AMRAP x 2: 6...

Father’s Day

CrossFit Surmount - CrossFitMetcon (Time)For time: 30 Power clean @135/95 30 box jump 24/20 30 burpees 20 squat clean @135/105 20 box jump 20 burpee pull ups 10 squat clean thrusters 10 box jump 10 burpee BMUGymnasticsSpending remaining time on handstand work of any...

June Half-way Done?

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)Partner WOD: From 0:00-12:00 Partner A) AMRAP 3 Deadlifts (135/95) 2 Hang Power Cleans 1 Shoulder to Overhead Partner B) Row 15 Calories From 12:00-16:00 Rest From 16:00-28:00 Partner A) AMRAP 5 Ground to...

Jamaican Jerks

CrossFit Surmount - CrossFitSplit Jerk (3 front squat + 2 split jerk)5 sets, ascendingMetcon (Time)2 rounds for time 75 Wallballs @ 20/14 800m Run 15 Bar Muscle upsAccessory Work3 sets 15-20 unbroken TTB (these can count for the monthly challenge) 15 leg raises rest...

Chelsea

CrossFit Surmount - CrossFitChelsea (AMRAP - Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsScore is how many rounds you complete. If your round goes over a minute, rest the remaining of that minute and start at the top of...

Pushin and Pullin

CrossFit Surmount - CrossFitMetcon (Time)4 rounds 8 DB (pair) clean and push press @ moderate weight 4-8 muscle ups Rest 2 minutes b/w setsMetcon (Time)4 rounds for time 12 Deadlift @275/185 400 m run 12 HSPUAccessory WorkWind mill 3 x 10/arm...

Band is Back in Town

CrossFit Surmount - CrossFitDeadlift (8 x 3 @ 30% w/ bands)rest :60 b/w setsMetcon (Time)30-20-10 DB hang snatch @ 50/35 100 DU Thrusters @ 95/65 Rest :60 after the first round onlyAccessory WorkHollow body hold 5 rounds 40 seconds on 20 seconds off

Monday’s are for Squattin

CrossFit Surmount - CrossFitBack Squat (5 x 3 @ 85%)Metcon (AMRAP - Reps)6 rounds 1 minute max cal bike/row/ski :10 transition 1 minute max BBJO @ 24/20 1 minute restAccessory WorkGHD Banded twist 3 x 15/side https://www.youtube.com/watch?v=99GMqn4u8IY

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