WOD

Chinny Chin Chin

CrossFit Surmount - CrossFitGymnasticsStrict chin-ups on rings w/ false grip 6 x 2-4Metcon (AMRAP - Rounds and Reps)AMRAP 12 minutes - 15 Front squats @ 185/135 - 15 Push upsAccessory WorkBent over (M-T-Y) 3 x (10-10-10) https://www.youtube.com/watch?v=ODe1JM9VNvI

EMOM AMRAPS

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)4 minute AMRAPs, x 6: odd minute amraps: -16 DB Snatch alt arms @ 50/35 -16 DB squats even minute amraps: -50 double unders -16 burpees to target Rest 3 minutes between sets of even and odd AMRAPsMetcon...

Fantastic Four

CrossFit Surmount - CrossFitA: Metcon (AMRAP - Rounds)Teams of 4 12 Minute AMRAP Ascending ladder of: 5 Thrusters (95/65) 5 Burpees I.E. Partner 1- 5 Th/5 Burpees Partner 2- 6 Th/5 Burpees Partner 3- 7 Th/5 Burpees Partner 4 8 Th/5 Burpees Partner 1 9 Th/5 Burpees…...

BMU Work

CrossFit Surmount - CrossFitGymnastics5 sets 3 Hip to bar 3-5 BMUMetcon (12 Rounds for time)EMOM, alternating minutes 12 minutes Odd- 12 Overhead squats @ 115/75 Even- 12 Pull upsAccessory Work4 sets 15 Hollow body lat pull down 15 Hollow body Y pulls 15 Standing...

Kelly

CrossFit Surmount - CrossFitKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#

Ramp Up

CrossFit Surmount - CrossFitSplit Jerk (5 x 1)5 sets, ascending 1 squat clean 2 front squats 1 split jerkMetcon (AMRAP - Rounds and Reps)AMRAP 10 minutes 12 bar facing burpees 6 Hang power clean @ heavy 12 HSPU"Heavy" = around 75%Accessory Work5 x 15 ghd...

Turkeys

CrossFit Surmount - CrossFitMetcon (Time)3 rounds for time: 3 sets: 10 Thrusters 95/65 10 Cal Bike/Row/Ski rest 3 minutes after set of 3Turkish Get Up (30 reps, switch hands every 5 reps)

Tempo Squats

CrossFit Surmount - CrossFitBack Squat (5 x 5)3 second descent, 5 second pause at bottom. Keep this light and same weight across all sets.For : Metcon (Time)For Time: 5 Rounds: 15 Toes to bar 15 KB Swings (53/35) rest 2 minutesAccessory...

Sun-daze

CrossFit Surmount - CrossFitMetcon (6 Rounds for time)Every 2:30 minutes x 6 5 Power snatch @ 60-65% 15 KBS @ 53/35 5 clean and jerk @ same barConditioningWith remaining time, run a 400M, max effort. Recover in time it took you to run. Complete 4 (or more if you'd...

Runnin’ and Gunnin’

CrossFit Surmount - CrossFitMetcon (Time)2 Rounds For Time 800 Meter Run (Together) 16 wall walks (Alt. each Rep) 10 rope climbs (alt. each rep) 2000m Bike (Alt. every 400m) 100 Burpees (50 Each; Working Simultaneously)Rope climbs and walk climb order can be swapped...

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