WOD

Snatch 1 Rep Max

CrossFit Surmount - CrossFitSnatch (1 rep max)Take 15 minutes to find a 1 rep maxMetcon (AMRAP - Rounds and Reps)14 Minute AMRAP: 500M Row or 1000M Bike (400M run if nice enough) 8 Hang squat clean thrusters (135/95) 16 Pull-upsEvery 100m = 1 repAccessory Work4...

Hundo!

CrossFit Surmount - CrossFitMetcon (Time)Partner Fun: 100 Deadlifts (225/155) While one partner works on deadlifts, other does a round of: 6 Toes to bar 8 burpees, no jump 10 air squats Rotate when partner finishes gymnastic movements.Accessory Work3 x 6-12 Straddle...

It’s December!

CrossFit Surmount - CrossFit7:30 am class only today, gym is closed the remainder of the day for Michele Letendre clinic.Metcon (Time)With a partner: 60 Cal Bike 60 Synchro Push-ups 20 Front Squats (115/75) 45 Cal Bike 45 Synchro Push-ups 20 Front Squats 30 Cal Bike...

French Fryday

CrossFit Surmount - CrossFitSnatch2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 85% No, not a typoMetcon (Time)21-15-9 DB Overhead Squat (50/35) left arrm Box jumps (24/20) DB Overhead squats right arm Chest to bar pull-upsLos Burpees de la Muerte (Time)Los Burpees...

Skillz

CrossFit Surmount - CrossFitMetcon (No Measure)24 minute EMOM: 1) Skin the cat/inverted support on rings 2) Cardio 3) Pistols 4) CardioCardio = row, bike, ski, jump rope, burpeesAccessory Work3 Sets: 10 DB Flies 10 DB roll overs...

Get Low

CrossFit Surmount - CrossFitBack Squat (4 @ 60%, 4 @ 70%, 4 @ 80%, 3 x 2 @ 85%)Metcon (Time)5 Rounds for Time: 60 double unders 15 Wall balls @ heavier than your normAccessory Work4 sets: 10 heavy DB deadlifts 50' sled PULL, hand over hand, while...

Ring Around the Rosy

CrossFit Surmount - CrossFitGymnasticsRing Dips 5 sets: 6+6 First 6 are strict descent, a hold at the bottom, then a kip up. Next 6 are regular kipping dips then... 5 sets: 10 ring rows, 10 ring push-upsA: Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP: Row 15/12...

It’s the Holiday Season

CrossFit Surmount - CrossFitClean (3 sets: 4 @ 80%, 2 @ 85%)Metcon (Time)1 round for time: 30 Clean and jerks (135/95) 30 burpee box jump overs @ 24/20'' Rest 3 minutes 2 rounds for time: 15 thrusters 95/65 15 bar facing burpeesAccessory Work3 sets: 15 good mornings @...

One Month Til….

CrossFit Surmount - CrossFitFront Squat (6 x 3 @ 70% (best clean and jerk))Metcon (10 Rounds for time)EMOM 20 minutes 1) 8 thrusters 95/65 + 8 pull ups 2) Active rest on rower/bike/ski/jog (easy pace)Score is time just on thruster and pull-upsAccessory Work100 v-ups...

Saturday is for the WODs

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)28 Minute AMRAP with a partner: 10 Power Cleans (135/95) 10 Stationary front rack lunges w/ barbell (5/leg) Bike/Row 40 cals (while 1 is biking, other holding squat w/ med...

Ready to Get Started?

There’s no need to wait any longer. Contact us to begin your fitness journey!