WOD

7 and 7

CrossFit Surmount - CrossFitSnatch (Heavy double)Work up to a heavy double. Doesn't have to be touch and go, but shouldn't be more than just the time to reset, regrip, and goMetcon (3 Rounds for time)Every 5 minutes x 3 rounds: First 5 minutes: 2 rounds 15 Thrusters...

Team Power

CrossFit Surmount - CrossFitMetcon (Time)With a partner: Run 1km 80 shoulder to overhead (2 DBs) 50 step ups (2 DBs) to box 24/20" 90 hang power clean (2 DBs) 50 step ups 100 deadlifts (2 DBs) 50 step ups to box Run 1kmBreak up runs 400m per athlete. Other movements...

Zeus

CrossFit Surmount - CrossFitZeus (Time)3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20" 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsIn honor of U.S. Army Specialist David E. Hickman, 23, of...

Independence Day

CrossFit Surmount - CrossFitIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.Metcon (Time)Partner "Badger": 3 Rounds for time. 30 Squat Cleans @ 95/65 30 Pull-ups Run 800 metersBreak up squat cleans...

Dia los Deadlifts

CrossFit Surmount - CrossFitDeadlift (4 x 6 @ 60-65%)Metcon (3 Rounds for time)Every 6 minutes x 3: 30 Power snatches (115/75) 30 Toes to barYou must break at 10 reps for both the snatches and the TTBAccessory Work4 rounds 60 second hollow body hold 90 second...

Twosday

CrossFit Surmount - CrossFitBack Squat (Every 30 seconds for 3 minutes 1 squat @ 85% )Then max reps @ 90%Metcon (AMRAP - Rounds and Reps)Amrap 16 minutes 8 DB snatch 50/35 (4 each arm) 8 burpee box jump overs 24/20’’ 8 Wallballs @ 20/14Accessory WorkSilverback...

1st of the Month – Happy July

CrossFit Surmount - CrossFitDumbbell Bench Press (5 sets, increase as able)In between sets, do 12 DB overhead situpsMetcon (Time)4 rounds for time 15 power cleans @ 135/95 lbs 30/24 calorie row/bikeTime Cap: 25 minutes

Mystery Day 7

CrossFit Surmount - CrossFitA: Metcon (Time)50 50 50Time cap 12 minutes, everyone start metcon B 3 minutes after time capB: Metcon (Time)With a partner: 100 ..... for time

Marathon Row for Chaney’s Champions

CrossFit Surmount - CrossFitA: Metcon (AMRAP - Rounds and Reps)With a partner: 15 minute AMRAP: Partner A) Runs 200M Partner B) AMRAP of: 5 Medball cleans (20/14) 5 Medball push-ups (hands or feet on ball) 5 Medball sit-upsAthlete picks up AMRAP where partner left...

Mystery Day 5

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds)Death by ....Metcon (Time)27-21-18-12-9 Movement 1 Movement 2

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