WOD

Chief-like

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)Teams of 2 10 Rounds (alternating, total of 30 minutes) Partner 1 3:00 AMRAP: 3 Power Clean (135/95) 6 Hand Release Pushups 9 Air Squats *Partner picks up where you left off each AMRAP Partner 2 Max Calorie...

Freaky Friday

CrossFit Surmount - CrossFitMetcon (AMRAP - Reps)Amrap 10 minutes 2 rounds 30 Power Snatch @ 75/55 30 TTB Then max double unders with remaining timeScore is total snatches, TTB, and double undersMetcon (No Measure)EMOM 10 minutes Odd- 5-10 HSPU Even- 3-6 Ring muscle...

Devil’s Day

CrossFit Surmount - CrossFitMetcon (4 Rounds for reps)4 x 5 minute AMRAPs, rest 3 minutes b/w each AMRAP. AMRAP #1- 10 Devils Press @ 50/35 10 Goblet squats (1 DB) AMRAP 2- 10 DB situps @ 50/35 10 box jumps AMRAP 3- 10 DB shoulder to OH @ 50/35 10 burpee over DBs...

Combo Wednesday

CrossFit Surmount - CrossFitMetcon (Weight)4 sets 3 Snatch grip deadlift 3 Power Snatch 3 OHSRest as needed b/w sets, increase as able. Goal is do those unbrokenMetcon (Time)10 rounds 10 KBS 53/35 30 double unders 10 wallballs 20/14Accessory Work4 sets, not for time...

Dippin’

CrossFit Surmount - CrossFitMetcon (Time)30 Ring Dips for timeRX+ 50Metcon (Time)Rope Pull-ups 5 x 4Do this or ring dips, not bothMetcon (Time)For time: Row 25 calories 15 HSPU strict 5 hang power cleans @ 185/135 row 25 calories 15 HSPU strict 10 hang power cleans @...

Super Bowl Hangover

CrossFit Surmount - CrossFitBack Squat (6 x 3 @ 85%)CrossFit Games Open 17.2 (AMRAP - Reps)12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M:...

Athlete of the Month – February: Jody Gookin

First, tell us a little bit about yourself. What are your interests outside of CrossFit? I grew up in Southern California in San Diego County. I loved animals from a young age so after graduating from San Diego State University I pursued my aspiration of becoming a...

Core Starts, Kids Pre-Teens Starts!

CrossFit Surmount - CrossFitMetcon (30 Rounds for time)With a partner: EMOM 30 minutes - First 10 minutes odd- 12 Push press @ 135/95 Even- 12 burpees over bar - Second 10 minutes odd- 10 Thruster even- 12 C2B pull-ups - Last 10 minutes odd-12 burpees over bar even-...

45 Rounds?!??!

CrossFit Surmount - CrossFitMetcon (Time)Teams of 3, 45 Rounds For Time (15 each) 5 Pull-ups 3 Burpees ? Squat Cleans (see below) *1 Partner works at a time *Each partner must complete 1 full round before the others can go. Rounds 1-15: 5 squat cleans @ 135/95 Rounds...

February is Here!

CrossFit Surmount - CrossFitSnatch Balance (4 x 3 , "heavy" across )Metcon (AMRAP - Rounds and Reps)14 Minute AMRAP: 8 Suitcase deadlifts with two DBs or 2 KBs 16 box jumps (24/20) 25/20 cal row/bike/skiDBs/KBs to equal close to 75% bodyweightAccessory WorkReverse...

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