WOD

Sunday, March 27th 2022

CrossFit Surmount - CrossFitMetconA: Metcon (Weight)EMOMX21 Min 1: 50' Carry @mod to heavy(2DB's, BB, sandbag, etc) Min 2: :30 max rep push-ups Min 3: 5 Evil wheelsTC: 21 min Score: Weight across Level 1 Min 1: :30 Back rack hold @moderate Min 2: :30 max rep push-ups...

Saturday, March 26th 2022

CrossFit Surmount - CrossFitMetconA: Metcon (AMRAP - Rounds and Reps)Partner Workout 25 min AMRAP *alternate every 5 reps through all movements* 10 Squat cleans 155/105 lbs 15 Burpee box jumps @ 24/20" 20 DB Box Step-up overs 24/20", 2x50/35 lbsScore: Rounds and Reps...

Friday, March 25th 2022

CrossFit Surmount - CrossFitWeightliftingA: Metcon (4 Rounds for weight)E2MOMX4 6 DB Bench press @RPE 8TC: 8 min Score: Weight across Level 1 6 Bench press @ModerateMetconB: Metcon (Time)9 rounds 3 Bar Muscle-ups 4/4 KB snatch @53/35lbs 25’ HS walk Rest 1 min every 3...

Thursday, March 24th 2022

CrossFit Surmount - CrossFitMetconA: Metcon (Weight)5 rounds 400m Run 30 sec rest 5 Deadlifts @ 70% 30 sec rest 5 Banded broad jumps 30 sec rest For the run: If you have a 20/14lb vest, wear it, or perform a loaded runScore: weight of DL TC: 30 mins Level 1 5...

Tuesday, March 22nd 2022

CrossFit Surmount - CrossFitGymnasticsA: Metcon (5 Rounds for reps)5 sets 1-3 Kipping Ring Muscle-ups 1-5 Ring DipsScore: Reps per set TC: 15mins Modify today to BUILD STRENGTH as we are moving from a fitness to a strength focus. Level 2 5 sets 3-5 Strict CTB 3-5...

Monday, March 21st 2022

CrossFit Surmount - CrossFitWeightliftingA: Hang Power CleanEMOM X6 3 Hang Power Clean @70% Score = weight Level 1 3 Hang Power Clean @ ModerateMetconB: Metcon (AMRAP - Rounds and Reps)10 min AMRAP 10 HSPU 30 Double-undersLevel 2 5 HSPU OR 10 Box piked 20 Double...

Sunday, March 20th 2022

CrossFit Surmount - CrossFitMetconA: Metcon (Time)3km Ski/Row or Bike 7,500m Every 2mins 6 Burpees 10 Alternating DB hang clean 1x50/35lbsTC: 30mins Level 1 2.5Km Ski/Row or Bike 6Km Every 2 mins 4 Burpees 6 Alternating DB hang clean and jerk @ 1x light-moderateExtra...

Saturday, March 19th 2022

CrossFit Surmount - CrossFitMetconA2: Metcon (Time)Partner Workout Alternate Movements, but each partner completes every rep P1: 2 DL P2: 2 DL P1: 12 Alternating pistols P2: 12 Alternating pistols P1: 12 TTB P2: 12 TTB ETC..... 2-4-6-8-10 Deadlifts @ 315/225 lbs...

Friday, March 18th 2022

CrossFit Surmount - CrossFitGymnasticsA: Metcon (4 Rounds for reps)4 rounds 2 minutes max Cal row or bike 1 minute Ring Muscle-upsTC: 12 min Score: Reps* *1 rep per cal Level 2 4 rounds 2 minutes Cal row or bike 1 min asst ring MU's or low ring transitions (with or...

Thursday, March 17th 2022

CrossFit Surmount - CrossFitMetconA: Metcon (AMRAP - Reps)Tabata 2 rounds Bike/Ski/Row/Shuttle run (25') **REST 1 MIN** KB swings 53/35lbs **REST 1 MIN** DB box step ups @24/20" 2@50/35lbs **REST 1 MIN**Score: Reps* *Each 25’ is a rep on the run Level 1 2 rounds...

Ready to Get Started?

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