WOD

20-20-20

CrossFit Surmount - CrossFitPower Snatch (5 x 6 @ 60-65%)EMOM 10minutes Odd: 4-8 Strict Chin-ups Even: 6 Power Snatch @ 60-65%3: Metcon (Time)For Time 3 rounds 50 Double-unders 10 Strict HSPU right into 3 rounds 20 DB Step up overs 10/10 Single arm DB push...

Turkey, but Different

CrossFit Surmount - CrossFit3: Metcon (Time)For Time 20 KB alternating Turkish Get-ups 30 Unilateral KBS right 30 Unilateral KBS left 30 KB FR lunges left 30 KB FR lunges right 20 KB alternating Turkish Get-ups @53/35lbs2: Metcon (Time)For Time 20 KB alternating TGU...

Mid Week Squats

CrossFit Surmount - CrossFitBack Squat (E3MOM x 6)Every 3mins for 18mins 4 @85% 3 @87% 2 @90% 4 @85% 3 @87% 2 @90%3: Metcon (AMRAP - Rounds and Reps)4 x 4 minutes AMRAP 8 DB Snatch @50/35lbs 6 Pull-ups 8 Box jump over @ 24"/20’’ 2 min rest...

Give my legs a break

CrossFit Surmount - CrossFitGymnasticsEMOM 16 minutes Odd: 3-5 + 5-7 of one of these... A)Ring muscle up + strict ring dips B)Pull up + ring dip C) Assisted pull up + box dips Even: 15-20 Straight arm banded lat pulldowns3: Metcon (AMRAP - Rounds and Reps)AMRAP...

You Have a Complex

CrossFit Surmount - CrossFitClean and Jerk (4 sets, varying)Clean Complex Power Clean + Front Squat +Jerk 2+2+1 @75% 2+2+1 @80% 1+2+1 @85% 3 x (1+1+1) @90% First set reads as 2 power cleans, 2 front squats, 1 jerk3: Metcon (4 Rounds for time)Every...

Dallas

CrossFit Surmount - CrossFitDallas 5 (5 Rounds for reps)5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of:...

Shakori

CrossFit Surmount - CrossFitMetcon (Time)With a partner, one working at a time: 600 Double unders 300 wall balls (20/14) 200 burpees

Killer Friday

CrossFit Surmount - CrossFit3/2: Metcon (AMRAP - Rounds)Death by TTB Minute 1: 2 reps Minute 2: 4 reps Minute 3: 6 reps ...Until death Time allotted: 18mins*If athletes will get over 18 they should do strict TTB1: Metcon (AMRAP - Rounds)Death by V-up or Weighted situp...

Box Cleaning

CrossFit Surmount - CrossFit3/2: Metcon (Time)For Time 50-35-10-35-50 Box jump overs @ 24"/20’’ 10 Clean and jerks between each set @ 60%1: Metcon (Time)30-20-10-20-30 Box jump overs or step-up overs @ low 10 Clean and jerks between each set @...

Veteran’s Day

CrossFit Surmount - CrossFitMetcon (Time)Murph-ish With a partner: 1600M row 150 Pull-ups 300 Push-ups 400 Air Squats 1600M row1 athlete working at a time

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