WOD

Open Up a Can of Whoop A**

CrossFit Surmount - CrossFitFront Squat (EMOM x 10: 2 each min, ascending, no failures)CrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12...

21 21

CrossFit Surmount - CrossFit3: Metcon (30 Rounds for time)EMOM 30mins 1. 10 Toes to bar 2. 50 Double unders 3. 15/12 Cal Bike/Row/Ski or 200m Run2: Metcon (30 Rounds for time)EMOM 30mins 1. 10 Toes to eye level 2. 30 Double unders 3. 12/10Cal Bike/Row/Ski or 200m...

Two Twenty, Twenty Two One

CrossFit Surmount - CrossFit3: Metcon (Time)You go, I go, for time one person working at a time 150 Wall Ball 20/14lbs 75 Ring dips 150 DB snatch 1x50/35lbs 150 Push-ups @20:00 min mark whether you are done or not.... Ascend to the heaviest Power clean possible each...

I Missed You Back Squats

CrossFit Surmount - CrossFitBack SquatEvery 3mins for 15mins 5 Back Squats @80% right into... 3 Kneeling jump to box jump @high... or just 3 challenging box jumps3: Metcon (AMRAP - Rounds and Reps)AMRAP 7minutes 6 Thrusters @115/75lbs 12 CTB Rest 3 minutes AMRAP...

You Said 3 Rounds?

CrossFit Surmount - CrossFit3: Metcon (Time)3 rounds for time 40 Hang power cleans @135/95lbs 20 Box jump overs @24/20" 40 Straight legged sit-ups 20 Box jump overs @24/20"2: Metcon (Time)3 rounds for time 40 Hang power cleans 115/75lbs 20 Box jump overs @24/20" 30-40...

Step It Up!

CrossFit Surmount - CrossFitOverhead Squat5 sets @ascending 3 Hang Power Snatch 2 OH squats3: Metcon (Time)4 rounds for time 16/12 Cal Bike/Row/Ski 16 DB step-ups @1x50/35lbs + 24/20" 16 HSPU2: Metcon (AMRAP - Rounds and Reps)4 rounds for time 16/12 Cal Bike/Row/Ski...

Buffalo Wild Rings

CrossFit Surmount - CrossFit3: Metcon (AMRAP - Rounds and Reps)AMRAP 20minutes 2 Ring muscle-ups 5 Deadlift @ 275/185lbs 50 Double-unders2: Metcon (AMRAP - Rounds and Reps)Amrap 20 minutes 2 Box transition Ring muscle ups 5 Deadlift @ 225/155 lbs 30 Double-unders1:...

Today Will be Fun!

CrossFit Surmount - CrossFit3A: Metcon (Time)For time 15 Front Squat @135/95lbs 10 Bar facing burpees 12 Front Squat @155/105lbs 10 Bar facing burpees 9 Front Squat @185/125lbs 10 Bar facing burpees 6 Front Squat @205/145lbs 10 Bar facing burpees 3 Front Squat...

Do you Love this WOD?

CrossFit Surmount - CrossFitShould rowers today not be available for everyone, grab a medball and do burpees over that.3: Metcon (Time)3 rounds for time 60 Push-ups 60 Cal Row 60 Burpees over erg TC: 45mins2: Metcon (Time)3 rounds 40 Push-ups 40 Cal Row 40 Burpees...

Cupid

CrossFit Surmount - CrossFit3: Metcon (AMRAP - Rounds and Reps)Team Version You go, I go AMRAP 24mins 200 Double unders 100 Wall Balls 20/14lbs 100 Pull-ups 100 Deadlift @225/155lbs2: Metcon (AMRAP - Rounds and Reps)Team Version You go, I go AMRAP 24mins 200 Double...

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