WOD

Sunday Bloody Sunday

CrossFit Surmount - CrossFitMetcon5 Rounds REST 3 rounds3: Metcon (Time)5 rounds 15 Back squats @155/105lbs 100m Run 20 Push-ups 100m Run Rest 3mins, then 3 Rounds 400m Run 50 air squats2: Metcon (Time)5 rounds 15 Back squats @115/75lbs 100m Run 15 Push-ups 100m Run...

What’s better than two?

CrossFit Surmount - CrossFitMetcon40 min AMRAP in Groups of 33: Metcon (AMRAP - Rounds and Reps)Partner 1: 20/16 Calories Partner 2: 10 Hang Power Snatch then 10 OH Lunges (95/65lbs) Partner 3: REST2: Metcon (AMRAP - Rounds and Reps)Partner 1: 20/16 Calories Partner...

Sit-Up / Stand-Up / Jump-Up

CrossFit Surmount - CrossFitGymnasticsEMOM x 53: Metcon (AMRAP - Reps)1-5 Ring Muscle-Ups2: Metcon (AMRAP - Reps)1-5 Box supported mu or CTB or Assisted 1-5 Ring dips or assisted dips1: Metcon (AMRAP - Reps)1-5 Ring row @3sec down 1-5 Bench dip @3sec downMetconFor...

Pew Pew Isabel

CrossFit Surmount - CrossFitWeightliftingRest 2-3 minutes between sets Score the weight used across all 5 sets3 & 2: Metcon (Weight)5 sets @70-75% 1 Front Squat 1 1/4 1 Paused Front SquatFor the 1/4... unrack the bar, at the bottom of the front squat drive about ¼...

They keep me Row-Lynne

CrossFit Surmount - CrossFitWeightliftingLynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsPerform AMRAP unbroken, of bodyweight Bench Press. Then directly into AMRAP unbroken, strict pull-ups Rest 3-5mins between sets Score the total...

Active Recovery

CrossFit Surmount - CrossFitMetconAMRAP 20 minMetcon (Calories)Row for Cals Every 5mins complete -10 KB Swings @24/16 Kg - 10 BurpeesThis workout is designed as an active recovery and effort on the row can be as hard or as easy as athletes would like.

Murph! Finally!

CrossFit Surmount - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th,...

Devilish Day

CrossFit Surmount - CrossFitMetcon3: Metcon (3 Rounds for time)Every 10mins x 3 sets 1,000m Row 10 Devils press 50/35lbs 15 DB Push press 20 Box J-Overs 24/20"2: Metcon (3 Rounds for time)Every 10mins x 3 sets 800m Row 10 Devils press 35/25lbs 15 DB push-press 20 Box...

Cleaning up for Murph

CrossFit Surmount - CrossFitMetcon3: Metcon (AMRAP - Reps)4 Rounds in Pairs you go, I go 2 min AMRAP 1 Rope Climb 2 min AMRAP 5 Power Cleans (135/95) 2 min AMRAP 10 Alt box step-ups (30"/24")2: Metcon (AMRAP - Reps)4 Rounds in Pairs you go, I go 2 min AMRAP 3...

Dippin into Regionals

CrossFit Surmount - CrossFitGymnastics3: Metcon (Time)50 Strict Ring Dips2: Metcon (Time)50 Supported Ring Dips1: Metcon (Time)50 Bench DipsMetconRegionals 16.33: Metcon (Time)104 Wall balls 20/14lbs 52 Pull-ups2: Metcon (Time)70-104 Wall Balls @20/14 26 Pull-ups or...

Ready to Get Started?

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