WOD

1/2 Way through the Month

CrossFit Surmount - CrossFitFront Squat (Heavy set of 5)20 minutes to work to a heavy 53: Metcon (Time)3 rounds for time 400m run 15 Power Clean @115/75lbs 9/9 Pistols2: Metcon (Time)3 rounds 400m run 15 Power Clean @115/75 9/9 Box elevated Pistols1: Metcon (Time)3...

Monday Night Football!

CrossFit Surmount - CrossFitPush Jerk (Work up to a heavy 5)3: Metcon (2 Rounds for time)Every 7 mins for 2 rounds (14 minutes total) 2 rounds 8 Heavy Thrusters @155-105 lbs 8 Strict pull-ups 50 Double unders2: Metcon (2 Rounds for time)Every 7 mins for 2 rounds (14...

Woah!

CrossFit Surmount - CrossFit3: Metcon (Time)For time 400m Run 21 Burpees 800m Run 42 Burpees 1,200m Run 63 Burpees 1,600m run2: Metcon (Time)For time 400m Run 21 Burpees 600m Run 42 Burpees 800m Run 63 Burpees 1,600m run1: Metcon (Time)For time 400m Run 15 Burpees...

5k at 7 am, then WOD!

CrossFit Surmount - CrossFitStarting at 7 am, join us for the Be the Light 5k, leaving from the box at 7 am5k Run (Time)Max Effort 5k RunStarting at 7 am, join us for the Be the Light 5k, leaving from the box at 7 am3: Metcon (AMRAP - Rounds and Reps)Team Version You...

Never Forget…

CrossFit Surmount - CrossFitToday we remember September 11th and honor the fallen with a special workout designed by Coach Seth, an Apex Firefighter himself.September 11th Memorial WOD (Time)With a partner: 2,977m row Followed by 9 rounds of: 11 front rack lunges...

Back to The Future

CrossFit Surmount - CrossFitBack Squat (EMOM x 9, ascending )EMOM 12 minutes Min 1,2,3: 4 reps @65% Min 4,5,6: 3 reps @70% Min 7,8,9: 3 reps @75% Record your last 3 sets of 3 reps3: Metcon (AMRAP - Rounds and Reps)AMRAP 12minutes 3 Kettlebell swings...

99 The Great One

CrossFit Surmount - CrossFitHang Clean (E2MOM x 4 rounds )Every 2 minutes for 8 minutes 5 Hang Squat Clean @ 60% 4 Bar Facing Burpees3: Metcon (Time)For time 400m Run 30 Ring Dips 20 Burpee box jump over 24"/20" 40 Deadlift @ 185/135lbs 20 Burpee box jump over...

18 People, Up In Here, Up in Here

CrossFit Surmount - CrossFitMetcon (No Measure)For quality, not time: 3 sets, rest 2 minutes between sets 15 Pull-ups or Assisted or Ring Rows 15 Wall Balls3: Metcon (Time)3 rounds for time 20/15 Cal Row 10 HSPU 10/8 Cal Row 10 Hang power snatch 115/75lbs Rest 1...

Labor Day

CrossFit Surmount - CrossFitClasses at 7:30, 9, and 10:30 amMetcon (Time)Teams of 2 600m run (together each time) 50 KBS 600m run 50 Wall balls @20/14 600m run 50 Hand release push-ups 600m run 50 Overhead Medball lunges 600m run 50 burpees 600m run 50 Strict...

Up and Down

CrossFit Surmount - CrossFit3: Metcon (Time)3 rounds for time 2K Run 30 Plank up and downs 30 V-ups2: Metcon (Time)3 rounds for time 2K Run 20 Plank up and downs 20 V-ups/Knee tucks1: Metcon (Time)3 rounds for time 1K Run 20 Plank up and downs 20 Toe Touches or...

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