WOD

Hera

CrossFit Surmount - CrossFitHera (Time)5 rounds for time Row 30 calories 25 WB @ 20/14 lbs 25 TTB"Hera" Queen of the gods, and goddess of marriage, women, childbirth, heirs, kings, and empires."Accessory WorkHip extension hold on GHD 5 x 20 seconds Rest 60-90 seconds...

Bro Sesh

CrossFit Surmount - CrossFitBench Press (5 x 4 @ 70%)Max chin-ups b/w sets, put # in comments1: Metcon (AMRAP - Rounds and Reps)Repeat twice, for a total of 16 minutes of work: Amrap 1 - 4 minutes 60 single unders 10 Burpees *REST 1 MINUTE* Amrap 2 - 4 minutes 10...

CJ Day

CrossFit Surmount - CrossFitClean and Jerk (1 rep max)1: Metcon (Time)21-15-9 Front Squat (light, something you can do 21 in 2 sets or less) Box jump step over 20/16"2: Metcon (Time)21-15-9 Front Squat 75/55 lbs Box jump over 24/20’’3: Metcon (Time)21-15-9 Front Squat...

Gym Class

CrossFit Surmount - CrossFitGymnastics15 minutes working on... Skill practice BMU/TTB Pressure in swing: - Hanging Hollow Body (Pressure against box and bar) - Hanging Hollow body (Pressure in bar with band) - Banded Hip to Bar (Pressure in bar, body horizontal (BMU)...

Benchmark Week

CrossFit Surmount - CrossFitSnatch (1 rep max)Chaos (AMRAP - Rounds and Reps)7 Minute AMRAP: 10 Thrusters @ 95/65 LBS 10 Bar facing BurpeesThe personification of nothingness from which all of existence sprang. Depicted as a void. Initially genderless, later on...

All the 2’s

CrossFit Surmount - CrossFitMetcon (Time)Team WOD In a team of 2, share the work alternate every 20 seconds: 100 Deadlifts 85 Hang Power Clean 70 Shoulder to OH @ 155/105 lbs Every 3 minutes, run 200m together

Feb-brew-ary

CrossFit Surmount - CrossFitMetcon (Time)"Mamba" With a Partner: Buy in: 81 calorie row/bike/ski then... 8 rounds of... 24 KBS (53/35) 20 Wall balls (20/14) 13 Burpees Cash out: 81 calorie row/bike/skiIn Memory of Kobe Bryant and all the victims of the tragic...

January Ends

CrossFit Surmount - CrossFitHandstand Push-ups (Max unbroken (strict or kip))Scaling Options: 1) Find heaviest Strict DB press, seated. Then perform 5 x 3 @ 30% or so less 2) Find the deepest Range you can for the HSPU1: Metcon (5 Rounds for time)Every 3 minutes x...

Get Nasty

CrossFit Surmount - CrossFitThis workout is a fun one. Some of you may not have seen the original video of this workout, which whom it is named after the girls in the video, so for your viewing pleasure and to remind anyone who start doing CrossFit before 2011 here it...

Next Test…

CrossFit Surmount - CrossFitWe're testing pulling gymnastic movements today. Pick one of the choices below and give it all you got!Muscle-ups (Max unbroken)Bar Muscle-ups (Max unbroken)Chest-To-Bar Pull-ups (Max unbroken)Pull-ups (Max unbroken)Strict Pull-ups (Max...

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