WOD

13 Heros Memorial WOD

CrossFit Surmount - CrossFit13 Heroes of Kabul (Time)13 Rounds for Time 8 pull-ups 26 Air Squats 21 American KBS (Rx+ with a vest 20/14)Honoring the 13 fallen service members from the Kabul airport attack

Just Some High Skill Movements and Thrusters….

CrossFit Surmount - CrossFit3A: Metcon (Time)10 rounds with a partner: 5 Strict HSPU 10 Alternating Pistols 20 Double unders While one athlete works on the 10 rounds, the other will attempt as many thrusters as possible, trading off at any point. Thrusters @185/125lbs...

As Quickly and Carefully As Possible!

CrossFit Surmount - CrossFit3/2A: Metcon (Time)Deadlift For time 30 reps @70% Score: Time TC: 10mins3/2B: Metcon (Weight)Deadlift For weight 30 reps @70% Score: Weight TC: 10mins1: Deadlift (3X10)3 x 10 Deadlifts @moderate *Learning to move well TNG, carrying...

Just For Fun (and Bragging rights?)

CrossFit Surmount - CrossFitPlank hold (Time)Hold strict plank hold for as long as possible.Plank challenge 3-2-1 go, which member in the class can hold the elbow plank the longest.3: Metcon (AMRAP - Reps)15 min. AMRAP 3,6,9,12,15, ect... Strict press @75/55lbs Box...

9/1 Means Cooler Weather, RIGHT?

CrossFit Surmount - CrossFit3/2: Clean and JerkEMOMX10 Even: 300m bike/150m row Odd: 2 Clean & Jerks @ascending1: Clean and JerkEMOMX10 Even: 300m bike/150m row Odd: 2 Clean & Jerks @Technical load across each set3: Metcon (Time)3 rounds 1,000m Bike or 400m Row/Ski 25...

Climbing Some More

CrossFit Surmount - CrossFit3: Metcon (No Measure)Rope climbs EMOMX8 1 Legless rope climb + 1 Rope climb2: Metcon (No Measure)Rope climbs EMOMX8 1-2 rope climbs1: Metcon (No Measure)Rope climbs EMOMX8 2 Floor rope climbs + 5 Rope hang Strict high knees3: Metcon (3...

3 Position Snatch

CrossFit Surmount - CrossFit3/2: SnatchSnatch 6 x 3 positions Snatch @RPE 7 Floor Low hang Hang Rest 1 min TC: 15mins1: Hang Power Snatch (6 x 3 Hang power snatch @ light-mod)3: Metcon (AMRAP - Rounds and Reps)15 min AMRAP 30/25 Cal Row/bike/ski 30/20 Ring Dips Score:...

2021 CrossFit Games Individual Event 10

CrossFit Surmount - CrossFit3: Metcon (Time)30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars Score: Time2: Metcon (Time)30 toes-to-eye level 1.5-mile run 30 toes-to-eye level 1.5-mile run 30 toes-to-eye level Score: Time1: Metcon (Time)30...

Pace Yourselves!!!!

CrossFit Surmount - CrossFit3: Metcon (Time)8 rounds with a partner: 40 Cal Bike/Ski/Row 30 DB Push Press 2@50/35 20 DB Thrusters 10 DB Devils Press Divide as needed. One partner working at a time.2: Metcon (Time)8 rounds with a partner: 30-40 Cal Bike/Ski/Row 30 DB...

Running to The Bar

CrossFit Surmount - CrossFit3: Metcon (Time)6 rounds 200m Run 3 Bar Muscle-ups Score: Time TC: 10mins2: Metcon (Time)6 rounds 200m Run 3 Jumping Bmu or 3 CTB Score: Time TC: 10mins1: Metcon (Time)6 rounds 200m Run 3 Jumping CTB @2sec down Score: Time TC: 10mins3:...

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