WOD

Saved by the KettleBell

CrossFit Surmount - CrossFitDeadlift (6 x 3, ascending)Metcon (Time)For Time 100 Kettlebell swings (53/35) Every minute, stop and perform 8 Burpees!Scale burpees to something you can get done under :30

Pulls and Power

CrossFit Surmount - CrossFitPower Snatch (6 x 2 Snatch Pull + 2 Power Snatch)Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 6 Demon Press* (3/side) @ 50/35 6 Step up overs w/ DB 200m run*Demon Press - like a devil's press, but with a squat clean thruster from a...

Father’s Day

CrossFit Surmount - CrossFit1: Mile Run (Time)Maximum effort runThis is part 1 of 2 of the metcon. Part 2 starts 1 minute after your mile is done2: Metcon (20 Rounds for time)At the top of the next full minute after your mile run, start this 20 minute EMOM Minute 1)...

Century Marks

CrossFit Surmount - CrossFitMetcon (Time)3 Power Cleans @ 85% 100 Pistols 3 Power Cleans @ 85% 100 V-ups 3 Power Cleans @ 85% 100 Push-ups 3 Power Cleans @ 85% 100 Step ups - no # 3 Power Cleans @ 85%

Finally Friday

CrossFit Surmount - CrossFitSeal Row6 sets 8 DB Seal Row 12 DB Snatch after the seal rowMetcon (Time)3 rounds for time 30 cal row/bike/ski 20 push-ups 15 OHS @ 115/75

Stationary 50s

CrossFit Surmount - CrossFitStationary "Filthy Fifty" (Time)For time: 50 Box Jumps 24/20 50 Renegade Rows* 50 KBS (53/35) 50 Reverse lunges (no #) 50 Push Press (45/35) 50 Medball Thruster 50 Burpees 50 Double undersRenegade rows: No Push-up, use 1 DB, switch every 5...

Muscle Squat Snatch!

CrossFit Surmount - CrossFitHang Snatch (7 x 3, about 70% of snatch)Metcon (Time)10 rounds for time 10 Front Rack Lunges @ 115/75 30 Double undersWeight must that weight is that all are unbroken

Buns and Guns

CrossFit Surmount - CrossFitMetcon (Weight)4 Sets, using 2 DB 6 Tall Kneeling DB press/side 6 Alt Glute Bridge Floor Press/sideIn the DB Press, the non-working arm stays at the front rack. In the floor press, the non-working arms stay above the athleteMetcon (4 Rounds...

Slammin’ New Week

CrossFit Surmount - CrossFitFront Squat (3 Hang Power Clean + 3 Front Squat)20 minutes to work up to a heavy setMetcon (Time)21-15-9 - Deadlifts @185/135 lbs - Box jumps 24/20 - Slam Balls (heavy)

We Need a Hero

CrossFit Surmount - CrossFitHavana (AMRAP - Rounds and Reps)Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult,...

Ready to Get Started?

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