Cleaning Power

CrossFit Surmount – CrossFitMetcon (Weight)Every 90 seconds for 10 rounds Complete 3 TNG power cleansBegin @ 50 – 65% of 1RM and increase weight as form and execution improve. You may NOT complete full squat clean for any of the reps. You may NOT...

One minute at a time

CrossFit Surmount – CrossFitBent Over Row (Complete 3 reps EMOTM for 9 minutes)Increase weight as form and execution improve.Metcon (12 Rounds for reps)AMRAP 1-min rnds; 30-second rest between rnds A. Headstand/handstand hold (secs) B. GHD/Abmat sit-ups C....

Chutes & Ladders

CrossFit Surmount – CrossFitSumo Deadlift (Ladder @ 50% of 1RM)- Record highest number of rounds (reps) completed – 15-min time capMetcon (3 Rounds for reps)5-min AMRAP – Press & Abmat sit-up ladder Rest 2 min 5-min AMRAP – Push press...

Abulous

WOD for Sunday, August 11 WODs at 9:45 & 11 am Rings are fun. That is all. Today is going to be challenging. AFAP: 25 wall crawls cash in Then — 50 dead-lifts @ 50% of 1RM — 50 front squats @ 50% of 1RM — 50 push presses @ 50% of 1RM — 200 Abmat back extensions...

Chip it any way you like it

Sunday, May 26 WODs at 9:45 & 11 am Announcement: WODs will be held on Memorial Day (Monday, May 27) at 7 & 10 am and Boot Camp will be held at 8:30 am (as normally scheduled). Both the 7 and 8:30 am Boot Campers may attend the 8:30 am session! We will be...