Swing Your Partner

CrossFit Surmount – CrossFit Metcon (Time) Partner WOD 6 RFT – 15 medicine ball clean and throws – 15 medicine ball Abmat sit-ups and throws – 15 hang power cleans (95/63) – 15 box jump overs – 15 calorie row – For all...

Summertime Challenge!

CrossFit Surmount – CrossFitA: Summertime Challenge Benchmark Part A (AMRAP – Reps)5-min AMRAP – 5 Box jump overs* – 10 Toes to bar | Knees to 90 | Abmat sit-ups*** Level III (30/24), Level II (24/16), & Level I (16/10) **Level III, II,...

Coach Nick

CrossFit Surmount – CrossFit Metcon (Time) “Nolan” AFAP – 10 pull-ups – 20 pushups – 30 Abmat sit-ups Run ladder of 200m, 400m, 800m, 1mile, 800m, 400m, & 200m Begin with pull-ups, pushups, sit-ups and then run 200m. The 3...

Legs & Abs

CrossFit Surmount – CrossFitMetcon (Weight)Every 90 seconds for 8 rounds Complete 1 FS + 2 BSTake the bar from the rack. Quickly transition from FS to BS. Begin at 45-55% of FS 1RM and increase weight and form and execution improve.Metcon (Time)10, 9,...

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....