by Wodify | Jul 17, 2015 | Benchmark WOD, WOD
Announcements CrossFit 6-Pack Get Together Friday at 7:30! ALL are invited! CrossFit Surmount – CrossFit A: Metcon (Time) Waiter’s Carry Hold 10 minutes (30 sec work, 30 sec rest) to accumulate as much time as possible of alternating arm hold; maximum 2.5...
by Wodify | Jul 14, 2015 | Hero WOD, WOD
CrossFit Surmount – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Scale as necessary. Do not, however, complete kipping pull-ups.
by Wodify | May 24, 2015 | Hero WOD, WOD
CrossFit Surmount – CrossFit Sessions at 8:30 and 9:45 only! Arrive early to warm up and set up on your own. We’ll begin promptly at 8:35 and 9:50. Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest...
by Wodify | Nov 30, 2014 | WOD
CrossFit Surmount – CrossFitA1: Push Press (5 @ 75, 3 @ 85, & AMRAP @ 95% of 90% of 1RM)A1: Push Jerk (Complete up to 5 reps after each set of PP)Metcon (Time)5 RNDS 5 chin-ups 5 air squats 4 RNDS 5 pushups 5 wall ball shots (20/14 & 10/9) 3...
by GYM Admin | May 25, 2014 | Hero WOD, WOD
WOD for Monday, May 26, 2014 WODs at 8:30, 9:45 & 11 am As is the tradition at many CrossFits around the country, today we will be once again to completing the Hero WOD “Murph”. Click here to learn more about the challenge. Be sure to click the...
