Coach Jeff

CrossFit Surmount – CrossFitPress (Complete 2 reps EMOTM for 10 minutes)Begin @ 45 – 55% of 1RM and increase weight as form and execution improve.Metcon (Time)21-15-9 Burpee box jumps (24/20) American KB swings (53/35) Mountain climbers/leg SDHP...

A Blast from the Past

CrossFit Surmount – CrossFitWe last completed this workout March 23, 2014.OPT A: Metcon (Time)Run 1 mile 
Then complete 6 rounds of 9 reps of the following:
 — Handstand pushups
 — Burpee pull-ups
 — Banded dead-lifts (185/133)
 — Ring dips
 — Burpee box jumps...

It’s Coach Paul’s Birthday!

CrossFit Surmount – CrossFit Coach Paul’s Birthday WOD (Time) Solo or with partner Run 1 mile Then 6 rounds of the following: — 12 burpee dead-lifts (225/183) — 14 burpee box jumps (30/24) — 19 burpee pull-ups — 63 lateral bar hops/double unders...