by Wodify | Jun 30, 2015 | WOD
CrossFit Surmount – CrossFitMetcon (Time)“The 12 Days of CrossFit”
AFAP
1 wall crawl 2 handstand pushups
3 chest to bar pull-ups
4 stiff-legged deadlifts (95/63)
5 back squats 6 ring dips
7 box jumps (24/20)
8 knees to elbows 9 Russian KB swings (52/35)...
by Wodify | Jun 21, 2015 | WOD
CrossFit Surmount – CrossFitHang Snatch (Establish 1RM)With a running clock, take up to 20 minutes to establish 1RMMetcon (3 Rounds for reps)Min 0-4 | Run 400m and complete max rep pull-ups Min 4-8 | Run 400m and complete max rep toes to bar Min 8-12 Run 400m...
by Wodify | May 7, 2015 | Partner WOD, WOD
CrossFit Surmount – CrossFitMetcon (Time)Solo or with Partner 21-15-9 – Deadlifts (225/163) – Box jumps (24/20) – Incline push-ups (24/20)*Partners may complete maximum of 3 reps per turn Scale as needed *You may substitute unassisted HSPUs...
by Wodify | Dec 19, 2014 | WOD
CrossFit Surmount – CrossFit50 strokes row (Calories)Row max calories in 50 strokesMetcon (AMRAP – Rounds and Reps)20-min AMRAP 10 chest to bar pull-ups/handstand pushups (alternate rounds) 20 back squats/front squats (95/63) (alternate rounds) 30 double...
by Wodify | Dec 9, 2014 | WOD
CrossFit Surmount – CrossFitMetcon (Time)“The 12 Days of CrossFit” AFAP 1 wall crawl OR muscle up (bar or ring) 2 Turkish get-ups (53/35) 3 handstand pushups 4 power cleans (95/63) 5 KB swings (53/35) 6 front squats (95/63) 7 box jumps (24/20) 8 toes to bar 9...
