“Crain”

CrossFit Surmount – CrossFitCrain (Time)2 Rounds for time of: 34 Push-ups 50-Yard Sprint 34 Deadlifts, 135# 50-Yard Sprint 34 Box Jumps, 24″ 50-Yard Sprint 34 Clean and Jerks, 95# 50-Yard Sprint 34 Burpees 50-Yard Sprint 34 Wall-Ball Shots, 20# 50-Yard...

Getting Ready for October

AnnouncementsJoin Dr. Heather for Power Flow Yoga THIS Sunday, September 6 from noon until 1:15!CrossFit Surmount – CrossFitDeadlift Ladder @ 65% of 1RM (AMRAP – Rounds)With a continuously running clock do one deadlift the first minute, two deadlifts...

Mates

CrossFit Surmount – CrossFit Metcon (Time) In teams of 3 or 4 150 pushups | plank 150 pull-ups | hang from bar 150 Russian KB swings (53/35) | waiter’s hold 150/leg alternating leg lunges | hold bottom of squat (45/35) 150 deadlifts (135/113) | hold top of...

Happy

CrossFit Surmount – CrossFit Metcon (AMRAP – Reps) Every 35 seconds for 30 rounds Complete 5 wall ball shots Complete with a heavier weight (>20/14) or a higher target (>10/9) for Rx+ Metcon (AMRAP – Reps) “Happy” Complete a...

Coach Marni

CrossFit Surmount – CrossFitVertical Ring Hold (Time)Headstand Hold (Time)Handstand Hold (Time)Handstand Walk (Distance)Metcon (AMRAP – Reps)10-min AMRAP Odd# min | Max rep deadlifts @ 65% of 1RM Even# min | Max rep hand release pushups Rest 2 minutes...