Steady Work

CrossFit Surmount – CrossFit Metcon (No Measure) EMOTM for 30 minutes Min 0 – 10 Odd # min – 5 ring dips Even # min – 5 ring rows Min 10 – 20 Odd # min – 5 forward roll to deck squats Even # min – 5 knees to elbows Min 20...

Coach Jennifer

CrossFit Surmount – CrossFitChoose 2, 3, or all 4 activities. We’ll also spend time working on skin the cats, back levers, and front levers.Metcon (Time)5 RFT 10 hang cleans (95/63) 20 deadlifts (95/63) 8 HC 20 lateral bar hops 6 HC 10 hand release...

Don’t Sandbag

CrossFit Surmount – CrossFitSnatch (EMOTM for 10 min complete HPS + PS + Snatch)Complete ALL sets @ 55-75% of snatch 1RMMetcon (10 Rounds for reps)Partner WOD 10, 2-min rnds for reps; rest 30 seconds between rounds Rotate through all activities 2x A. 20m...

Press, Push, Power

CrossFit Surmount – CrossFitPress (3-3-3-3-3)Push Press (2-2-2-2)Power Jerk (1-1-1)Complete rep(s) every 2 minutes.Metcon (AMRAP – Reps)5-min AMRAP 1, 2, 3… Chest to bar pull-ups Complete 5 lateral bar hops between each roundLateral bar hops do not...

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...