Faster, heavier, or both?!

CrossFit Surmount – CrossFit 30 Bodyweight Back Squats (Time) As fast as possible! If you are unable to complete bodyweight back squats, complete 30 reps at heaviest weight possible, and be sure to record weight in notes. Box Jumps (10 @ 80, 7 @ 90, 5 @ 100% of...

‘Til Wednesday

CrossFit Surmount – CrossFit A: Metcon (Time) 30-25-20-15-10-5 Windshield wipers (r/l = 1 rep) Power cleans (75/53) B: Metcon (Time) 30-25-20-15-10-5 Toes to bar Power cleans (63/45) C: Metcon (Time) 30-25-20-15-10-5 Abmat sit-ups Medicine ball cleans...

On Dasher!

CrossFit Surmount – CrossFitMetcon (AMRAP – Reps)Tabata double undersScore as true tabataOPT A: Metcon (AMRAP – Rounds and Reps)With 1 Partner 24-min AMRAP – 5 6-count burpees – 10 American KB swings (53/35) – 10 pull-ups Partners...

Seconds and Minutes — and Burpees

CrossFit Surmount – CrossFitMetcon (AMRAP – Reps)For 10 minutes :00 – 2 unbroken wall ball shots (20/14 & 10/9) :10 – 3 wall ball shots :20 – 4 wall ball shots :30 – 5 wall ball shots :40 – 4 wall ball shots :50 – 3...

Shuttle runs and medicine ball cleans!

WOD for Wednesday, May 15 WODs at 6, 7:15, 8:30 & 11:45 am and 5:15, 6:30, & 7:30 Boot Camp at 8:30 am CFS will be closed this Saturday, May 18, so that CFS  athletes may participate in the Spartan Challenge to support the Special Olympics. Coach Jeff’s...