Christmas in July

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)...

Joey Tribbiani

Announcements The 9:45 am session is CANCELLED this Saturday, May 30. Sessions will be held at 8:30 and 11 am ONLY. CrossFit Surmount – CrossFit Choose “Easy Mary” or J.T. Skill Building Handstand Push-ups (Practice HSPUs, including scaling)...

“Elizabeth”

CrossFit Surmount – CrossFitA: Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsB: Wall Ball Shots (EMOTM for 15 minutes complete 5 unbroken reps)

Scary!

CrossFit Surmount – CrossFitRemember to dress as your favorite superhero!Metcon (Time)8 RFT
 1 dead-lift @ 75% of 1RM
 2 barbell facing burpees 3 ring dips 4 OH walking lunges (45/35) 
5 chin-ups
 6 wall balls (20/14 & 10/9) 
7 negative pushups (45/35)
...

Rings!

WOD for Tuesday, May 21 WODs at 6, 7:15, 8:30 & 11:45 am and 5:15, & 6:30 Boot Camp at 6 am Foundations at 7:30 pm Today’s focus is on the rings. What are the benefits of using rings? I’m glad you asked! Read this CrossFit Journal article. Read it...