Lots o’ Reps

AnnouncementsDon’t forget: You MUST sign in to Open Gym at least 4 hours in advance. If no one signs in, the session will be cancelled. CrossFit Surmount – CrossFitMetcon (Time)25/leg walking lunges 20 pull-ups 50 box jumps (24/20) 20 double unders 25 ring...

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...

A Blast from the Past

CrossFit Surmount – CrossFitWe last completed this workout March 23, 2014.OPT A: Metcon (Time)Run 1 mile 
Then complete 6 rounds of 9 reps of the following:
 — Handstand pushups
 — Burpee pull-ups
 — Banded dead-lifts (185/133)
 — Ring dips
 — Burpee box jumps...

Dip and lift

CrossFit Surmount – CrossFitMetcon (Time)25-20-15-10-5 Ring dips 5-10-15-20-25 Dead-lifts (185/123)
 Run 400m after each roundScale as necessary, including using the matador and/or completing ring rows. As always, you may decrease the weight of the...

Rows and Rings

CrossFit Surmount – CrossFit2k Row (Time)Max Effort 2k RowMetcon (AMRAP – Reps)10, 1-min rounds; rest 15 seconds between rounds Odd # rounds Max rep ring rows Even # rounds Max rep pushupsRx + complete unassisted ring dips and incline pushups...