Five for Friday

CrossFit Surmount – CrossFit Choose 5 of the benchmark workouts. You may complete in any order. You may only begin an activity at the start of a 9-minute interval and will have no longer than 8 minutes to complete; thus, the clock will run continuously for 45...

Jump and Swing and Climb

AnnouncementsThe 9:45 am session is CANCELLED this Saturday, May 30. Sessions will be held at 8:30 and 11 am ONLY.CrossFit Surmount – CrossFitMetcon (Time)50 Kettlebell Swings 50 Box Jumps10-minute time cap You may partition the reps however you want Men: III...

10 x 3

CrossFit Surmount – CrossFitBench Press (Complete 3 sets of 10 reps @ 50% of 1RM )Record the time it takes to complete each set. You may rack the bar if needed.Metcon (3 Rounds for time)Record times for 3 sets2-min Rope Climbs (AMRAP – Reps)Max rope...

Team America!

CrossFit Surmount – CrossFitFront Squat (10 min to work up to your heaviest set of 3 reps)Metcon (Time)Team Workout In teams of 3 or 4 12 wall crawls 12 rope climbs 10m waiter’s carry 24 times (44/26) 72 power cleans (95/73) 72 power snatches (75/53) 120...

Christmas in July!

WOD for Sunday, July 27, 2014 WODs at 8:30 & 9:45 am Competitor WOD from 11 am to 12:30 pm “The 12 Days of CrossFit” AFAP 1 wall crawl OR rope climb OR skin the cat 2 handstand pushups 3 chest to bar pull-ups 4 shoulder to overhead (100 or 85/73 or 63) 5 knees to...