Swing Your Partner

CrossFit Surmount – CrossFit Metcon (Time) Partner WOD 6 RFT – 15 medicine ball clean and throws – 15 medicine ball Abmat sit-ups and throws – 15 hang power cleans (95/63) – 15 box jump overs – 15 calorie row – For all...

Green Eggs and Ham

CrossFit Surmount – CrossFit Handstand Hold (Time) If you unable to complete completed handstand completed headstand If you are able to complete headstand against the wall for 1 min or more completed freestanding Metcon (5 Rounds for reps) 3 Rounds – Wall...

Don’t let Mondays get you down!

CrossFit Surmount – CrossFitFront Rack Lunge (EMOTM for 12 min)Bar starts from the floor. @ 55 to 65% of 1RM; increase weight as form and execution improves. Min 0-5 | 3/leg Min 5-10 | 2/leg Min 10-12 | 1/legMetcon (3 Rounds for reps)5-min AMRAP 5...

Happy New Year!

CrossFit Surmount – CrossFitZeus (Time)3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsWomen: 14# wall ball 53# SDHP & PP 85% bw...