by Wodify | Jul 13, 2015 | WOD
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...
by Wodify | Jun 27, 2015 | WOD
CrossFit Surmount – CrossFitMetcon (Time)A. Row for calories | bodyweight x .5/.4 B. Deadlifts | bodyweight x 100/80
C. Back squats | bodyweight x 50/40 D. Shoulder to overhead | bodyweight x 35/28 E.
Wall ball shots | bodyweight x 10/8 F. Pushups*- You are...
by Wodify | May 26, 2015 | WOD
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...
by Wodify | May 7, 2015 | Partner WOD, WOD
CrossFit Surmount – CrossFitMetcon (Time)Solo or with Partner 21-15-9 – Deadlifts (225/163) – Box jumps (24/20) – Incline push-ups (24/20)*Partners may complete maximum of 3 reps per turn Scale as needed *You may substitute unassisted HSPUs...
by Wodify | Apr 25, 2015 | Endurance WOD, WOD
CrossFit Surmount – CrossFit OPT A: Metcon (Time) Row 5K 500 double unders Run 5K OPT B: Metcon (Time) Row 3K 300 double unders Run 3K
