Pace yourselves…

CrossFit Surmount – CrossFitRest 5 minutes between metcons.Metcon (AMRAP – Reps)With a partner 10-min AMRAP Power snatches (75/53) & box jump overs- As partner A completes 10 box jumps overs partner B completes as many PS as possible. – Score =...

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...

Team WOD!

WOD for Sunday, July 28 WODs at 9:45 & 11 am In teams of 3 or 4 34-minute AMRAP 3, 10-minute rounds Rest 2 minute between rounds One (1) member will be rowing at any given time and for 2 minutes at a time. The other team members will be completing as many reps as...

Pushing, pressing, pulling, and rowing

WOD for Tuesday, June 25 WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm Boot Camps at 6 & 7 am Foundations, Part 3 from 7:30 to 9 pm Nice work with hang power snatches, pushups, and double unders! What’s the best way to master double unders?...

Father’s Day!

WOD for Sunday, June 16 WODs at 9:45 & 11 am In teams of 3, with only one person working at a time, complete 150 reps of the following activities AFAP: Bodyweight squats (front, high bar, low bar, overhead) American KB swings (52/35) Russian twists (45/25) Box...