Push Jerk

CrossFit Surmount – CrossFitPush Jerk (Establish 3RM)Metcon (AMRAP – Rounds and Reps)12-min AMRAP 3 Power C&J (95/63) 3 lateral bar hops 5 thrusters 5 lateral bar hops 7 floor presses 7 lateral bar hops

One Less Bell To Answer

CrossFit Surmount – CrossFitPush Press (Establish 3RM)Metcon (10 Rounds for time)Every Other Minute for 20 Minutes (10 Rounds) 1 clean @ 65% of 3RM push press 2 thrusters 3 power or split jerks 4 box jumps @ 85% of maximum height 5 forward roll +...

Wood

CrossFit Surmount – CrossFit Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 Minute In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May...

Master of the Universe

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...

As Many Runs or Rows (or Rounds or Reps) as Possible

WOD for Tuesday, May 14 WODs at 6, 7:15, 8:30 & 11:45 am and 5:15, & 6:30 Boot Camp at 6 am Foundations at 7:30 pm CFS will be closed this Saturday, May 18, so that CFS  athletes may participate in the Spartan Challenge to support the Special Olympics. Coach...