5 Rounds of:
1 minute max reps burpees
1 minute max reps KB Swings
1 minute plank hold
-There will be a 15 second transition period to change exercises.


Category: Uncategorized

AMRAP 20
5 Front Squats
5 Toes to Bar


Category: Uncategorized

TODAY WE WILL ONLY BE HAVING 3 CLASSES
7AM, 8AM, AND 9AM

Deadlift
3 reps at 45% of 1 rep max
3 reps at 55% of 1 rep max
3 reps at 65% of 1 rep max
3 reps at 75% of 1 rep max…
3 reps at 85% of 1 rep max

Romanian Deadlift
2 sets of 5 with 5-10lbs more than last week.


Category: Uncategorized

Each partner must complete all the reps of an exercise before moving on to the next exercise. Each partner is only allowed to do the maximum reps listed with each exercise per turn. For example: On handstand pushups each partner is only allowed to do 3 reps at a time and must then wait for their partner to do 3 before continuing on to each complete their full 21 reps. However if a partner is only capable of one rep at a time they may switch early. On the double unders both partners may go at the same time but cannot start the next exercise till both are finished.

For Time:

21 Hand Stand Pushups (3 reps max per turn)
50 Double Unders (both go at same time)
35 Ring DIps (5 reps max per turn)
50 Double Unders (both go at same time)
50 Weighted Pushups (10 reps max per turn)
50 Double Unders (both go at same time)


Category: Uncategorized

EMOM 10
1 Snatch Grip Power Shrug+1 Hi Pull+1 Power Snatch
(Light for technique)

“Isabel”
30 Snatches for time


Category: Uncategorized

If you have been thinking of joining Team CrossFit Surprise in the Spartan Sprint this February – here is a code for 15% off! “LABORDAY”
http://www.spartan.com/


Category: Uncategorized

4 Partner WOD
4 Rounds:
Partner 1 Row 250 M
Partner 2 Max Reps Wall Ball
Partner 3 Max Reps Plate Ground To Overhead
Partner 4 Max Reps box jumps


Category: Uncategorized
Starting September 15th we will be participating in the LuRong Paleo Challenge! It is a national challenge with weekly prizes for the athlete and the affiliate. There are scaled levels for EVERY level of athlete! We would like EVERY member …of the CrossFit Surprise family to participate in this challenge. Lets work together to be healthier, stronger and united as a box. for details click on the link below and to sign up be sure to select CrossFit Surprise as your affiliate. https://www.lurongliving.com/challenge/

Category: Uncategorized

10 rounds for time of
10 burpees
15 V-ups


Category: Uncategorized

“Helen”
3 rounds for time of
400 meter run
21 Kettle bell swings
12 pull ups


Category: Uncategorized
CrossFit Journal: The Performance-Based Lifestyle Resource

Petes Paleo – Paleo meals delivered!




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