Daily Workouts

CrossFit Surge – CROSSFIT Essentials Metcon (Weight) For 20 Minutes: Hang Snatch HIGH PULL (from position of struggle) + Power Snatch + 1 Overhead Squats... Read More

CrossFit Surge – CROSSFIT Metcon (Weight) 2 sets: A) 4 Sets (EMOM) DB/KB Front Rack NON Alternating Russian Step Ups Each x 5 each (AHAP)... Read More

CrossFit Surge – CROSSFIT Metcon (Time) Helen meet Grace With a Partner Perform: 3 Rds 400m Run 21 KB Swings 12 Pull Ups Right into:... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) CrossFit Open 20.2 Rx AMRAP in 20 Minutes 4 DB Thrusters 50/35 6 Toe to... Read More

CrossFit Surge – CROSSFIT Metcon (Time) For time 60/50 Calorie Row 50 Air Squats 40 Hand to Hand Russian kb swing 30 Slamball 20 yard... Read More

CrossFit Surge – CROSSFIT Metcon (2 Rounds for reps) A) 10 Minutes to Complete 3 DB Z Press + 5 Hip Bridge DB Floor Press... Read More

CrossFit Surge – CROSSFIT Metcon (Weight) For 20 Minutes: Hang Snatch HIGH PULL (from position of struggle) + Power Snatch + 1 Overhead Squats +... Read More

CrossFit Surge – CROSSFIT Metcon (Weight) 2 sets: A) 4 Sets (EMOM) Front Rack Step Back Lunge x 3 Each (AHAP) Right into B) 4... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Perform AMRAP in 14 Minutes 9 Dips 12 Medball Clean 2 Rope... Read More

CrossFit Surge – CROSSFIT Strength 5 sets (every 90 seconds) 3 Position Pause clean Deadlift + Hang Power Clean + Front Squat + 2 Clean... Read More