Daily Workouts

CrossFit Surge – CROSSFIT Metcon (Time) A) 2 Sets: A) Shoulder Press @3030 x 15 Laying Prone Heels on Bench or Chair Heel Curl @3010... Read More

CrossFit Surge – CROSSFIT Metcon (Time) A) 2 Sets: Elbow on Knee External Rotation x 10 Scapular Push Up x 10 Feet Elevated Toe Touch... Read More

CrossFit Surge – CROSSFIT Bodyweight Metcon (AMRAP – Reps) A) 3 Sets: Wt. Bulgarian Split Squat or Split Squat @ 3031 x 15 each Bent... Read More

CrossFit Surge – CROSSFIT Bodyweight Metcon (3 Rounds for reps) AMRAP in 6 Minutes 12-9-6 Push Ups Sit Ups Rest 3 Minutes AMRAP in 6... Read More

CrossFit Surge – CROSSFIT Bodyweight Metcon (AMRAP – Rounds and Reps) A) 2-3 Sets: 45 Seconds Wt. Wall Sit 10 RDL 30 Seconds Wt. Wall... Read More

CrossFit Surge – CROSSFIT Metcon (No Measure) EMOM x 4 sets Minute 1 = 10-18 KB/DB Swing Minute 2 = 8-12 No Push Up Burpee... Read More

CrossFit Surge – CROSSFIT Metcon (3 Rounds for time) A) 3 Sets 10-20 Odd Object Ground to Overhead 200m Run or 100 Double Unders/50 Jumping... Read More

CrossFit Surge – CROSSFIT Warm-up (No Measure) 2 Sets: Elbow on Knee External Rotation x 10 Scapular Push Up x 10 Feet Elevated Toe Touch... Read More

CrossFit Surge – CROSSFIT Metcon (Time) Body Weight/KB/DB/Barbell WOD A) 3 Sets: Wt. Bulgarian Split Squat or Split Squat @ 3031 x 15 each Bent... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 11 Minutes Backpack/Odd Object Deadlift 30 Double Unders/Single Unders/plate or book hops 10... Read More