Daily Workouts

CrossFit Surge – CROSSFIT Strength A) 3 Sets: Tempo Bench Press @51×1 x 5 DB Floor Press x 10 Alternating Neutral Grip/Supinated Grip Single Arm... Read More

CrossFit Surge – CROSSFIT Metcon (Time) “1/2 Bull” Option 1: 1 Rd For Time: 200 Double Unders 50 Overhead Squats 135/95 50 Pull Ups 1... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes: 1000m Row In Remaining Time Perform: 10 Plate Ground to Overhead... Read More

CrossFit Surge – CROSSFIT Essentials/Performance/Competition Warm-up (No Measure) 2 Sets: Prone Incline Bench YTW x 8 each Side Plank Oblique Crunch x 10 each Medball... Read More

CrossFit Surge – CROSSFIT Metcon (3 Rounds for reps) A) AMRAP in 8 Minutes 15 Supinated Grip Deadlift 115/75 9 Barbell Shoulder Press (DB Shoulder... Read More

CrossFit Surge – Muscle

CrossFit Surge – CROSSFIT Essentials/Performance Back Squat 9 Sets: (Every 2 Minutes) Back Squat x 3-1 Set 1 = 3 Reps @ 79% Set 2... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Reps) A) 3 Sets: Tempo Bench Press @51×1 x 5 DB Floor Press x 10 Alternating Neutral Grip/Supinated... Read More

CrossFit Surge – CROSSFIT Essentials (Sweat) Metcon (Time) For Time: A) 6 Rds: 6 KB Sumo Deadlift High Pull to Goblet Squat 8 Hanging Knee... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Metcon (AMRAP – Reps) 4 Sets For Reps: (40 seconds on/20 seconds off) Station 1 = Push Up + Knee... Read More