Daily Workouts

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds) A) 3 Sets: 10 Banded Plank Pull Downs RT 10 Banded Plank Pull Downs LT 30 Seconds... Read More

CrossFit Surge – CROSSFIT Metcon (Time) A) 3 Rds (Every 2 Minutes) 10 Pull Ups 3 Thrusters (Building) Into: 3 Rds (Every 2 Minutes) 8... Read More

CrossFit Surge – CROSSFIT Metcon (Time) For Time: 400m Run 15 Box Jump Overs 30 DB Hang Power Clean 50/35 15 Box Jump Overs 400m... Read More

CrossFit Surge – CROSSFIT Metcon (Time) A) 4 Sets: Close Grip Bench @21×1 x 6-8 (Hands under shoulders) Rest 20 Seconds Rear foot elevated Barbell... Read More

CrossFit Surge – CROSSFIT Metcon (Time) A) 3 Sets: Shoulder Press In Split Position x 5 Shoulder Shocker Series (Plate 8 Front Raise + 8... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Reps) A) 4 Sets: Back Rack Lunges x 5 each Rest 30 Seconds Barbell Hip Thrust @ 2111... Read More

CrossFit Surge – CROSSFIT Metcon (2 Rounds for reps) AMRAP in 18 Minutes: 2001m Run/Row/Bike (Partners Alternate every 200m on run, 250/200m row) In Remaining... Read More

CrossFit Surge – CROSSFIT Metcon (Time) For Time: (20 Minute Cap) 10-9-8-7-6-5-4-3-2-1 DB Devils Press 45/30 1-2-3-4-5-6-7-8-9-10 DB Floor Press 20 Double Unders 3 Sets:... Read More

CrossFit Surge – CROSSFIT Metcon (No Measure) 100 yrd Single Arm Farmers Carry Each Then 4 Rds (Tabata 20 seconds work/ 10 reset) 5 yard... Read More

CrossFit Surge – CROSSFIT Metcon (Weight) 10 Sets: (Every 3 Minutes) 15/12 Calorie Row or 18/15 Calorie Bike 15 Wall Ball 3 Sumo Deadlift (Keep... Read More