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Daily Workouts

Row Method

CrossFit Surge – ENDURANCE Warm-up WARM: Warm-up (No Measure) Dynamic Warmup Endurance ROW: Metcon (Distance) 3 x 15 minute row events Row the first five...
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Swim WOD

CrossFit Surge – ENDURANCE Endurance WU/MS: Metcon (No Measure) WHEN THE CLOCK STRIKES 12 W/U: 50 swim 50 backstroke 50 kick only 50 pull 50...
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Runerval

CrossFit Surge – ENDURANCE Endurance W/U: Warm-up (No Measure) Dynamic Warmup RUN: Metcon (Time) 40 V-Ups 40 Pushups 400m fast run Rest 2′ 30 Ground...
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