Daily Workouts

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) Dynamic Warm Up Metcon (2 Rounds for reps) With a Partner Complete: A) AMRAP in 7 Minutes:... Read More

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: 45 Seconds Jump Rope 45 Seconds Plank Hold (Ring Plank Hold if you’re able) 30... Read More

CrossFit Surge – SWEAT Metcon (AMRAP – Rounds) EMOM x 15 Minutes 5 Bent Over DB Row 4 Burpee DB Deadlift (Perform burpee holding DB’s)... Read More

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) Dynamic Warm Up Competition Low Volume Foundations 3 rounds not for time Handstand walk 40 feet OR... Read More

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) 3 Sets: 3-2-1 (3 Squats, 2 Push Ups, 1 Broad Jump) x 3 Russian KB Swing x... Read More

CrossFit Surge – SWEAT Metcon (4 Rounds for reps) A) AMRAP in 3 Minutes: 40 Wall Ball AMRAP Supine Knee to Elbows Rest 2 Minutes... Read More

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) 3 Sets: 1/2 Kneeling Single Arm Landmine Press @2111 x 6-8 12 Banded Monster Walk (forward/Back) 15-20... Read More

CrossFit Surge – SWEAT DB Shoulder Press/Strict Pull Up or Supine Row 3 Sets: (Every 2 Minute, 12 Minutes) Station 1 = Tempo DB Shoulder... Read More

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) Snatch Complex Essentials 3 Position Power Snatch + Pause Overhead Squat 5×1+1 (Above knee, just below knee,... Read More

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) Dynamic Warm Up Essentials/Performance/Competition Metcon (3 Rounds for reps) In Teams of 3 Perform: A) AMRAP in... Read More