Daily Workouts

CrossFit Surge – CROSSFIT Essentials Strength 3 Sets Back Squat + Goblet Squat 5 Back Squats @21×1 + 5 Goblet Squats Performance Strength Strength Intent:... Read More

CrossFit Surge – CROSSFIT Metcon (Time) With a Partner Perform: (35 Minute cap) For Time 1600m Partner relay run (4x400m partner alternate each partner Runs... Read More

CrossFit Surge – CROSSFIT Metcon (Weight) EMOM x 6 sets Minute 1 = 3 Deadlift Minute 2 = *Overhead Pressing option Minute 3 = 14-20... Read More

CrossFit Surge – CROSSFIT Metcon (4 Rounds for time) Every 5 minutes x 4 400m Row 300m run 20 yard plate push 10 yard seal... Read More

CrossFit Surge – CROSSFIT Metcon (Time) For Time: 10-1 DB Incline Press Back rack Alternating Step Back Reverse Lunge each Double DB Bent Over Row... Read More

CrossFit Surge – CROSSFIT Metcon (3 Rounds for reps) 2 Rds For Reps (Total push ups, T2B, pull ups) AMRAP in 2:30 150m Run 15... Read More

CrossFit Surge – CROSSFIT Strength Back Squat (Every 2:30) 5 @ 50-60% 4 @ 65-70% 3 @ 75-80% 3 @ 85-90% 3 @ 93-95% 3... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Complete: AMRAP in 15 Minutes A) 2 Rds 6 Wall Climbs/Box Walk/inch... Read More

CrossFit Surge – CROSSFIT Metcon (Time) EMOM x 6 sets Minute 1 = 3 Front Squats Minute 2 = *Pull up option Minute 3 =... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes 50/40 Calorie Row In Remaining Time AMRAP 5 Devils Press 10... Read More