WOD

CrossFit Surge – Muscle Muscle A) 4 Sets 1 1/4 DB Bench Press x 8-10 Rest 20 Seconds Hand Anchored 1 1/4 single arm bent... Read More

CrossFit Surge – CROSSFIT Metcon (2 Rounds for reps) With a Partner Complete: AMRAP in 20 Minutes A) Station 1 = “Cindy” 5 Pull Ups... Read More

CrossFit Surge – CROSSFIT Essentials (Sweat) Lower 3 Sets (Every 3 Minutes) Wt Hip Extensions x 8-10 1 1/4 Goblet Squat x 10 Metcon (Time)... Read More

CrossFit Surge – CROSSFIT Metcon (Time) A) 3 Sets 12 Burpee 21 KB Swings 400m Run/500m Row Immediately into B) For Time 50 Slam Balls... Read More

CrossFit Surge – CROSSFIT Push/Pull 4 Sets: (Alternate Movements every 2 Minutes) 3 Position Bench Press (wide, neutral, close) x 6 each Banded Deadlift x... Read More