WOD

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