WOD

CrossFit Surge – CROSSFIT Essentials/Performance 3 Position Power Clean 4×1 (Above the knee, Just below knee, floor RPE 6-7) *Focus on form and technique. Pause... Read More

CrossFit Surge – SWEAT Pull/Midline/Pull 3 Sets: Partner Assisted/Resisted Hamstring Curls @3131 x 6-10 (https://www.youtube.com/watch?v=vJabXHUknz4) Side Plank Crunches x 8-12 each DB Supinated Grip Bent... Read More

CrossFit Surge – Muscle Metcon (No Measure) 10 Minutes Continuous Movement: 10 Box Jump Step Downs 20/16″ 10 GHD Hip Extensions 20 Seconds Dip Support... Read More

CrossFit Surge – CROSSFIT Essentials/Performance/Competition 1 1/4 Bench Press 10 Minutes build to today’s heavy 5 rep 1 1/4 Bench Press Essentials Metcon (Time) With... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Metcon (Weight) 4 Sets: (EMOM) Minute 1 = 5 Back Squat Minute 2 = 6-10 Bar Facing Burpee Minute 3... Read More