WOD

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