WOD

CrossFit Surge – CROSSFIT Metcon (No Measure) A) 6 Sets: (EMOM) Minute 1 = 15/12 Calorie Row or Bike Minute 2 = 10-15 each Single... Read More

CrossFit Surge – CROSSFIT Metcon (Time) “Murph Variations” Depending on what you have available perform For Time: 1 Mile Run 100 Pull Ups/Power Clean/KB Swing/Sit... Read More

CrossFit Surge – CROSSFIT Metcon (Time) 3 Rds For Time: 40 Single DB Reverse Lunges (20/20) 30 Single DB Push Press (15/15) 20 Burpees *Every... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Reps) 10 Year Anniversary WOD 3 Rds For Total Reps: 45 Seconds Wall Balls Rest 15 Seconds 45... Read More

CrossFit Surge – CROSSFIT Metcon (No Measure) A) 5 Sets: EMOM 5-10 Burpee 5-10 Toe to Bar/V-Ups B) 5 Sets: EMOM 5-10 Bear Hug Good... Read More