WOD

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) Dynamic Warm Up Essentials Metcon (Time) In Teams of 3 Perform For Time: (30 Minute Cap) 3... Read More

CrossFit Surge – SWEAT Metcon (Time) In Teams of 3 Perform For Time: (30 Minute Cap) 3 Rds: 30 Hanging Knee Raises 30 Burpee 30... Read More

CrossFit Surge – SWEAT Strength 3 Sets: DB Split Squat x 6-8 each Russian KB Swings x 15-20 Renegade Row x 6-8 each Side Plank... Read More

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) Dynamic Warm Up Essentials/Performance Front Rack Step Back Lunge 10 Sets: (Every Minute on the Minute) Front... Read More

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) Dynamic Warm Up Essentials/Performance Metcon (Time) For Time: 3 Rds: 300m Run 8 No Push Up Burpee... Read More