WOD

CrossFit Surge – CROSSFIT Essentials/Performance 3 Position Power Snatch + Overhead 4 Sets: 3 Position Power Snatch (Top to Bottom) + 2 Overhead Squat Essentials... Read More

CrossFit Surge – SWEAT Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes 7 KB Sumo Deadlift High Pull 7 Push Ups

CrossFit Surge – CROSSFIT Essentials/Performance Metcon (Time) 400m Run 10-1 Alternating Single Arm DB Snatch Each Box Jumps 400m Run Competition Handstand Flow Rotate through... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Back Squat 4 Sets: Tempo Back Squat @30×1 x 5 Tempo Pull Up @31×1 x 5-8 Lunge Complex/YTW 3 Sets... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Bench Press 3 Sets: ONLY PERFORM 1ST 3 SETS Build to Heavy 8 reps Bench Press *no failing Standing KB/DB... Read More