WOD

CrossFit Surge – CROSSFIT Essentials/Performance Metcon (3 Rounds for reps) A) AMRAP in 8 Minutes 50 Double Unders 8 Power Snatch 75/55 8 Bar Facing... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Strength A) 6 Sets: Back Squat x 6-3 Set 1 = 6 Reps @ 67% Set 2 = 3 Reps... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Complete AMRAP in 20 AMRAP in P1 = 200m Run w/medball P2... Read More

CrossFit Surge – CROSSFIT Strength 4 Sets: 3 Position Front Banded Snatch Grip Deadlift + 3 Snatch Pulls 3 Position Power Snatch (Top to Bottom)... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Reps) 8 sets: Tabata 20 seconds on / 10 seconds rest (Rotate through movements) Side kick throughs (https://youtu.be/dFRDRm_OV0w)... Read More