WOD

CrossFit Surge – CROSSFIT Strength A) 4 Sets (Every 2 minutes) Block Deadlift x 4 (rpe 7-8) Band Pull a Parts x 10 B) 4... Read More

CrossFit Surge – CROSSFIT Warm-up (No Measure) 2 Sets: Side Lying off Bench Lateral DB Raise x 8 each Heels on Bench 90 degree Hip... Read More

CrossFit Surge – CROSSFIT Essentials Metcon (Time) A) With a Partner Complete For Time (18 minute cap) 40 Single Arm DB Snatch or KB Swing... Read More

CrossFit Surge – CROSSFIT Essentials Metcon (Time) For Time “Angie’s House” 15 Pull Ups/Supine Row 15 Push Ups 15 Sit Ups 15 Squats Into “Helen’s... Read More

CrossFit Surge – CROSSFIT Metcon (No Measure) A) 4 Sets EMOM Minute 1 = Bench Press x 12-10-8-6 Minute 2 = Power Clean x 5-5-4-4... Read More