WOD

CrossFit Surge – CROSSFIT Strength 4 Sets (Alternating Movements 30 seconds on 30 seconds rest) DB Incline Press Double DB Bent Over Row Alternating Step... Read More

CrossFit Surge – CROSSFIT Metcon (Time) Choose option based on personal need: A) strength/power emphasis option 8 Sets 4 Power Clean 155/105 5 Push Press... Read More

CrossFit Surge – CROSSFIT Strength 9 Sets: (EMOM) Deload Week 1 Pause Back Squat @1311 1 Back Squat Metcon (AMRAP – Rounds and Reps) A)... Read More

CrossFit Surge – CROSSFIT Metcon (Time) Teams of 3, with a 25:00 Time Cap: 400m Single arm farmers carry (change hands every 200m. Each person... Read More

CrossFit Surge – CROSSFIT Essentials Metcon (AMRAP – Rounds and Reps) AMRAP in 25 Minutes 3 Deadlift 3 Power Clean 3 Front Squats 5 Single... Read More