WOD

CrossFit Surge – CROSSFIT Metcon (Calories) In teams of 3 Every 3 minutes x 12 sets total (36 minutes) S1 = AMRAP in 2 Minutes... Read More

CrossFit Surge – CROSSFIT Metcon (Weight) 4 Sets For Load 5 Thrusters (AHAP) 500/400m Row Rest 2 Minutes *Goal is to increase pace each set... Read More

CrossFit Surge – CROSSFIT Metcon (No Measure) Handstand/Rope Climb 3-5 rounds not for time 5x Handstand roll outs https://vimeo.com/181503022/c83a55cb9f 1 rope climb 10 meter handstand... Read More

CrossFit Surge – CROSSFIT Strength A) 5 Sets (Alternate Every 2 Minutes) Minute 1 = Bench Press x 5-3-1-5-3-1 Minute 2 = Power Clean x... Read More

CrossFit Surge – CROSSFIT Strength A) 4 Sets (Every 2 minutes) Block Deadlift x 5-4-3-2 (rpe 7-8) Band Pull a Parts x 12 B) 3... Read More