Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 4 Sets: (Every 90 Seconds) 3 Position Power Snatch (Above the Knee, Just Below the Knee, Floor) Into 4 Sets: (Every 90 Seconds) 3 Position Clean + Jerk (Above the Knee, Just Below the Knee, Floor then Jerk) AMRAP in 12...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) Mini Band/Banded Shoulder Series 10 Banded Lateral Steps (Each) 10 Supinated Grip Band Pull a Parts 10 Steps Banded Monster Walk Forward/Backwards (Each) 10 Supinated Grip Diagonal Band Pull a Parts 10 Banded Glute Bridges (Just below knee) 10 Supinated Grip Elbows by side external...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Complete: A) 10 Rds: (15 Minute Cap) 4 Ring Muscle Ups or 6 Pull Up + 6 Dips 8 Burpee to 6″ Target 6 Back Squat (From Rack) 185/125 *Partners Alternate Movements Rest 5 Minutes B) For TIme: 40 Ring Muscle Ups or...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Bent Over YTW x 8 each Banded Lateral Step Overs x 30 Seconds Seated Elbow on Knee DB External Rotation x 8 each Wall Sit w/Medball Squeeze between knees x 20-40 Seconds B) 4 Sets: Deadlift x 10-8-6-4 Push Press...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes Buy In: 2K Row/2 Mile Bike In Remaining Time AMRAP: 10 Slam Balls/Plate Ground to Overhead 10 Breakdancers (5/5)(https://www.youtube.com/watch?v=7vhsqLrN5hc) 10 Reverse Plank Toe touches (5/5) Competition Metcon (No Measure) 10 rounds not for time :15s wall handstand perpendicular...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (3 Rounds for reps) A) 2 Sets: Banded TKE Box Heel Taps x 12-15 each Single Arm DB Upright Row @2111 x 8 each KB Cossack Squat x 5 each Single Arm Overhead March x 20 Steps Each 1 Set: (4 Minute Cap) 30 Single DB Lunge...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (6 Rounds for reps) A) 3 Sets: (Every 90 Seconds) 3 Position Power Snatch (Above the Knee, Just Below the Knee, Floor) Into 3 Sets: (Every 90 Seconds) 3 Position Clean + Jerk (Above the Knee, Just Below the Knee, Floor then Jerk) or 5 Sets: (Every...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) Mini Band/Banded Shoulder Series 10 Banded Lateral Steps (Each) 10 Supinated Grip Band Pull a Parts 10 Steps Banded Monster Walk Forward/Backwards (Each) 10 Supinated Grip Diagonal Band Pull a Parts 10 Banded Glute Bridges (Just below knee) 10 Supinated Grip Elbows by side external...Read More
“Thoughts I wanted to share. Since moving from Colorado and sadly away from Surge I have really wanted to kick myself. Kick myself for taking my 3 years at Surge for granted. I knew I found an amazing home in Surge but it was not until I had to leave that I realized how amazing...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) AMRAP in 7 Minutes 4 Power Snatch or Single Arm DB Snatch 8 Sit Up 12 Push Ups Rest 3 Minutes B) AMRAP in 7 Minutes 4 Shoulder to Overhead 115/75 or DB Shoulder to Overhead 8 Toe to Bar or Ring 8 Front Rack...Read More
