Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes 4 Burpee 12 Single Arm DB Push Press 6/6 4 Burpee 12 DB Russian Twist (6/6) *Between Each Set Perform Side Shuffle RT + Side Shuffle Left + Forward Run to Backwards Run x 3 Metcon (No Measure)...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 4 Sets: 10-8-6-4 Bench Press (Building) 10-8-6-4 ElevatedSumo Deadlift (Building) 400m Run Rest 2 Minutes B) AMRAP in 10 Minutes 10-15-20-25-30…etc… Alternating Single Arm DB Snatch 45/30 Push Ups Competition Metcon (Distance) A) 3 Sets: Single Leg Box Jump x 3...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: 15/10 Calorie Bike/Row 10 Low Band Lateral Y Raise Each 15 Side Plank Banded Row Each 20 Single Arm KB/DB Overhead March x 20 Steps Each Rest 90 Seconds B) 3 Sets: Shoulder Press @ 21×1 x 5-4-3 Wt....Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: TKE x 15 Banded Triple Threat x 5 Banded Good Mornings x 15 Bent Over Lateral Raise x 15 B) 4 Sets: (Every 90 Seconds) Station 1 = Back Squat x 5-4-3-2 (Build to heavish 2 for today) Station...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform For Time: 50-40-30-20-10 KB Sumo Deadlift High Pull Handstand Push Up/Push Up KB Front Rack Lunge *Perform 8 Bar Muscle Ups or 20 Pull Ups Between Each Round (1 Partner works at a time) Competition Metcon (Time) With a Partner Perform For...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 3 Sets: (EMOM) Minute 1 – Nose to Wall Handstand Hold x 30 Seconds (focus on stabilizing your midline and maintaining a good vertical position) Minute 2 – Wide Grip Strict Pull Ups x 6-8 Minute 3 – 6-8 Single DB Overhead Reverse Lunges x...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 1500/1000m Row or 2 Mile Bike 100 Mountain Climbers 75 Slam Balls/Plate Ground to Overhead 50 Supine Barbell Wind Shield Wipers (25/25) (https://www.youtube.com/watch?v=9NXXC4q_eCA) 25 Burpee Hand Anchored Bench/Box Lateral Hops Competition Metcon (No Measure) GymnasticsRead More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 4 Sets: 8-6-5-4 Bench Press 8-6-5-4 Sumo Deadlift 2 Minutes Rowing For Distance Rest 2 Minutes B) AMRAP in 12 Minutes 20 Russian KB Swing 18 Jumping Pull Ups 15 Sit Up 12 Single DB Step Up (6/6) Competition Metcon (AMRAP...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Turkish Get Ups x 3 each Band Pull a Parts x 15 Side Plank x 20-30 Seconds B) 3 Sets For Time: 500/400m Row or 400m Run or 40/30 Calorie Bike 15 Pull Ups Barbell Thrusters* Rest 5 minutes *Set 1: 20 reps @...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 2 Sets: TKE x 15 Banded Triple Threat x 5 Banded Good Mornings x 15 Bent Over Lateral Raise x 15 B) 4-5 Sets: (Every90 Seconds) Station 1 = Back Squat x 5 (Build to heavish 5 for today) Station 2 = Wt. Dips...Read More