Surge Elite Performance & Fitness – CROSSFIT Metcon (Weight) 2 Sets: (Alternate Every 90 Seconds) 1st 90 Seconds = 8 Single Arm DB/KB Deadlift + 40 yard single arm farmers carry RT 2nd 90 Seconds = 8 Single Arm DB/KB Deadlift + 40 yard single arm farmers carry LT Warm Up 3 Sets: (EMOM) 3...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 3 sets: Double KB RDL @4011 x 6 Double KB Reverse Lunges @2011 (Farmers hold) 15 second Bike/Row Sprint Rest 2 minutes 2 Sets: Bent Over Row @5011 x 8 Seated Banded Row x 20-30 3 Sets: AMRAP in 4 Minutes: 4...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) AMRAP in 10 Minutes: 5 Sumo Deadlift High Pull 95/65 7 Hang Power Clean 9 Thrusters 30 Double Unders B) AMRAP in 5 Minutes: 10 Alternate Single Leg V-Up 10 Tall Plank DB Pull Unders 5/5 10 Russian Twist C) AMRAP...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 0-4 Perform: AMRAP in 4 Minutes: 5 Deadlift 185/125 5 Bench Press 135/95 5 Lateral Burpee Over Bar 4-8 Perform: 30/20 Calorie Row/Bike 8-12 Perform: AMRAP in 4 Minutes: 5 Deadlift 185/125 5 Bench Press 135/95 5 Lateral Burpee Over Bar 12-16...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 3 Sets: 500m Row 40 Double Unders 30 Mountain Climbers 200m Run 10 Burpee Rest 3 Minutes Competition Metcon (No Measure) Chipper – go through all of the following exercises once Hold exercises are written as “Hold:rest: number of intervals” for today’s session if you start...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Weight) 5 Sets: (Every 3 Minutes) 10 Toe to Bar 3 Hang Power Clean 2 Front Squat 1 Squat Clean B) 3 Sets: Single Arm DB Row x 8 each Banded Face Pulls x 15-20 C) 1 Set: (Choose 1 Option) Option 1 = 100 Banded Good...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 3 Sets: (Every 90 Seconds) Shoulder Press x 6-5-4 *(If you’re going to perform split jerk, perform the shoulder press from a split position) B) 3 Sets: (Every 90 Seconds) Push Press x 5-4-3 C) 4 Sets: (Every 2 Minutes) Split...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 3 Sets: 2 Double DB Squat + Double DB Step Up x 5 Seated Banded Hamstring Curls x 15-20 B) For Time 3 Rds: 12 Handstand Push Ups or Seated DB Z-Press 50 Double Unders 8 Burpee Box Jump Overs Into: 30/20 Strict Pull Ups...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Perform: AMRAP in 10 Minutes 10 Push Press 95/65 10 Box Jump 24/20 10 KB Swing 55/35 Rest 3 minutes AMRAP in 10 Minutes 10/7 Dip 10 Front Rack Lunges (5/5) 115/75 10 Pull Up *Partners alternate movements. Competition...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets Banded Lateral Steps x 15 each Band Pull a Parts x 15 Band Good Mornings x 15 Goblet Squat @ 3131 x 5 B) 3 Sets: Overhead Squat x 8 (From Floor) C) AMRAP in 12 Minutes 12 DB...Read More