Surge Elite Performance & Fitness – CROSSFIT Metcon (Weight) A) 3 Sets: (Every 2 Minutes) Overhead Squat x 5 B) 4 Sets: (Every 2 Minutes) Block Deadlift x 5 (Build to heavy set of 5) Then: Drop to 80% of heaviest weight and perform 1 set of 10 reps. C) 2 Set: Single Arm Overhead...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 1000/800m Row Into: 100 Slam Balls *Every 25 Reps perform: 5 Supine Row 10 Push Up 15 Air Squats 200m Run 5 Supine Row 10 Push Up 15 Air Squats Metcon (No Measure) gymnasticRead More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 8 Sets: EMOM 2 Clean Grip Deadlift 2 Hang Power Clean 2 Front Squat *Start light and build slowly to a moderate to heavy load. NOT MAX B) AMRAP in 13 Minutes 4 Strict Pull Ups 16 Double DB Step Up...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 3 Sets: From a Split Position Perform 3 Shoulder Press + 2 Push Press + 1 Jerk Tempo Supine Ring Row @2211 x 6-8 KB or Plate Halos x 8 each 2 Sets: Split Jerk Balances x 5 AMRAP in 13...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Reps) 3-4 Sets: Tempo Back Squat @ 50×1 x 6-8 Rest 30 Seconds Rear foot elevated Barbell Deadlift (THIS IS NOT AN RDL) @ 2111 x 6 8each B) 5 Sets: (EMOM) Minute 1 = 50-75 Double Unders Minutes 2 = 20-25 Wall Balls Minute...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Reps) With a Partner Perform: 3 Rds For Reps 2 Minutes Bench Press 135/95 2 Minutes Toe to Bar/Ring 2 Minutes Deadlift 185/125 2 Minutes Med ball Sit Up Tosses 2 Minutes Row/Bike For Calories 2 Minutes Rest *1 Partner works at a time. You...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) AMRAP in 5 Minutes 3 Strict Pull Ups 3 Strict Dips B) Against 10 Minute Clock: 36-24-12 Alternating DB Snatch 24-18-12 Single Arm DB Thruster (1/2 RT/LT) 100 yard Shuttle Run (10×10 yards) In Remaining Time AMRAP: 3 Burpee 5 Double...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 3 Sets: 500m Row 400m Run 30 Double Unders 20 yard Plate Push 10 Burpee Box Jump Overs Rest 3 Minutes *Goal is to increase pace each set. Metcon (No Measure) Complete 3-5 rounds of the following: 30s handstand hold back against wall 30s plank hold...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets Reverse Hypers x 20 Seconds Rest 10 Seconds Reverse Plank Toe Touches x 20 Seconds Rest 10 Seconds Flutter Kicks x 20 Seconds Rest 10 Seconds Russian Twist x 20 Seconds Rest 10 Seconds Tuck or a Hollow Hold x 20 seconds Rest...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 3 Sets: 3 Shoulder Press In Split Position + 2 Push Press from Split Position + 1 Push Jerk from Split Position Tempo Supine Ring Row @2112 x 6-8 Banded Front Raise + Band Pull a Parts x 15 AMRAP in...Read More