Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Hand to Hand Russian KB Swings x 10 Wall Balls for height x 6-8 Alternating Reverse V-Up + Reverse Knee to Elbow x 10 For Time: 5 Rds 5 Deadlift 185/125 50 ft. Handstand Walk or 20 Seconds Handstand Hold or Seal Lid Walk 5 Toe to Bar Into: 4 Rds 4 Deadlift 225/155 50 ft. Handstand Walk or 20 Seconds Handstand Hold or Seal Lid Walk 4 Toe to Bar Into 3 Rds 3 Deadlift 275/185 50 ft. Handstand Walk or 20 Seconds Handstand Hold or Seal Lid Walk 3 Toe to Bar Competition Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Hand to Hand Russian KB Swings x 10 Wall...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) With a running clock perform: Minutes 0-5: Accumulate 3 Minute Plank Hold Minute 5-10: 90 Russian KB Swings 70/55 Minutes 10-15: 800m Run Minutes 15-20: 70 Single DB Box Step Ups 45/30 (20″ Box) Minute 20-25: 60 Calorie Row Now same format but with 3 minute windows Minute 25-28: Accumulate 2 Minute Plank Hold Minute 28-31: 60 Russian KB Swings Minute 31-34: 400m Run Minute 34-37: 40 Single DB Box Step Ups Minute 37-40: 40 Calorie Row Metcon (No Measure) :30 Neck Rolls (R/L) :30 Shoulder Rolls (Forward/Backward) :30 Small Arm Circles (Forward/Backward) :30 Big Arm Circles (Forward/Backward) :30 Hip Circles (R/L) :30 Knee Circles (R/L) :30 Ankle Circles (Right Foot/Left Foot) :30 Calf Raises 1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this) 1:00 Alternating Cossack...Read more

Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) 2 Sets: Seated Elbow on Knee DB External Rotations x 8-12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 Banded Good Mornings x 15 Single Arm Farmers Carry x 40 yards each Plank Hold x 30-45 Seconds B) 4 Sets: Hang Snatch x 4-3-2-1 or Hang Clean or Trap Bar Deadlift 100-200-300-400m Run Rest 1:1 of Run Time C) 10-1 For Time: DB Deadlift DB Floor Press 25 ft. Shuttle RunRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 1 Sets: Bent Over YTW Raise x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 6 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 B) 3 Sets: Barbell Shoulder Press x 6 Wt. Strict Pull Up x 6 *This is our 2nd wave through the progressive reps cycle. Goal is to increase load from where you left off the week before last. For Time: 500m Row 40 Pull Ups 30 Sit Ups 20 Burpee Box Jumps 30 Sit Ups 40 Pull Ups 500m Row Competition Metcon (Time) A) 1 Sets: Bent Over YTW Raise x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 8 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 2 Sets: 2 Muscle Snatch...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Complete A) AMRAP in 18 Minutes: 2001m Run/Row/Bike (Partners Alternate every 200m on run, 250/200m row) In Remaining Time AMRAP: 11 Box Jumps 24/20 11 Shoulder to Overhead 125/85 11 Burpee Pull ups 11 Deadlift 170/120 11 Handstand Push Ups 11 Back Squat 125/85 11 KB Swings 70/55 11 Toes to Bar 11 Thrusters 110/75 *Partners may break up reps as they wish At the 21 Minute Mark Perform: B) AMRAP in 6 Minutes: 3 Power Clean 175/105 4 Double DB Front Lunge (2/2) 3 Muscle Up or Shoot Throughs *Partners Alternate Movements The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning: The 125 pound Shoulder to Overhead and...Read more