Wednesday

CrossFit Dash Northeast, CrossFit Dash Northwest – NC COMPETEA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 3RM Front Squat. In GPP, DB Thrusters are (50/35).B. 60:00 GPPWarm-upWarm-up (No...

BAR CRAWL

CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFitAnnouncementHAPPY BIRTHDAY BLAKE ROBERTS!Warm-upWarm-up (No Measure)2 ROUNDS :30 Inchworms :30 Cossack Squats :30 Bootstrappers -THEN- AMRAP X 5 MINUTES (WITH BARBELL) 10/10 Elbow Punches :30 Squat Hold...

Wednesday

CrossFit Dash Northeast, CrossFit Dash Northwest – NCBURNWorkoutMetcon (No Measure)1 Round: 3:00 Stations 1:00 Rest b/t Stations STATION 1 1:30 Cal Row 1:30 Burpees STATION 2 AMRAP 8 Mountain Climbers 8 DB Deadlifts 8 DB Push Press STATION 3 1:30 Cal Row 1:30...

Wednesday

CrossFit Dash Northeast, CrossFit Dash Northwest – NC30Warm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5/5 Single Arm DB Up-Downs* 25ft High Knees 5/5 DB Deadlifts (sumo or suitcase style) 25ft. Butt Kickers 5/5 Single Arm Strict PressWorkoutMetcon (5 Rounds for...

Wednesday

CrossFit Dash Northeast, CrossFit Dash Northwest – DashFITWarm-upWarm-up (No Measure)FOR TIME (6:00 CAP) 200m Run 100 Single Unders 10/10 SA KB Deadlift 16 Alt. Single KB FR Lunge 200m RunStrengthMetcon (No Measure)3 SETS 8/8 SA FR KB Split Squats (53/35) 10/10...