Monday Dashfit

CrossFit Dash Northeast, CrossFit Dash Northwest – DashFITAccessory WorkMetcon (No Measure)3 sets of: Max Unbroken Strict Pull ups Into Max DB Floor Press 50/35MetconMetcon (AMRAP – Rounds and Reps)13 min AMRAP 15 Russian Swings 53/35 15 Wall Balls 20/14...

Saturday Dashfit

CrossFit Dash Northeast, CrossFit Dash Northwest – DashFITMetconMetcon (Time)Teams of 2: For Time: 1600 Meter Row 100 Russian Swings 100 Hand Release Push ups 100 Box Jump Overs 100 Med Ball Sit ups 1600 Meter RunGymnastics/Skill WorkMetcon (No Measure)Extra...

Thursday Dashfit

CrossFit Dash Northeast, CrossFit Dash Northwest – DashFITAccessory WorkMetcon (Weight)4 Rounds of: 12 DB Bulgarian Lunges (6/Leg) 6 Strict Pull ups*Tough Banded Pull up *Bulgarian LungeMetconMetcon (AMRAP – Rounds and Reps)3 x 5:00 min AMRAP 10 Russian...

Annie Neurological Level Method Test

CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFitWeightliftingPush Press (12 min to Build to a heavy 5 rm )GymnasticsMetcon (Time)Annie Level Method TestMetconMetcon (AMRAP – Rounds)OT5:00 x 4 Rounds: 21/15 Calorie Row 100m BW sled push 15...

Tuesday Dashfit

CrossFit Dash Northeast, CrossFit Dash Northwest – DashFITMetconMetcon (Time)For Time: 800 Meter Row or Run 10 Burpee Box Jumps 20 KB Deadlifts 53s/35s 30 Heavy Russian Swings 70/53 40 Wall Balls 20/14 50 Ground 2 Overhead 45/25 60 Walking Lunges 800 Meter...

Sleepwalk

CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFitWeightliftingWeighted Pull-ups (12 min to build to 5rm weighted chin up)MetconMetcon (AMRAP – Reps)In Teams of 3… “Sleep Walk” Part #1 In a 7:00 Window: 100/70 Calorie Assault...