WORKOUT OF THE DAY

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 15 Burpees 15...

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 Credit: 3...

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 Swings 70/53...

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 burpees over the...

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 Bike Time Remaining - Max...

Lucky 7s

CrossFit Dash Northeast, CrossFit Dash Northwest - CrossFitWeightliftingOverhead Squat (10:00 clock... Build to a 1RM Overhead Squat)MetconMetcon (Time)5 Rounds: 7 DB Clusters (50/35) 7 Bar Muscle-UpsInside today's workout, we have the dumbbell cluster. In full, both...

Rowing Test

CrossFit Dash Northeast, CrossFit Dash Northwest - CrossFitAccessory WorkDeadlift (5x 5 Deadlit )5 Rounds: 5 Deadlifts (70%) 8 Bench Press (70%) Weight is based off of 70% of that respective movement. Two separate bars. As an example, if an athlete has a...

Waterlogged

CrossFit Dash Northeast, CrossFit Dash Northwest - CrossFitWeightliftingSplit Jerk (Build to heavy double)3 Sets of 3: Press in Split 5 Sets of 2: Split Jerk On the press in split, we are stepping out to our receiving position, followed by 3 strict presses on each...

FrontRunner

CrossFit Dash Northeast, CrossFit Dash Northwest - CrossFitWeightliftingSnatch (Alternating "On the Minute" x 10 (5 Rounds))Alternating "On the Minute" x 10 (5 Rounds): Minute 1 - 3-Position Power Snatch Minute 2 - 3-Position Squat Snatch Single barbell, using the...

Mon DashFit

CrossFit Dash Northeast, CrossFit Dash Northwest - DashFITAccessory WorkMetcon (Weight)3X8 per Side Kneeling KB Strict PressGymnastics/Skill WorkMetcon (No Measure)4x 20 single arm DB AMSUMetconMetcon (Time)8 Rounds: 5 Toes-To-Bar 10 Push-Ups 15 Air Squats 1 Round:...

HANDLEBARS

CrossFit Dash Northeast, CrossFit Dash Northwest - CrossFitWeightliftingBack Squat (Back Squat Waves)Set #1 - 4 Reps @ 72% Set #2 - 2 Reps @ 78% Set #3 - 4 Reps @ 72% Set #4 - 2 Reps @ 82% Set #5 - 4 Reps @ 72% Set #6 - 2 Reps @ 86%MetconMetcon...