WORKOUT OF THE DAY

Friday

CrossFit Dash Northeast, CrossFit Dash Northwest - NC30Warm-upWarm-up (No Measure)TABATA (:20 ON/ :10 OFF) Movement 1 - KB Sumo Deadlifts → KB Upright Rows Movement 2 - Single-Unders → Double-Unders Movement 3 - Med. Ball Front Squats → Med. Ball Push Press Movement 4...

Friday

CrossFit Dash Northeast, CrossFit Dash Northwest - NCBURNWorkoutMetcon (No Measure)3 Rounds: 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 20 KB Swing (rest remainder) STATION 2 20 Sit-ups (rest remainder) STATION 3 20 KB Goblet Squat (rest...

Thursday

CrossFit Dash Northeast, CrossFit Dash Northwest - NC30Warm-upWarm-up (No Measure)Circle Jog Warm-up! Have the athletes jog in a continuous big circle, as they are jogging...call out some of the exercises below and have them perform the exercise for about :15-:20 then...

Thursday

CrossFit Dash Northeast, CrossFit Dash Northwest - CrossFitWarm-upWarm-up (No Measure)GAME DAY!!! THEN, AMRAP x 5 MINUTES 1:00 Row or Bike (Increasing intensity each round) 10 Groiners 10 Lunges 10 Slam Ball or Deadlifts 10 Slam Ball ThrustersRecovery WorkoutMetcon...

Thursday

CrossFit Dash Northeast, CrossFit Dash Northwest - NCBURNWorkoutMetcon (No Measure)2 Rounds: 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 200m then... Max Burpees STATION 2 Run 200m then... Max Ring Rows STATION 3 Bike 15 Cal then... Max DBL...

Wednesday

CrossFit Dash Northeast, CrossFit Dash Northwest - NC30Warm-upWarm-up (No Measure)Find a partner and perform… 2 ROUNDS EACH P1: 10 Hollow Rocks + 8 Single Arm DB Deadlift (inside or outside the feet) + 6 Single Arm DB Strict Press P2: Alternating Step-Ups → Box...

Frank the Tank!

CrossFit Dash Northeast, CrossFit Dash Northwest - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS FOR QUALITY 10 Air Squats (with a :01 pause in the hole) 5/5 Cossack Squats w/ PVC 5/5 Single Leg Glute Bridges (:02 sec pause at the top) 100m Light JogSkillMetcon (No...

Wednesday

CrossFit Dash Northeast, CrossFit Dash Northwest - NCBURNWorkoutMetcon (No Measure)1 Round: 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP Cal Bike STATION 2 AMRAP 7 DB Deadlifts 5 Box Jumps STATION 3 AMRAP Meter Run STATION 4 AMRAP 7 DB Hang Clean 5...

Wednesday

CrossFit Dash Northeast, CrossFit Dash Northwest - NC COMPETEA. CONDITIONINGMetcon (No Measure)EMOM x 18 MINUTES MIN 1 -- 10 Cal Bike Sprint MIN 2 -- 20 Burpees MIN 3 -- 15 Push-ups + 15 Air SquatsB. 60:00 GPPWarm-upWarm-up (No Measure)3 ROUNDS FOR QUALITY 10 Air...

Tuesday

CrossFit Dash Northeast, CrossFit Dash Northwest - NC COMPETEA. CONDITIONINGMetcon (4 Rounds for time)4 SETS 600m Run -Rest 3:00 b/t Sets-Metcon (3 Rounds for time)3 SETS 1000m Row -Rest 3:00 b/t Sets-B. 60:00 GPPWarm-upWarm-up (No Measure)4 ROUNDS FOR TIME* (12 MIN...

Tuesday

CrossFit Dash Northeast, CrossFit Dash Northwest - NC30Warm-upWarm-up (No Measure)25ft line drills of the following …. High Knees Butt kickers Walk on toes Walk on heels Walk on outside of the feet Walk on the inside of the feet High kicksWorkoutMetcon (Time)FOR TIME...