WORKOUT OF THE DAY

Monday

CrossFit Dash Northeast, CrossFit Dash Northwest - DASH 30Warm-upWarm-up (No Measure)1 ROUND 100m Arms Only Rowing 5 Burpees 8 Alt. DB Deadlifts 1 ROUND 100m Arms + Hips Rowing 5 Burpees 8 Alt. DB Deadlifts + High Pull 1 ROUND 100m Arms + Hips + ½ Pull Rowing (:03 on...

Monday

CrossFit Dash Northeast, CrossFit Dash Northwest - DashFITWarm-upWarm-up (No Measure)2 ROUNDS 25 Jumping Jacks 25 Mountain Climbers 25 Lateral Jumps over DB -into- 2 ROUNDS 10 Alt. DB Press 10 Alt. DB Bent Over Rows 10 DBL DB Swings 10 DB BurpeesStrengthBench Press...

Monday

CrossFit Dash Northeast, CrossFit Dash Northwest - CrossFitWarm-upWarm-up (No Measure)3 Rounds: 40 Seconds Push-up to Down Dog 40 Seconds Slow Air Squats 40 Seconds Hold Variations Holds: Round 1: Front Plank Round 2: Hollow HoldStrengthOverhead Squat (10RM)ON A 12:00...

Monday

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 Max DB Push Press STATION 2 Max DB Sumo Deadlift STATION 3 Max Flutter Kicks STATION 4 Max DB Floor...

Monday

CrossFit Dash Northeast, CrossFit Dash Northwest - NC COMPETEA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.2 at max effort. Do not double up workouts...hit one with everything you've got.B. 60:00...

Sunday

CrossFit Dash Northeast, CrossFit Dash Northwest - NCBURNWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 500m (rest remainder) STATION 2 25 Burpees (rest remainder) STATION 3 2:00 Max Plank (every break = 10...

Sunday

CrossFit Dash Northeast, CrossFit Dash Northwest - DASH 30Warm-upWarm-up (No Measure)1 ROUND 10 Scap Push-ups 10 Forward Lunges 10 Slam Ball Bent Over Row 10 Slam Ball Deadlift 1 ROUND 20 Alt. Shoulder Taps 10 Alt. Reverse Lunges 10 Slam Ball Overhead Presses 10 Slam...

Sunday

CrossFit Dash Northeast, CrossFit Dash Northwest - DashFITWarm-upWarm-up (No Measure)3 ROUNDS (6 MINUTE CAP) 5/5 SA Ring Row 5/5 SA RKBS 5/5 SA KB FR Lunge 5/5 Suitcase Deadlift 50’ Bear CrawlStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 15 DBL KB Deadlift (53/35)...

Sunday

CrossFit Dash Northeast, CrossFit Dash Northwest - CrossFitWarm-upWarm-up (No Measure)2 ROUNDS :30 Bootstrapper :30 Cossack Squats :30 Inch Worms DL Focused Warm-up (with a barbell) 2 ROUNDS 5/5 RDL :30 Mountain Climbers 10 Sumo Deadlifts :30 Up-Downs 10...

Saturday

CrossFit Dash Northeast, CrossFit Dash Northwest - DASH 30Warm-upWarm-up (No Measure)2 ROUNDS 200m Run 7 Med. Ball Squats → 7 Med. Ball Push Press to target 7 DB Deadlifts → 7 DB Hang Jump and Shrugs 10 Alt. Mountain Climbers → 7 Plank Jump Tucks* *Start in plank jump...

Saturday

CrossFit Dash Northeast, CrossFit Dash Northwest - DashFITWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 10 BB Deadlifts 8 BB Hang Power Cleans 6 BB Strict Presses 4 Broad JumpsWorkoutMetcon (Time)FOR TIME Team of 2 250 KBS (53/35)* While partner holds push-up plank...