Wednesday

CrossFit Dash Northeast, CrossFit Dash Northwest – NC COMPETEA. CONDITIONINGMetcon (No Measure)FOR RECOVERY* 10:00 Run 10:00 Bike 8:00 Run 8:00 Bike 4:00 Run 4:00 Bike *Goal is to maintain same pace throughout entire workout.B. 60:00 GPPWarm-upWarm-up (No...

Wednesday

CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFitWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Cal Row 10 Alt. Samson Lunge Stretches 10 Up-Downs 20 Mountain ClimbersStrengthFront Squat (pause FS + FS)On the 1:30 x 6: 1 Pausing Front Squat 1 Front...

Wednesday

CrossFit Dash Northeast, CrossFit Dash Northwest – NCBURNWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Max Burpees STATION 2 Max Wall Sit (if break, rest as needed and go back to hold) STATION 3 Max Meter Row STATION 4 Max...

Wednesday

CrossFit Dash Northeast, CrossFit Dash Northwest – DashFITWarm-upWarm-up (No Measure)3 ROUNDS (INCREASING EFFORT) :40 Run, Row, Bike 10 WB Box Step-overs 10 Wall Ball Deadlifts 10 Wall Ball ThrustersStrengthBack Squat (5-5-5-5-5-5-5-5-5-5)EMOM x 10 MINUTES 5 KB...

Wednesday

CrossFit Dash Northeast, CrossFit Dash Northwest – DASH 30Warm-upWarm-up (No Measure)2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Air Squats 5 Burpees 5 DBL KB Strict Press :20 DBL KB Front Rack Hold P2: Rowing @ Easy Pace Immediately into … 2 ROUNDS EACH (4 min...