Sunday

CrossFit Dash Northwest, CrossFit Dash Northeast – CrossFitWarm-upWarm-up (No Measure)1 ROUND 10 Scap Pull Ups 10 Alt. Deadbugs 30 Single Unders Into… 1 ROUND 8 Ring Rows 8 V-Ups 20 Single/Single/Doubles OR High Single Unders Into… 1 ROUND 6 Jumping...

Sunday

CrossFit Dash Northwest, CrossFit Dash Northeast – DashFITWarm-upWarm-up (No Measure)1 ROUND: 50 Jumping Jacks 5 Inch Worms 5 Up Downs 2 ROUNDS: 25 Single Unders 20 Mt. Climbers 5/5 Single Arm KB Strict Press (light weight)WorkoutMetcon (AMRAP – Rounds and...

Saturday

CrossFit Dash Northwest, CrossFit Dash Northeast – CrossFitExtended Warm-upWarm-up (No Measure)AMRAP x 6 MINUTES 100m Run 10 PVC Good Mornings 10 Alt. Lunge + Twist 10 KB Sumo Deadlift 10 Toe TouchesStrengthMetcon (3 Rounds for weight)EVERY 3:00 FOR 3 SETS 10 SA...

Saturday

CrossFit Dash Northwest, CrossFit Dash Northeast – NC COMPETEA. CONDITIONINGMetcon (5 Rounds for time)5 SETS 500m Row -Rest 4:00 b/t Efforts- (Score is Time for Each Set)Metcon (No Measure)NOT FOR TIME 2000m Row (EZ Pace) (No Measure)B. 60:00 GPPWarm-upWarm-up...

Saturday

CrossFit Dash Northwest, CrossFit Dash Northeast – NCBURNWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Max Cal Bike 1:00 Recovery STATION 2 Max Double Unders STATION 3 1:00 Max Box Jumps 1:00 Plank...