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...

Friday

CrossFit Dash Northwest, CrossFit Dash Northeast – NCBURNWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 6 Push-Ups 12 Sit-Ups 24 Lunges STATION 2 AMRAP 6 Push-Ups 12 Sit-Ups 24 Lunges STATION 3 AMRAP 6 Push-Ups 12 Sit-Ups...

Friday

CrossFit Dash Northwest, CrossFit Dash Northeast – DashFITWarm-upWarm-up (No Measure)AMRAP Stations (1:00 ON//:20 OFF) Station 1: MAX Cal. Bike -:20 Rest- Station 2: 5 Slam Ball Deadlifts + 5 Slam Ball Shoulder Press -:20 Rest- Station 3: Alt. Bodyweight...

Friday

CrossFit Dash Northwest, CrossFit Dash Northeast – CrossFitWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 – Slow Scap Push-ups Min 2 – Lunges Min 3 – Push-ups (21X1)* Min 4 – Step-ups Min 5 – Burpees Min 6 – Box...

Friday

CrossFit Dash Northwest, CrossFit Dash Northeast – NC COMPETEA. CONDITIONINGMetcon (Time)3 SETS ON 2:00 CLOCK…500/400m Row (rest remainder) ON 2:00 CLOCK…40 DB Push Press (50/35) ON 2:00 CLOCK…AMRAP of 30 Double Unders + 10 H-R Push-Ups -1:00...

Thursday

CrossFit Dash Northwest, CrossFit Dash Northeast – CrossFitWarm-upWarm-up (No Measure)2:00 Row -into- 2 Rounds 10 Med Ball Deadlift 8 Med Ball Hang Cluster 6 Alt. Reverse Med Ball LungeSkillStrengthFront Squat (5-5-5-5)5-5-5-5 Tempo Front Squat (2121) *building...