WORKOUT OF THE DAY

SUNDAY – Rest Day

CrossFit Dash Northwest, CrossFit Dash Northeast - NC COMPETE

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 Reps)AMRAP...

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 Pull Ups OR...

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 (No...

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 STATION 4...

Saturday

CrossFit Dash Northwest, CrossFit Dash Northeast - DashFITWarm-upWarm-up (No Measure)1 ROUND: 500m Row (increase pace every 100m) 400m Run (increase pace every 100m) 10 Tempo Air Squats (31X1) 10 Tempo Push Ups (31X1) 2 SETS: 10 DB/KB Goblet Squats (2nd set heavier...

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 KB...

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 Rest b/t Sets- *No...

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 24...

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 Jumps**StrengthPush Press (6-6-6)6-6-6 Push Press...

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 to a...