Crossfit WOD Essentials WOD Kids WOD

Welcome to Crossfit Surge,
CrossFit Surge is the premier strength and conditioning gym in Northglenn. We encourage you to explore the website or stop by the gym for a free Saturday workout!

Sincerely,
Brandon & Courtney Mericle


Monday, March 2, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets (4 Sets Each): (EMOM)

  • Odd = 4 Power Clean + 4 Front Squat
  • Even = 20 Sit Up

Skill:

WOD:
AMRAP in 12 Minutes:

  • 30 Double Unders
  • 15 KB Swings
  • 7 Push Jerks
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets (4 Sets Each): (EMOM)

  • Odd = 10 Sit Up + 7 Power Cleans
  • Even = 10 Sit Up + 7 Front Squat

*Suggested weight is 135-155/95-105 but adjust accordingly.

Skill:

WOD:
AMRAP in 12 Minutes:

  • 50 Double Unders
  • 20 KB Swings 55/35
  • 7 Push Jerks 165/115
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 Sets (4 Sets Each): (EMOM)

  • Odd = 7 Toe to Bar + 7 Power Cleans
  • Even = 7 Toe to Bar + 7 Front Squat

*Suggested weight is 155/105 but adjust accordingly.

Skill:

WOD:
AMRAP in 12 Minutes:

  • 50 Double Unders
  • 20 KB Swings 70/55
  • 7 Push Jerks 185/135
Additional:
  • 10 Minutes Mobility

Saturday, February 28, 2015

Schedule Reminder:  We’re holding the “Snatch for Your Heart and Soul” event today in honor of Kelli’s Dad.  Therefore we’re going to run this similar to Barbells for Boobs and the Friday Night Throw downs.  We will be opening the doors at 8 am, and the first heat will go at 9 am.  Heat times will be posted on the board, so make sure to sign you and your partner up when you come into the gym.  Bring your friends and family out to cheer and show support for this amazing event. 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Snatch for Your Heart Soul” With a Partner Complete For Time:

  • 50 Wall Ball
  • 10 Snatches
  • 50 Box Jump
  • 10 Snatches
  • 50 Pull Ups
  • 10 Snatches
  • 50 Push Ups
  • 10 Snatches
  • 50 KB Swings
  • 10 Snatches

*Top Every 90 Seconds Both Partners Must Complete 5 Burpee

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Snatch for Your Heart Soul” With a Partner Complete For Time:

  • 50 Wall Ball
  • 10 Snatches
  • 50 Box Jump
  • 10 Snatches
  • 50 Pull Ups
  • 10 Snatches
  • 50 Push Ups
  • 10 Snatches
  • 50 KB Swings
  • 10 Snatches

*Top Every 90 Seconds Both Partners Must Complete 5 Burpee

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Snatch for Your Heart Soul” With a Partner Complete For Time:

  • 50 Wall Ball
  • 10 Snatches
  • 50 Box Jump
  • 10 Snatches
  • 50 Pull Ups
  • 10 Snatches
  • 50 Push Ups
  • 10 Snatches
  • 50 KB Swings
  • 10 Snatches

*Top Every 90 Seconds Both Partners Must Complete 5 Burpee

Additional:
  • 10 Minutes Mobility

Friday, February 27, 2015

Schedule Reminder: For the next 5 weeks we will be performing the CrossFit Open Workouts on Fridays.  Morning class time will be normal, however the evening class times will change for the 5 weeks.  For the evening classes, we will be opening the gym at 4:15 and there will be heat times posted on the board with the first heat starting at 5 pm.  There will not be a coached warm up so make sure to show up in time to properly warm up for the WOD.  If you haven’t been to this event before, it’s a blast!!! Please feel free to bring your friends and family to come cheer you and everyone else on. 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
CrossFit Open 15.1

A) AMRAP in 9 Minutes:

  • 15 Toe to Bar
  • 10 Deadlift 115/75
  • 5 Snatches

B) In 6 Minutes Find:

  • 1 RM Clean and Jerk

Scaled Option:

A) AMRAP in 9 Minutes

  • 15 Knee Raises
  • 10 Deadlift 85/55
  • 5 Ground to Overhead
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
CrossFit Open 15.1

A) AMRAP in 9 Minutes:

  • 15 Toe to Bar
  • 10 Deadlift 115/75
  • 5 Snatches

B) In 6 Minutes Find:

  • 1 RM Clean and Jerk

Scaled Option:

A) AMRAP in 9 Minutes

  • 15 Knee Raises
  • 10 Deadlift 85/55
  • 5 Ground to Overhead

 

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
CrossFit Open 15.1

A) AMRAP in 9 Minutes:

  • 15 Toe to Bar
  • 10 Deadlift 115/75
  • 5 Snatches

B) In 6 Minutes Find:

  • 1 RM Clean and Jerk

Scaled Option:

A) AMRAP in 9 Minutes

  • 15 Knee Raises
  • 10 Deadlift 85/55
  • 5 Ground to Overhead
Additional:
  • 10 Minutes Mobility

5:15 am Class Cancelled

Sorry morning crew, as of right now we’re going to Cancel the 5:15 am class, do to the weather.  Please keep posted to the website and our Facebook page if any other class time change.

Thursday, February 26, 2015

As of right now we’re going to Cancel the 5:15 am class, do to the weather.  Please stay toned to the website and Facebook page for other class time changes.

Schedule Reminder:  Do to the CrossFit Open Brit is going to be unavailable to teach the Yoga class at 6:15 pm for the next 5 Weeks.  However, we have great news!!!  Josh and Audrey; our mobility specialist are going to be holding a mobility class at 6:15 pm. If you’ve been battling through tightness and or have any other injuries this class will be geared towards getting you back into working order.

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

 

3 Sets:

  • Wt. Hip Ext. x 10-15
  • Bent Over YTW x 8 ea.

Skill:

WOD:
 “Baseline”For Time:

  • 500m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Up
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Wt. Hip Ext. x 10-15
  • Bent Over YTW x 8 ea.

Skill:

WOD:
“Baseline”For Time:

  • 500m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Up
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

A) Mobility and Maintenance

 

 

Mobility Class

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Wednesday, February 25, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

  • 3 Power Clean + 3 Front Squat

Skill:

WOD:
With a Partner Perform 4 Rds Each: Relay style

  • 10 Over Box Jump 24/20
  • 150′ Shuttle run (75′ down/75′ back)
  • 10 KB Swings
  • 150′ Shuttle
  • Rest 90 Seconds

Partner A will begin by performing 10 over box jumps then a 150′ shuttle run (length of the turf).  Once partner A returns for the run they will tag partner B and then they will perform 10 over box jumps and a 150′ shuttle.  At the return of partner B, partner A will then perform 10 KB Swings and a 150′ shuttle.  As they return they will tag partner B and they will perform the same task.  When both athletes have returned to the start time stops for that set.  Athletes will rest 90 Seconds between rounds.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Power Clean + Hang Squat Clean + Squat Clean

B) 5 Sets: (EMOM)

  • TnG Power Clean x 5

Skill:

WOD:
With a Partner Perform 4 Rds Each: Relay style

  • 10 Over Box Jump 24/20
  • 150′ Shuttle run (75′ down/75′ back)
  • 10 KB Swings 70/55
  • 150′ Shuttle
  • Rest 90 Seconds

Partner A will begin by performing 10 over box jumps then a 150′ shuttle run (length of the turf).  Once partner A returns for the run they will tag partner B and then they will perform 10 over box jumps and a 150′ shuttle.  At the return of partner B, partner A will then perform 10 KB Swings and a 150′ shuttle.  As they return they will tag partner B and they will perform the same task.  When both athletes have returned to the start time stops for that set.  Athletes will rest 90 Seconds between rounds.

 

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Power Clean + Hang Squat Clean + Squat Clean

B) 5 Sets: (EMOM)

  • TnG Power Clean x 5

Skill:

WOD:
With a Partner Perform 4 Rds Each: Relay style

  • 10 Over Box Jump 24/20
  • 150′ Shuttle run (75′ down/75′ back)
  • 10 KB Swings 70/55
  • 150′ Shuttle
  • Rest 90 Seconds

Partner A will begin by performing 10 over box jumps then a 150′ shuttle run (length of the turf).  Once partner A returns for the run they will tag partner B and then they will perform 10 over box jumps and a 150′ shuttle.  At the return of partner B, partner A will then perform 10 KB Swings and a 150′ shuttle.  As they return they will tag partner B and they will perform the same task.  When both athletes have returned to the start time stops for that set.  Athletes will rest 90 Seconds between rounds.

Additional:
  • 10 Minutes Mobility

Tuesday, February 24, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

5 Sets: (Every 90 Seconds)

  • Overhead Squat x 3 @ 2211 (2 Seconds Down, 2 Sec hold, 1 Sec up, 1 Sec Hold)

Skill:

WOD:
5 Rds For Time:

  • 10 Push Up
  • 10 Overhead Squat
  • 10 Bar Facing Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets: (EMOM)

  • Snatch Balance + Overhead Squat

Skill:

Kristi’s B-Day WOD:
5 Rds For Time:

  • 5 Handstand Push Ups
  • 10 Overhead Squat
  • 15 Bar Facing Burpee
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

Snatch Grip Behind Neck Push Press + Snatch Balance + Overhead Squat

B) 5 Sets Each: (EMOM Alternating) (Perform After WOD)

  • Odd = 5 Deadlift
  • Even = 20 DB Strict Shoulder Press

Skill:

Kristi’s B-Day WOD:
5 Rds For Time:

  • 5 Deficit Handstand Push Ups
  • 10 Overhead Squat 135/95
  • 15 Bar Facing Burpee
Additional:
  • 10 Minutes Mobility

Monday, February 23, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

A) 2 Sets: (Every 2 Minutes)

  • Front Squat x 5-6

B) 2 Sets: (Every 2 Minutes)

  • Back Squat x 5-6

Skill:

WOD:
In Teams of 2 complete AMRAP in 20 Minutes:

  • 100 Wall Ball
  • 100 Double Unders
  • 80 Box Jumps
  • 80 Toe To Bar
  • 60 Chest to Bar Pull Ups
  • 60 Burpees (Open Standards)
  • 40 Power Clean
  • 40 Shoulder to Overhead
  • 20 Snatch
  • 20 Muscle Up (Burpee Pull Up)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

3 Sets: (Every 3 Minutes)

  • 2/4 Front Squat/Back Squat @ 100% of 1 RM Front Squat

Skill:

WOD:
In Teams of 2 complete AMRAP in 20 Minutes:

  • 100 Wall Ball
  • 100 Double Unders
  • 80 Box Jumps 24/20
  • 80 Toe To Bar
  • 60 Chest to Bar Pull Ups
  • 60 Burpees (Open Standards)
  • 40 Power Clean 145/100
  • 40 Shoulder to Overhead 145/100
  • 20 Snatch 145/100
  • 20 Muscle Up (Burpee Pull Up)
Additional:
5 Rds For Time:

  • 10 Burpee
  • 35 Double Unders

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

A) 20 Minutes:

  • Build to Heavy Set of 3 Front Squat
  • Build to Heavy Set of 10 Back Squat

B) 5 Rds For Time:

  • 10 Burpee
  • 35 Double Unders

Skill:

WOD:
In Teams of 2 complete AMRAP in 20 Minutes:

  • 100 Wall Ball
  • 100 Double Unders
  • 80 Box Jumps 24/20
  • 80 Toe To Bar
  • 60 Chest to Bar Pull Ups
  • 60 Burpees (Open Standards)
  • 40 Power Clean 145/100
  • 40 Shoulder to Overhead 145/100
  • 20 Snatch 145/100
  • 20 Muscle Up (Burpee Pull Up)
Additional:
  • 10 Minutes Mobility

Registering for the CrossFit Open

It’s that time of year again! EVERYONE should be registering for the CrossFit Open. It is 5 weeks of workouts that will be released on Thursday’s. We will all do them on Friday’s and scores must be submitted by the following Monday.

The open is a great way to see where you compare to the world, to yourself last year, and a great way to push yourself to do things you might not think you can!

Cost is $20. Make sure you choose CrossFit Surge as your affiliate ! Let us know if you have any questions!

From the Games Website…..

The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all.

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.

You can either perform the Open workout at a participating CrossFit affiliate where you will be judged in person, or you can film your full performance and upload it to YouTube or another video-sharing site. The video will be displayed alongside your score so other CrossFit athletes can be your judge.

You are free to make as many attempts at the Open workout as you please. Your only limit is time. You have four days—96 hours—to complete the week’s workout and submit your best score to the Games site. The week’s workout is released each Thursday at 5 p.m. PST, and scores are due the following Monday at 5 p.m. PST.

The 2015 Open begins Thursday, Feb. 26. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1 and moments later top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PST, Monday, March 2. Don’t be late!

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

A scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.

You can see all Open workouts here.

To advance to the next stage of the CrossFit Games season—regionals—athletes must finish the Open near the top of their region’s Leaderboard.

Only 20 men, 20 women, and 15 teams from U.S. and Canadian regions will advance to their regionals. These numbers grown to 30, 30, and 20 for Europe and Australia, and shrink to 10, 10 and 10 for Latin America, Asia and Africa.

At regionals, top athletes from two to three regions will compete side by side.

Weekend 1: May 15-17
South West, South Central and Latin America → South Regional
Mid Atlantic and South East Regions → Atlantic Regional

Weekend 2: May 22-24
NorCal and SoCal Regions → California Regional
Canada East and North East Regions → East Regional
Australia and Asia Regions → Pacific Regional

Weekend 3: May 29-31
Canada West and North West Regions → West Regional
North Central and Central East Regions → Central Regional
Europe and Africa Regions → Meridian Regional

The top five men, five women and five teams at the end of each three-day regional competition will receive invitations to the CrossFit Games at the StubHub Center in Carson, California.

Masters Division

The Open is also the first step on the road to the masters competition at the CrossFit Games. Athletes who are 40 or older are automatically entered into one of five age divisions: 40-44, 45-49, 50-54, 55-59, 60+.

To advance to the next stage—the Masters Qualifier—athletes must prove in the Open they are among the 200 fittest people worldwide in their age division.

The online Masters Qualifier, held April 23-27, will put the fittest through a few more tests. Those who emerge from the qualifier in the top 20 will be invited to the CrossFit Games.

Fittest in _____.

Think you’re the fittest in your country or state? Prove it in the Open. At the end of the five-week competition we will name the fittest man and woman in each country, and U.S., Australian and Canadian state or province.

Teenage Division

We are also crowning the fittest teenagers with the new Teenage Division. Athletes who are 14 to 17 years old will find out where they stand in relation to other athletes their age. The Teenage Division will have two sub-groups: 14-15 and 16-17.

Teenagers who want to compete with the adults must send an email to support@crossfitgames.com requesting a division change before 5 p.m. PST, March 2. The adult and teenage divisions are distinct because they complete different versions of the Open workouts.

 

 

Saturday, February 21, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

3 Sets:

  • Stiff Legged Deadlift x 8
  • Bent Over Row x 8
  • Supinated Grip Strict Pull Up x 8
  • Wt. Hip Ext. x 8-10

Skill:

WOD:
6-7 Rds For Time:

  • 1 Rope Climb (3-4 Pull Ups)
  • 10 Hand Release Push Ups
  • 20-30 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

3 Sets:

  • Stiff Legged Deadlift x 8
  • Bent Over Row x 8
  • Supinated Grip Strict Pull Up x 8
  • Wt. Hip Ext. x 8-10

Skill:

WOD:
10 Rds For Time:

  • 1 Rope Climb
  • 10 Hand Release Push Ups
  • 30 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

 

(Perform After WOD)

3 Sets:

  • Stiff Legged Deadlift x 8
  • Bent Over Row x 8
  • Supinated Grip Strict Pull Up x 8
  • Wt. Hip Ext. x 8-10

Skill:

WOD:
10 Rds For Time:

  • 1 Rope Climb (Perform Legless is you have them)
  • 10 Hand Release Push Ups
  • 30 Double Unders
Additional:
  • 10 Minutes Mobility