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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


Wednesday 140423

Essentials

Strength/Skill:
Warm up:

2 Sets NFT:

  • Good Mornings x 8-10
  • Front Squat x 4-6
  • Hang Power Snatch x 4-6

Strength:

4 Sets:(EMOM)

  • Hang Power Snatch + Power Snatch

Skill:

WOD:
4 Sets:

  • Deadlift x 4-6 @2111
  • Rest 45 seconds
  • Goblet Squat x 8-10
  • Rest 45 Seconds
  • KB Swing x 12-15
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets NFT:

  • Good Mornings x 8-10
  • Front Squat x 4-6
  • Hang Power Snatch x 4-6

Strength:

4 Sets:(EMOM)

  • Hang Snatch + Snatch

Skill:

WOD:
For Time:

  • 20 Deadlift 315/205
  • 20 Front Squat 205/135
  • 20 Squat Snatch 135/95
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Additional:
  • Mobility

Tuesday 140422

Nutrition Seminar this Thursday at 6:15 pm.  This seminar will be focused mainly around the concepts of the Zone Diet.  We get a lot of questions regarding Paleo and quality of foods.  However one of the main problems we’ve seen occurring more and more lately is athletes not eating enough and not properly balancing out their meals.  If you’re an athlete who has been following the Paleo Diet prescription of eat meat, vegetables, nut and seeds, some from fruit, little starch and no dairy but have come to a plateau or are not seeing the results your wanting to see this Seminar will help clear up your issues.  If you have any questions please feel free to ask.

Essentials

Strength/Skill:
Warm up:2 Sets NFT:

  • Bent Over YTW x 10
  • Triple Threat x 10
  • Forearm Plank Hold x 30-45 Seconds

Strength:

4 Sets:

  • Turkish Get Up x 3 ea
  • Supine Row x 8-10

Skill:

WOD:
For Time:

21-15-9

  • Push Press
  • Burpee

Then:

  • 300m Overhead Barbell Carry

*The Overhead BB Carry is with the same weight used for Push Press

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:2 Sets NFT:

  • Bent Over YTW x 10
  • Triple Threat x 10
  • Forearm Plank Hold x 30-45 Seconds

Strength:

4 Sets:

  • Turkish Get Up x 3 ea
  • Supine Row x 8-10

Skill:

WOD:
For Time:

21-15-9

  • Push Press 115/75
  • Burpee

Then:

  • 300m Overhead Barbell Carry

*The Overhead BB Carry is with the same weight used for Push Press

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets:

Back Squat

  • Set 1 – 40% x 4
  • Set 2 – 50% x 3
  • Set 3 – 60-65% x 2
  • Set 4 – 75% x 1

Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

  • Set 5 – 85% x 1
  • Set 6 – 90% x 1
  • Set 7 – 85% x 2
  • Set 8 – 85% x 2

Perform Sets 5-8 every 2:30.

B) Take 12-15 minutes to build to today’s heavy Snatch

C) 4 sets: (Every 90 Seconds)

  • Snatch Balance w/4-5 second hold x 1 (use 60-80% of 1-RM Snatch – drilling perfect receving position)

*Perform a snatch balance, and then hold the bottom position for 4-5 seconds, working on good external rotation (showing the armpits), weight balanced, and chest tall and proud.

Skill:

WOD:
10 Sets: (EMOM)

  • 12 KB Swings 70/55
  • 8 Chest to Bar Pull Ups
Additional:
  • Mobility

Monday 140421

imageCongrats to our 3 teams that competed in the Pow3r of 3 on Saturday! Very proud of you all! Thanks to all the Surge family that came out to cheer! And thanks to William for taking such great pictures for us!!

 ”All of history’s greatest figures achieved success in almost exactly the same way. But rather than celebrating this part of the creative process we ignore it.   This missing chapter in the stories of history’s greatest people reveals the secret to meaningful achievement and success.”  We all have to go through some sort of lows before we get to the highs. 

Essentials

Strength/Skill:
Warm up:

  • Mobility/Dynamic Warm Up

Strength:

5 Sets:

  • 3 Position Hang Clean (High, Just above knee, 2″ off floor)

Skill:

  • 10 Minutes Rope Climb work
WOD:
5 Sets For Total Reps:

  • :40 Seconds Push Ups
  • :20 Seconds Rest
  • :40 Seconds Hang Power Clean
  • :20 Seconds Rest
  • :40 Seconds Sit Ups
  • :20 Seconds Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • MOBILIY/Dynamic Warm Up

Strength:

5 Sets:

  • 3 Position Hang Clean (High, Just above knee, 2″ off floor)

Skill:

WOD:
5 Sets For Total Reps:

  • :40 Seconds Push Ups
  • :20 Seconds Rest
  • :40 Seconds Hang Power Clean
  • :20 Seconds Rest
  • :40 Seconds Sit Ups
  • :20 Seconds Rest
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Running Clock Complete Each Portion For Time:
A) For time:

  • 1000m Row
  • 20 Deadlifts 315/215
  • 15 Burpee Box Jump-Overs 24/20
  • 50 Double-Unders

Rest until the running clock reaches 10:00, and then…

B) For time:

  • 1000m Row
  • 20 Deadlifts 275/185
  • 15 Burpee Box Jump-Overs 24/20
  • 50 Double-Unders

Rest until the running clock reaches 20:00, and then…
C) For time:

  • 1000m Row
  • 20 Deadlifts 225/155
  • 15 Burpee Box Jump-Overs 24/20
  • 50 Double-Unders

Rest until the running clock reaches 30:00, and then…

D) For time:

  • 1000m Row
  • 20 Deadlifts 185/135
  • 15 Burpee Box Jump Overs 24/20
  • 50 Double-Unders
Additional:
  • Mobility

Saturday 140419

Crossfit Surge Family!!
Let’s get out and root our Surge teams on tomorrow at the Pow3r of Three -RADcomps tomorrow in Boulder at CU Boulder Fieldhouse

our teams and comp times
#biggerthanyouthink at 9:00, 13:00 and 14:45 with Juliet Schutte, Brittany Nichols and Courtney Mericle

PR Princesses at 9:46, 13:45 and 15:45 with Maggie Bernardy, Kelli Aimar and Denise Edstrom Loveless

Sleepers at 11:23, 13:45 and 16:00 with Adam Brandt, Lance Chabarria and Landon Kennel

In addition on Sunday if anyone is available around 11:30 or 12 pm, we’re planning on moving the pull up rig so long as we can get enough help.  Any help would be greatly appreciated, it shouldn’t take much time THANKS!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

  • 10 Minutes Rope Climb work
WOD:
With a Partner Each Perform 8 Rds For Time:

  • 100m Run
  • 10 Burpee
  • 100m Run
  • 10 MB Sit Up Tosses to Partner

*Partners will rotate complete rounds

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

  • 10 Minutes Rope Climb work

Skill:

WOD:
With a Partner Each Perform 10 Rds For Time:

  • 100m Run
  • 10 Burpee
  • 100m Run
  • 10 MB Sit Up Tosses to Partner

*Partners will rotate complete rounds

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

EMOM:

  • 5 Over Bar Burpees
  • Clean and Jerk

Men start at 205, Women start at 135

Skill:

WOD:
With a Partner Each Perform 10 Rds For Time:

  • 100m Run
  • 10 Burpee
  • 100m Run
  • 10 MB Sit Up Tosses to Partner

*Partners will rotate complete rounds

Additional:
  • Mobility

Friday 140418

Essentials

Strength/Skill:
Warm up:

  • 20 Overhead Squats
  • 300m Run
  • 20 Wall Ball

Strength:

4 Sets:

  • Strict Pull x 5 @2111

Skill:

WOD:
For Time:10-8-6-4-2

  • Front Squat
  • Handstand Push Up

Then

  • 1 Mile Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • 20 Overhead Squats
  • 300m Run
  • 20 Wall Ball

Strength:

  • Take 8 Minutes to Build to a 1 RM Wt. Pull Up

Skill:

Steph’s B-Day WOD:
For Time:10-8-6-4-2

  • Front Squat
  • Handstand Push Up

Then

  • 1 Mile Run
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 sets for speed and efficiency:

  • 4 Rope Climbs
  • 6 Bar Muscle Ups
  • 8 Pistols (4 each leg)
  • 40-60 Ft. Handstand Walk

Rest 2 Minutes

Strength:

A) 15 Sets: (EMOM)

  • Snatch + Overhead Squat

Build from approximately 50% to 90%. Focus should be on speed and mechanics, not hitting max loads.

B) For max reps:

  • 90 seconds of Muscle-Ups
  • Rest 30 seconds
  • 60 seconds of Muscle-Ups
  • Rest 30 seconds
  • 30 seconds of Muscle-Ups

Skill:

WOD:
AMRAP in 12 minutes:

  • 5 Man Makers 55/35
  • 10 Chest to Bar Pull Ups
  • 15 KB Swing 70/55
Additional:
  • Mobility

Thursday 140417

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:

  • Single Arm DB Bent Over Row x 8-10 @ 2111
  • Ring Support Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 20 Calorie Row
  • 30 Burpee Plate Jumps
  • 30 DB Ground to Overhead 45/30
  • 30 Toe to Bar
  • 100′ Shuttle Run
Additional:
  • 10 Minutes Mobility

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:

  • Single Arm DB Bent Over Row x 8-10 @ 2111
  • Ring Support Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 20 Calorie Row
  • 30 Burpee Plate Jumps
  • 30 DB Ground to Overhead 45/30
  • 30 Toe to Bar
  • 100′ Shuttle Run
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD:
Recovery Day
A) Mobility and Maintenance
* 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 140416

Essentials

Strength/Skill:
Warm up:

3 Sets

  • Good Mornings x 6
  • Hang Muscle Clean x 3
  • Hang Power Clean x 3
  • Push Press x 3
  • Push Jerk x 3

Strength:

Skill:

WOD:
For Load:

  • 3-3-3-3 Push Jerk
  • 3-3-3-3 Hang Power Clean
  • 3-3-3-3 Deadlift
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets

  • Good Mornings x 6
  • Hang Muscle Clean x 3
  • Hang Power Clean x 3
  • Push Press x 3
  • Push Jerk x 3

Strength:

Skill:

WOD:
For Load:

  • 3-3-3-3 Push Jerk
  • 3-3-3-3 Hang Power Clean
  • 3-3-3-3 Deadlift
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets For Time:

  • 10 Burpees Plate Jumps
  • 10 Toes to Bar
  • 10 Box Jumps 30/24

Rest 2 minutes

Strength:

6 Sets: (Every 2:30)

  • Hang Clean + Front Squat + Clean + Jerk

Let Feel Dictate Loading

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 5 Deadlift 275/185
  • 10 Burpees Over the Bar

Rest 5 Minutes Then:

B) AMRAP in 5 minutes of:

  • 10 Shoulder to Overhead 135/95
  • 10 Handstand Push Ups
  • 30 Double Unders
Additional:
  • Mobility

Tuesday 140415

Essentials

Strength/Skill:
Warm up:

AMRAP in 6 Minutes

  • Plank Hold x 15-20 Seconds
  • Handstand Hold x 10-15 Seconds
  • Strict Knee to Elbow x 5

Strength:

5 Sets:

  • Bench Press x 5

Skill:

WOD:
AMRAP in 10 Minutes:

  • 10 Pull Ups
  • 10 KB Swings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:AMRAP in 6 Minutes

  • L-Sit x 10 Seconds
  • Handstand Hold x 10-15 Seconds
  • Strict Knee to Elbow x 5

Strength:

In 8 sets or fewer, build to a 1-RM Bench Press

  • Set 1 – 50% of possible 1-RM x 5
  • Set 2 – 65% of possible 1-RM x 4
  • Set 3 – 75% of possible 1-RM x 3
  • Set 4 – 85% of possible 1-RM x 2
  • Set 5 – 90-95% of possible 1-RM x 1
  • Sets 6-8 – Test 1-RM

Every 90 seconds between sets 1-4, and then 3 minutes between
attempts over 85%.

Skill:

WOD:
AMRAP in 10 Minutes:

  • 10 Pull Ups
  • 10 KB Swings
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

AMRAP in 6 Minutes

  • L-Sit x 10 Seconds
  • Handstand Walk x 20 Ft.
  • Strict Toe to Bar x 5-7

Strength:

In 8 sets or fewer, build to a 1-RM Bench Press

  • Set 1 – 50% of possible 1-RM x 5
  • Set 2 – 65% of possible 1-RM x 4
  • Set 3 – 75% of possible 1-RM x 3
  • Set 4 – 85% of possible 1-RM x 2
  • Set 5 – 90-95% of possible 1-RM x 1
  • Sets 6-8 – Test 1-RM

Every 90 seconds between sets 1-4, and then 3 minutes between
attempts over 85%.

Skill:

WOD:
For Time:

  • 1000m Run
  • 30 Handstand Push Up
  • 1000m Row
Additional:
  • Mobility

Monday 140414

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Back Squat x 5-7 @21X1

Skill:

WOD:
EMOM For as Long as Possible:

  • 5 DB Burpee
  • 5 DB Lunges Each
  • 5 DB Hang Clean
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

Back Squat

  • Set 1 = 8 @ 65%
  • Set 2 = 8 @ 70%
  • Set 3 = 6 @ 80%
  • Set 4 = 6 @ 85%

Skill:

Tiff S’s B-Day WOD:
EMOM For as Long as Possible:

  • 5 DB Burpee
  • 5 DB Lunges Each
  • 5 DB Hang Clean
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets For Time:

  • Rope Climbs x 3
  • Double-Unders x 50
  • Alternating Pistols x 20
  • Rest 2 between sets.

Strength:

Skill:

WOD:
“Last One Standing”
EMOM perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

  • Push Press x 1 rep (start at 135/85 lb and add 10 lb. every minute)

Picking up on the next minute were you left off on push press perform:

  • Front Squat x 1 rep (start with the weight you finished with on the push press, add 10 lb. every minute)

Picking up on the one minute segment that you would have been starting your next round of front squats…

  • 20 Wall Ball Shots 20/14 (EMOM) for up to 7 minutes.

(If you make all 7 sets, terminate this portion of the workout and move on.)
(If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.)

Picking up on the minute you would have been starting your next set of wall ball shots…

  • 5/3 Muscle-Ups (EMOM) for a maximum of 7 minutes.

(If you cannot complete all 5/3 MUs within the designated minute, your workout is over.)

The overall goal is to keep working for as long as possible…to be the last man/woman standing.

Additional:
  • Mobility

Saturday 140412

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Banded Star Drill x 8 ea
  • Banded Arm Star Drill x 8 ea.

Strength:

AMRAP in 4 Minutes:

  • 4/2 UB Strict Pull Ups/6 Supine Row

Skill:

WOD:
With a Partner Perform 20-2 For Time:

  • Push Up
  • MB Sit Up Toss
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Banded Star Drill x 8 ea
  • Banded Arm Star Drill x 8 ea.

Strength:

AMRAP in 4 Minutes:

  • 4/2 UB Strict Pull Ups

Skill:

WOD:
With a Partner Perform 20-2 For Time:

  • Push Up
  • MB Sit Up Toss
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Banded Star Drill x 8 ea
  • Banded Arm Star Drill x 8 ea.

Strength:

Skill:

WOD:
A) AMRAP in 8 minutes:

  • 200 Meter Run
  • 10 Pull-Ups
  • 20 Push-Ups

Rest 4 minutes, then:

B)  AMRAP in 8 minutes:

  • 15 Kettlebell Swings 70/55
  • 10 Handstand Push-Ups
  • 20 Double-Unders

Rest 4 minutes, then:

C) AMRAP in 8 minutes of:

  • 250 Meter Row
  • 10 Push Press 115/75
  • 10 GHD Sit-Ups
Additional:
  • Mobility