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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, September 28, 2016

Essentials

Strength/Skill:
Warm Up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

A)  2 Sets:

B) 6 Sets:

  • Split Jerk x 3

C) 3 Sets:

  • DB/KB Reverse Lunges x 10 ea.
  • DB/KB RDL x 10
  • Incline Bench Batwing Row x 20

D) For Quality:

  • Accumulate 3 minute L-Sit

*Every time you break perform 10 Hip Extensions

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

A)  2 Sets:

B) 6 Sets:

  • Split Jerk x 3

C) 3 Sets:

  • DB/KB Reverse Lunges x 10 ea.
  • DB/KB RDL x 10
  • Incline Bench Batwing Row x 20

D) For Quality:

  • Accumulate 3 minute L-Sit

*Every time you break perform 10 Hip Extensions

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

Perform After WOD

A) 3 Sets:

  • Pause DB/KB Walking Lunge x 20 yards (Pause at 90 Degrees for 2 seconds. DB/KB held by the side, go heavy if capable)

B) 2 Sets:

  • Incline Bench Batwing Isometric Row x 30 Seconds
  • Incline Bench Batwing Row x 20
  • Incline Bench Lateral Raise x 15 (Chest against bench)

Skill:

WOD:
4 Sets:

  • 200m Front Rack Barbell Carry 185/125
  • 2 Minute Front Rack Hold @100% of your 1RM Front Squat
  • Rest 2 Minute

*You will need 2 bars, that Front Rack Hold from rack.

Additional:
Endurance:Running

6 Sets:

  • 2 minute Hill Repeats (full recovery)

Tuesday, September 27, 2016

So proud of these girls, they rocked Girls Gone Rx’d.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Snatch Complex
  • Banded Triple Threat x 10 ea.

Strength:

4 Sets: (Every 90 Seconds)
  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 70% of 1RM over the 5 sets

Skill:

WOD:
2 Sets For Reps:

AMRAP in 3 Minutes

  • Bench Press (Men = BW + 10#, Women = 70% of BW + 10#)

Rest 3 Minutes

AMRAP in 3 Minutes

  • Rope Climbs

Rest 3 Minutes

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Snatch Complex
  • Banded Triple Threat x 10 ea.

Strength:

4 Sets: (Every 90 Seconds)
  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets

Skill:

WOD:
2 Sets For Reps:

AMRAP in 3 Minutes

  • Bench Press (Men = BW + 10#, Women = 70% of BW + 10#)

Rest 3 Minutes

AMRAP in 3 Minutes

  • Rope Climbs

Rest 3 Minutes

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Side Lying Side Raise x 10 (4 count lower)
  • Reverse Lunge w/reach on slider x 6 ea.
  • Overhead Medball Toss x 5

Strength:

A) 5 Sets:

  • 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets
B) 5 Sets:

  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets

Skill:

WOD:
2 Sets For Reps:

AMRAP in 3 Minutes

  • Bench Press (Men = BW + 10#, Women = 70% of BW + 10#)

Rest 3 Minutes

AMRAP in 3 Minutes

  • Rope Climbs

Rest 3 Minutes

Additional:
3 Rds
  • 50 yard double KB overhead carry
  • 15 Single Arm Bent Over DB Row

Monday, September 26, 2016

Congrats to Steph and Justin as welcome their baby girl Lily into the world.  So happy for you guys!

Essentials

Strength/Skill:
Warm Up:

  • Plank Hold Lateral Leg Slides x 20
  • Face Pulls x 20
  • Cossack Squat x 10 ea.
  • Single Leg Lateral Jump x 3

Strength:

A) 3 Sets:

  • Snatch Grip Behind the Neck Push Press + 3 Overhead Squat

B) 3 Set:

  • Back Rack Step Ups x 5 ea. @ 45% of 1RM Back Squat

*Set Box Height at height where hip crease is below parallel.

Skill:

WOD:
18-15-12 For Time:

  • DB Thrusters
  • 400m Run between rounds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Plank Hold Lateral Leg Slides x 20
  • Face Pulls x 20
  • Cossack Squat x 10 ea.
  • Single Leg Lateral Jump x 3

Strength:

A) 3 Sets:

  • Snatch Grip Behind the Neck Push Press + 3 Overhead Squat

B) 3 Set:

  • Back Rack Step Ups x 5 ea. @ 45% of 1RM Back Squat

*Set Box Height at height where hip crease is below parallel.

Skill:

WOD:
For Time:

  • 12 Thrusters 135/95
  • 400m Run
  • 9 Thursters 165/110
  • 400m Run
  • 6 Thrusters 185/125
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Plank Hold Lateral Leg Slides x 20
  • Face Pulls x 20
  • Cossack Squat x 10 ea.
  • Single Leg Lateral Jump x 3

Strength:

Perform After WOD

A) 8 Sets:

Front Squat x 3

  • Set 1-2 = 3 @ 70-75%
  • Sets 3-4 = 3@ 77-80%
  • Sets 5-6 = 3@83-85%
  • Sets 7-8 = 3@87-90%
B) 4 Sets:

Back Squat x 5

  • Set 1 = 70-73%
  • Set 2 = 75-77%
  • Set 3 = 80-83%
  • Set 4 = 85%

C) 3 Sets:

  • Wt. Pull Up x 8
  • Neutral Grip DB Shoulder Press x 8

Skill:

WOD:
For As Long As Possible: (EMOM)

  • 2 Thrusters

*Bar starts at 135/95, Must come from floor.  After each successful rounds male athletes must add 20# and females must add 10#.  Once athlete is unable to complete 2 unbroken reps, workout is complete.  Scale appropriately so you can work for at least 8 minutes.

Additional:
  • 10 Minutes Mobility

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3-4 Perform:

Muscles “100,000/70,000 LB Test”

For Time: (30 minute Cap)
Men lift 100,000 pounds
Women lift 70,000 pounds

Your team may choose the exercises, reps and sets. Goal is to accumulate the given load for men or women.

For example:
20 Rds
5 Deadlift 315
5 Back Squat 265
5 Clean 215
5 Bench 205

*Be smart the key isn’t choosing the heaviest load, but a good mix between load and speed. Chose loads that are heavy and going to accumulate weight quickly, but also allows you to transition

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3-4 Perform:

Muscles “100,000/70,000 LB Test”

For Time: (30 minute Cap)
Men lift 100,000 pounds
Women lift 70,000 pounds

Your team may choose the exercises, reps and sets. Goal is to accumulate the given load for men or women.

For example:
20 Rds
5 Deadlift 315
5 Back Squat 265
5 Clean 215
5 Bench 205

*Be smart the key isn’t choosing the heaviest load, but a good mix between load and speed. Chose loads that are heavy and going to accumulate weight quickly, but also allows you to transition

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform:

Muscles “100,000/70,000 LB Test”

For Time: (30 minute Cap)
Men lift 100,000 pounds
Women lift 70,000 pounds

Your team may choose the exercises, reps and sets. Goal is to accumulate the given load for men or women.

For example:
20 Rds
5 Deadlift 315
5 Back Squat 265
5 Clean 215
5 Bench 205

*Be smart the key isn’t choosing the heaviest load, but a good mix between load and speed. Chose loads that are heavy and going to accumulate weight quickly, but also allows you to transition

Additional:
  • Mobility

Showing Appreciation on My Anniversary

Friday, September 23, 2016

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Depth jump to broad jump x 5

Strength:

3 Sets:

Tempo Front Squat x 5 (Tempo @41×1)

  • Set 1 = 63%
  • Set 2 = 65%
  • Set 3 = 68%

Skill:

WOD:
AMRAP in 10 Minutes:

  • 5 Thruster
  • 5 Push Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Depth jump to broad jump x 5

Strength:

3 Sets:

Tempo Front Squat x 5 (Tempo @41×1)

  • Set 1 = 63%
  • Set 2 = 65%
  • Set 3 = 68%

Skill:

Joe’s B-Day WOD:
COEKeith Adam Coe

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

10 Rds For Time:

  • 10 Thrusters 95/65
  • 10 Ring Push Ups

Masters = 75/55

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Depth jump to broad jump x 5

Strength:

4 Sets:

  • Back Squat x 3 @ 55% of 1 RM

Skill:

Joe’s B-Day WOD:
COEKeith Adam Coe

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

10 Rds For Time:

  • 10 Thrusters 95/65
  • 10 Ring Push Ups

Masters = 75/55

Additional:
  • Mobility

I Live In A Box!

Thursday, September 22, 2016

Essentials

Strength/Skill:
Warm up:3 Sets:

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

3 Sets:

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

Strength:

Skill:

WOD:
6 Sets:

Every 3 Minutes Perform:

  • 10 Burpee to 6″ Target
  • 15 KB Sumo Deadlift High Pull 70/55
  • 60 yard shuttle run (6×10 yards)

*Adjust reps as needed if you finish before 2 minutes in rounds 1-3 increase reps if you finish after 2:30 in rounds 1-3 decrease reps.

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

Strength:

Skill:

WOD:
6 Sets:

Every 3 Minutes Perform:

  • 10 Burpee to 6″ Target
  • 15 KB Sumo Deadlift High Pull 70/55
  • 60 yard shuttle run (6×10 yards)

*Adjust reps as needed if you finish before 2 minutes in rounds 1-3 increase reps if you finish after 2:30 in rounds 1-3 decrease reps.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

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

3 Sets:

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

Strength:

Skill:

WOD
Task specific training: Handstand walking
Go through the following exercises. Rest as needed during and between the different exercises. Form not fatigue focus.
Levels of participation in exercises abbreviated as:
BN = Beginner/Novice
A = advanced
E = Elite
All = Everyone
* When you see the drill in parenthesis after the number that means you do that drill back to back the number of times indicated. Example: 2 sets of 3 (kte -> ttb) would mean do 2 sets of kte, ttb, kte, ttb, kte, ttb
Handstand weight transfer stability
(All) 20 Lunge up to handstand weight transfer 1/4

(All) 15 Lunge up to handstand weight transfer 1/2
(All) 10 Lunge up to handstand weight transfer 3/4
(All) 5x Lunge to handstand Weight Transfers

Handstand weight shifting
(All)  1) 50 Handstand Weight Shifts: box straight leg pike
(All)  2) 40 Handstand Weight Shifts: facing wall
(All)  3) 30 Handstand Weight Shifts: perpendicular to wall
(A,E)4) 20 Handstand Weight Shifts: Free
(E)    5) 10 Handstand shoulder taps free

Redirection and rolling
(All)  1) 10 Front roll
(All)  2) 8 Handstand roll outs
(All)  3) 10 Handstand Pirouette 180
(A,E) 4) 6 Handstand Pirouette 360
(E)    5) 2 Handstand Pirouette 720
** Use a matt for rolling.  Use a spotter if available as needed.

Handstand walking form – control focus
(BN) Repeat 6x: Form focus handstand walk hollow feet and knees together: short repeat walks.  Use thin material object between feet and ankles. Walk 5 feet or as many steps as you can staying hollow without the wrist bands falling out.  USE A SPOTTER IF NEEDED AND AVAILABLE.
(A) Repeat 6x: Form focus handstand walk hollow feet and knees together Use thin material object between feet and ankles. Walk 15 feet or as far as you can without the wrist bands falling out.  Come back down with a controlled tuck lower.
(E)  Repeat 6x: Form focus handstand walk hollow feet and knees together. Use thin material object between feet and ankles.  Walk 25 feet or as far as you can without the wrist bands falling out.  Come back down with a controlled tuck lower.

** Make it hard on yourself and give yourself a 10 burpee penalty for every time you fail to complete the distance with the wrist bands between your feet and knees. Assess the penalty after all of the work today.

Handstand walking speed – task completion focus

(BN) Repeat 8x 10 feet: Handstand walk any form task completion focus (speed focus) (use spotter if needed. spotter walks along side of you using arms as bumpers – not behind you like wheelbarrow race)
(A) Repeat 8x: Repeat 10x 25 feet: Handstand walk any form task completion focus (speed focus)
(E)  Repeat 8x: Repeat 10x 35 feet: Handstand walk any form task completion focus (speed focus)

Additional:
  • 10 Minutes Mobility

Wednesday, September 21, 2016

Essentials

Strength/Skill:
Warm Up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

A)  3 Sets:

B) 6 Sets:

  • Split Jerk x 3

C) 3 Sets:

  • Incline Bench Batwing Isometric Row x 30 Seconds
  • Incline Bench Batwing Row x 20
  • Incline Bench Lateral Raise x 15 (Chest against bench)

*Arch chest each rep against bench

D) 3 Sets:

  • Anchored Wt. Sit Ups x AMRAP in 30 Seconds
  • Rest 15 Seconds
  • Wt. Hip Ext. @ 2121 x AMRAP in 30 Seconds
  • Rest 1:45 Seconds between sets

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

A)  3 Sets:

B) 6 Sets:

  • Split Jerk x 3

C) 3 Sets:

  • Incline Bench Batwing Isometric Row x 30 Seconds
  • Incline Bench Batwing Row x 20
  • Incline Bench Lateral Raise x 15 (Chest against bench)

*Arch chest each rep against bench

D) 3 Sets:

  • Anchored Wt. Sit Ups x AMRAP in 30 Seconds
  • Rest 15 Seconds
  • Wt. Hip Ext. @ 2121 x AMRAP in 30 Seconds
  • Rest 1:45 Seconds between sets

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

Perform After WOD

A) 3 Sets:

  • Pause DB/KB Walking Lunge x 20 yards (Pause at 90 Degrees for 2 seconds. DB/KB held by the side, go heavy if capable)

B) 2 Sets:

  • Incline Bench Batwing Isometric Row x 30 Seconds
  • Incline Bench Batwing Row x 20
  • Incline Bench Lateral Raise x 15 (Chest against bench)

Skill:

WOD:
7 Sets: (EMOM 28 min total)

  • Minute 1 = 60 yard Double KB Front Rack Carry 70/55
  • Minute 2 = 40 yard Single Arm OH Carry 70/55
  • Minute 3 = 40 Second AMRAP Double KB Front Rack Front Squat
  • Minute 4 = Rest
Additional:
Endurance:

Running

4x (800m at 89% of 1 Mile Pace, 1min rest, 4x150m at 80% of 1 Mile Pace w/ 50m walking rest b/t all 150s)

Tuesday, September 20, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • PVC Snatch Complex
  • Banded Triple Threat x 10 ea.

Strength:

A) 5 Sets: (Every 90 Seconds)
  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 70% of 1RM over the 5 sets

B) 3 Sets:

  • Snatch Pulls x 5 @90,95,100%

C) 3 Sets:

  • Wt. Hip Ext. x 10

Skill:

WOD:
15-12-9 For Time:

  • Shoulder to Overhead 155/105
  • Chest to Bar Pull Up
  • 400-300-200m Run
  • Rest 1 Minute Between Rounds
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • PVC Snatch Complex
  • Banded Triple Threat x 10 ea.

Strength:

A) 5 Sets: (Every 90 Seconds)
  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 70% of 1RM over the 5 sets

B) 3 Sets:

  • Snatch Pulls x 5 @90,95,100%

C) 3 Sets:

  • Wt. Hip Ext. x 10

Skill:

WOD:
15-12-9 For Time:

  • Shoulder to Overhead 155/105
  • Chest to Bar Pull Up
  • 400-300-200m Run
  • Rest 1 Minute Between Rounds
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Side Lying Side Raise x 10 (4 count lower)
  • Reverse Lunge w/reach on slider x 6 ea.
  • Overhead Medball Toss x 5

Strength:

A) 5 Sets:

  • 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 60% of 1RM over the 5 sets
B) 5 Sets:

  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 60% of 1RM over the 5 sets
C) 4 Sets: (Every 90 Seconds)
  • Snatch pulls x 5 @ 80%

Skill:

WOD:
18-12-6 For Time:

  • Shoulder to Overhead 185/125
  • Chest to Bar Pull Up
  • Calorie Row x 2
  • Rest 1 Minute Between Rounds
Additional:
3 Rds
  • 50 yard double KB overhead carry
  • 15 Single Arm Bent Over DB Row