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


Saturday, August 1, 2015

Essentials

Strength/Skill:
Warm Up:

  • Tabata Mid-line Warm Up

Strength:

Skill:

WOD:
In a Team of 3 Perform:A) AMRAP in 7 Minutes:

Hang Power Clean

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Deadlift

  • 50 Reps @ 185/125
  • 50 Reps @ 225/155
  • AMRAP @ 275/185

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

  • Partner Relay Race
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Tabata Mid-line Warm Up

Strength:

Optional After WOD

A) 3 Set:

  • DB Rolling Triceps Ext. x 10-15
  • Traveling Medball Push Ups

B)  3 sets:

  • 10 Supinated Grip Bent Over Row
  • 20 Glute Bridges
  • 25 GHD Sit-Ups
  • 30 Banded Good Mornings

Skill:

WOD
In a Team of 3 Perform:

A) AMRAP in 7 Minutes:

Hang Power Clean

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Deadlift

  • 50 Reps @ 185/125
  • 50 Reps @ 225/155
  • AMRAP @ 275/185

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

  • Partner Relay Race
Additional:

Competition

Strength/Skill:
Warm Up:

  • Tabata Mid-line Warm Up

Strength:

A)  3 Set:

  • DB Rolling Triceps Ext. x 10-15
  • Traveling Medball Push Ups

B) 3 sets:

  • 10 Supinated Grip Bent Over Row
  • 20 Glute Bridges
  • 25 GHD Sit-Ups
  • 30 Banded Good Mornings

Skill:

WOD:
In a Team of 3 Perform:A) AMRAP in 7 Minutes:

Hang Power Clean

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Deadlift

  • 50 Reps @ 185/125
  • 50 Reps @ 225/155
  • AMRAP @ 275/185

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

  • Partner Relay Race
Additional:
  • 10 Minutes Mobility

Friday, July 31, 2015

Essentials

Strength/Skill:
Warm up:

  • 50 Russian KB Swings

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Power Clean + Hang Clean (Just Below Knee) + Jerk

Skill:

William’s B-Day WOD:
A) For Time:15-12-9

  • Thruster
  • Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

  • 10 Power Snatch
  • 20 Double Unders/40 Single Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • 50 Russian KB Swings

Strength:

4 Sets: (Every 2 Minutes)

  • Clean + Hang Clean (Just below Knee) + Jerk x 3 @ 65% of 1RM Clean and Jerk

Skill:

William’s B-Day WOD:
A) For Time:15-12-9

  • Thruster 95/65
  • Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

  • 10 Power Snatch 75/55
  • 20 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Clean + Hang Clean (Just below Knee) + Jerk x 3 @65% of 1RM Clean and Jerk

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 6 @65%

C) 3 Sets:

*Select a weight to challenge positions.  Pause for 3 seconds at the bottom of the squat with the bar locked overhead.

Skill:

WOD
A) For Time:15-12-9

  • Thruster 95/65
  • Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

  • 10 Power Snatch 75/55
  • 20 Double Unders
Additional:
  • 10 Minutes Mobility

Thursday, July 30, 2015

Yoga tonight is cancelled, however Ken from Teamwork Therapy and Sports Performance will be coming in with his table at 4:30.  Whether your going to be at the gym or if today is your rest day.  If you’ve been having any issues or discomforts come in and Ken can help you out. 

With that said do yourself a favor and check out some of our resources that we are lucky enough to have available.   These resources can be a vital tool in helping you improve or speed up your recovery, but can also help improve you overall health.  If you haven’t taken the time to check out or talk with Dr. Joe at his Maximized Living Practice please do yourself a favor. 

In addition if you’ve been looking for a massage therapist that fully understands what it’s like to do CrossFit and to be an athlete.  Talk with Lu and his Massage Therapy Practice, Goodnight Irene.

You all work your tails off every time you come into the gym.  Help your bodies recovery correctly.  Whether you’ve been battling a nagging issue for a while or if you just need some TLC, we can’t recommend these professionals enough.  If you have any questions or you’d like more information please let us know. 

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:

Skill:

WOD:
For Time:

  • 700m Row
  • 60 Double Unders
  • 50 Russian KB Swings
  • 400m Run
  • 30 Burpee Box Jump
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:

Skill:

WOD:
For Time:

  • 700m Row
  • 60 Double Unders
  • 50 Russian KB Swings
  • 400m Run
  • 30 Burpee Box Jump

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD
Recovery DayA) Mobility and Maintenance

 

Mobility

 

* 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, July 29, 2015

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 3 Sets:

  • Hollow Hold x 5-7 Seconds
  • Handstand Position Wall Drill x 5-10 Seconds
  • Inch Worm Handstand Hold x 5-10 Seconds
  • Box Handstand Hold x 5-10 Seconds
  • Push Up Hand Over Hand Drill x 5 ea.

Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drill lightly, goal is to make these a virtuous as possible. Work for Quality movement.

Skill:

WOD:
For time:

  • Run 400 Meters
  • 21 Shoulder Press
  • Run 400 Meters
  • 15 Shoulder Press
  • Run 400 Meters
  • 9 Shoulder Press

*200m penalty run, anytime the shoulder press is broken.

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 3 Sets:

  • Push Up Hand Over Hand Drill 5 ea.
  • Handstand Shoulder Shrugs x 5
  • Handstand Weight Shifts and Lifts x 5 ea.
  • Handstand Box Walk x 1 ea. Direction
  • Handstand Wall Shuffle x 5-7 ea.

*Alternate Facing away from the wall and facing the wall each set.  This is going to progress throughout the up coming weeks.  Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drills lightly, goal is to make these a virtuous as possible. Work for Quality movement.

B) 3 Sets: (Perform After WOD)

  • Supinated Grip Bent Over Barbell Row x 10
  • Dips x 10

Skill:

WOD:
For time:

  • Run 400 Meters
  • 21 Shoulder Press 95/65
  • Run 400 Meters
  • 15 Shoulder Press
  • Run 400 Meters
  • 9 Shoulder Press

*200m penalty run, anytime the shoulder press is broken.

Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squats @ 65% of 1RM Snatch

B) 4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 23X1 @75% of 1 RM FS

*Goal is minimum increase each week by 5# if 75% is below 265#, and a 10# increase each week if 75% is above 265#.

C) 4 Sets: (Every 90 Seconds)

  • Snatch Grip Deadlift x 3 @100% of 1 RM Snatch

*Goal is minimum increase each week of 5# is 100% is below 220# and a 10# increase if 100% is above 220#.  (Focus on bar patch through out the deadlift)

D) Optional Skill Work After WOD

3 Sets:

  • Push Up Hand Over Hand Drill 5 ea.
  • Handstand Shoulder Shrugs x 5
  • Handstand Weight Shifts and Lifts x 5 ea.
  • Handstand Box Walk x 1 ea. Direction
  • Handstand Wall Shuffle x 5-7 ea.

*Alternate Facing away from the wall and facing the wall each set.  This is going to progress throughout the up coming weeks.  Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drill lightly, goal is to make these a virtuous as possible.

Skill:

WOD:
“Handstand Push Up Biathlon”

For time:

  • Run 400 Meters
  • 21 Strict Handstand Push-Ups
  • Run 400 Meters
  • 15 Strict Handstand Push-Ups
  • Run 400 Meters
  • 9 Strict Handstand Push-Ups

**Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing.

Additional:
  • 10 Minutes Mobility

Tuesday, July 28, 2015

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

2 Sets:

Skill:

WOD:
6 Rds For Time:

  • 3 Power Snatch
  • 2 Rds of 3 Pull Ups, 6 Push Up, 9 Air Squats
  • 1 Rope Climb

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

2 Sets:

Skill:

WOD:
6 Rds For Time:

  • 3 Power Snatch
  • 2 Rds of Cindy (5 Pull Ups, 10 Push Up, 15 Air Squats)
  • 1 Rope Climb
Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 8 Sets: (EMOM)

  • Muscle Up x 1-5

*Use this time to focus on improving your mechanics and technique.  If there is an area that you need to work on use this to improve it (Hollow Position, Swing, Turn over, kip in dip, ect…)

B) 2 Sets:

Skill:

WOD:
6 Rds For Time:

  • 3 Power Snatch 155/105
  • 2 Rds of Cindy (5 Pull Ups, 10 Push Up, 15 Air Squats)
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

Monday, July 27, 2015

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squat @ 60% of 1 RM Snatch

B) 4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 23X1 (2 Sec Down, 3 Sec Pause, Up Fast, 1 Sec Pause)

Skill:

WOD:
AMRAP in 11 Minutes:

  • 10 Toe to Bar
  • 20 Wall Ball
  • 40yrd Farmers Carry (10yrd shuttle x 4) AHAP

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squat @ 60% of 1 RM Snatch

B) 4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 23X1 (2 Sec Down, 3 Sec Pause, Up Fast, 1 Sec Pause)

Skill:

Roman’s B-Day WOD:
AMRAP in 11 Minutes:

  • 10 Toe to Bar
  • 20 Wall Ball
  • 40yrd Farmers Carry (10yrd shuttle x 4) AHAP
Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 4 Sets: (EMOM)

  • Clean + 2 Front Squat @ 70% of 1RM

B) 3 Sets: (Every 2 Minutes)

  • Back Squat x 8 @ 60%

C) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Press x 3 @ 60% of 1RM

Skill:

WOD:
AMRAP in 11 Minutes:

  • 10 Toe to Bar
  • 20 Wall Ball
  • 40yrd Farmers Carry (10yrd shuttle x 4) AHAP
Additional:
  • 10 Minutes Mobility

Friday, July 24, 2015

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 6 Sets: (EMOM)

  • Clean x 1

B) 2 Sets:

  • Hang Power Clean x ME

Skill:

WOD:
With a 12 Minute Clock:Perform Every 3 Minutes:

  • 200m Run

In Remaining Time Complete AMRAP:

  • 2 Thrusters
  • 2 Pull Ups
  • 4 Thrusters
  • 4 Pull Ups
  • 6 Thrusters
  • 6 Pull Ups
  • 8…
  • 10…

*After each run begin where you left off.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 6 Sets: (EMOM)

Clean x 1

  • Set 1 = 65-70%
  • Set 2 = 70-75%
  • Set 3 = 75-80%
  • Set 4 = 80-85%
  • Set 5 = 85-88%
  • Set 6 = 88-90%

B) 2 Set: (Every 2:30)

  • Hang Power Clean x AMRAP in 30 Seconds @ 60% of 1 RM Clean

*Goal is 5# increase each week if 90% is below 285#, and 10# increase each week if 90% is above 285%

Skill:

WOD: Special K’s Birthday WOD
With a 12 Minute Clock:Perform Every 3 Minutes:

  • 200m Run

In Remaining Time Complete AMRAP:

  • 3 Thrusters 95/65
  • 3 Pull Ups
  • 6 Thrusters
  • 6 Pull Ups
  • 9 Thrusters
  • 9 Pull Ups
  • 12…
  • 15…

*After each run begin where you left off.

Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) Clean x 1 (EMOM)

  • Set 1 = 65-70%
  • Set 2 = 70-75%
  • Set 3 = 75-80%
  • Set 4 = 80-85%
  • Set 5 = 85-88%
  • Set 6 = 88-90%

B) 2 Set: (Every 2:30)

  • Hang Power Clean x AMRAP in 30 Seconds @ 60% of 1 RM Clean

*Goal is 5# increase each week if 90% is below 285#, and 10# increase each week if 90% is above 285%

C) 7 Sets: (Sets 1-3 = EMOM, Set 4-7 = Every 2 Minutes)

Back Squat

  • Set 1 = 1 Rep @ 60%
  • Set 2 = 1 Rep @ 70%
  • Set 3 = 1 Rep @ 80%
  • Set 4 = 1 Rep @ 85%
  • Set 5 = 1 Rep @ 90%
  • Set 6-7 = 5 Reps @ Drop Weight of 45# if 90% is over 330#, and 35# if 90% is under 330#

*Goal to increase weight for Sets 6-7 each week 5# is 90% is below 330#, and 10# each week if 90% is above 330#.

D) 2 Sets: (Perform After WOD)

  • Simi-Stiff Legged Sumo Deadlift x 10
  • Banded Hip Bridge x 20

Skill:

WOD:
With a 12 Minute Clock:Perform Every 3 Minutes:

  • 200m Run

In Remaining Time Complete AMRAP:

  • 3 Thrusters 95/65
  • 3 Chest to Bar Pull Ups
  • 6 Thrusters
  • 6 Chest to Bar Pull Ups
  • 9 Thrusters
  • 9 Chest to Bar Pull Ups
  • 12…
  • 15…

*After each run begin where you left off.

Additional:
  • 10 Minutes Mobility

Thursday, July 23, 2015

Essentials

Strength/Skill:
Warm up:

  • 50 Russian KB Swings

Strength:

Skill:

WOD:
In Teams of 4 Complete 5 Rds For Total Meters Rowed:

  • :40 Seconds Rowing
  • :20 Seconds Rest
  • :40 Seconds Plank Hold
  • :20 Seconds Rest
  • :40 Seconds Hip Ext. Isometric Hold at top position
  • :20 Seconds Rest
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • 50 Russian KB Swings

Strength:

Skill:

WOD:
 

In Teams of 4 Complete 5 Rds For Total Meters Rowed:

  • :40 Seconds Rowing
  • :20 Seconds Rest
  • :40 Seconds Plank Hold
  • :20 Seconds Rest
  • :40 Seconds Hip Ext. Isometric Hold at top position
  • :20 Seconds Rest
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

A) Mobility and Maintenance

 

Mobility

 

* 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, July 22, 2015

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

  • Snatch Pull + Power Snatch + Hang Snatch (Just Below Knee)

Skill:

WOD:
3 Rds For Max Reps:

  • 45 Seconds Double Unders
  • Rest 15 Seconds
  • 45 Seconds DB Shoulder to Overhead
  • Rest 15 Seconds
  • 45 Seconds Sit Ups
  • Rest 15 Seconds
  • 45 Seconds Pull Ups
  • Rest 75 Seconds

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

  • Snatch Pull + Power Snatch + Hang Snatch (Just Below Knee) @ 60% of 1RM

B) 3 Sets: (Every 90 Seconds)

  • Wt. Strict Pull Up x 6 (AHAP)

C) 2 Sets: (Perform After WOD)

  • Cuban Press x 10
  • Bent Over Barbell Row x 8 @ 65% of 1 RM Snatch
  • Band Pull a Parts x 20

Skill:

Audrey’s B-Day WOD:
For Time:

  • 100 Double Unders
  • 30 DB Shoulder to Overhead 45/30
  • 20 Toe to Bar
  • 3 Rope Climb
  • 75 Double Unders
  • 20 DB Shoulder to Overhead 45/30
  • 15 Toe to Bar
  • 2 Rope Climb
  • 50 Double Unders
  • 10 DB Shoulder to Overhead 45/30
  • 10 Toe to Bar
  • 1 Rope Climb
Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

  • Snatch Pull + Power Snatch + Hang Snatch (Just Below Knee) @ 60% of 1RM

*Goal to increase weight each week 5-10#

B1) 4 Sets: (Every 2:30)

Back Squat

  • Set 1 = 5 Reps @ 70%
  • Set 2-4 = 5 Reps @ Drop Wt. of 25# if 70% is below 440#, and 35# if 70% is above 440#

*Goal to increase sets 2-4 each week by 10# if 70% is below 440#, and a 20# increase each week if 70% is above 440#.

B2) 4 Sets:

  • Wt. Strict Pull Up x 6 (AHAP)

*Goal to increase load from last week.

C) 2 Sets: (Perform After WOD)

  • Cuban Press x 10
  • Bent Over Barbell Row x 8 (Increase 5# from last week)
  • Band Pull a Parts x 20
  • Isometric Hip Ext Hold x 45 Seconds

Skill:

Audrey’s B-Day WOD:
For Time:

  • 100 Double Unders
  • 30 DB Shoulder to Overhead 55/40
  • 20 Toe to Bar
  • 3 Rope Climb
  • 75 Double Unders
  • 20 DB Shoulder to Overhead (Each) 55/40
  • 15 Toe to Bar
  • 2 Rope Climb
  • 50 Double Unders
  • 10 DB Shoulder to Overhead (Each) 55/40
  • 10 Toe to Bar
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

Tuesday, July 21, 2015

Essentials

Strength/Skill:
Warm Up:

  • Agility Ladder
  • 50 Russian KB Swings

Strength:

Skill:

WOD:
For Time:

  • 3200m Run

15-12-9

  • Deadlift
  • Overhead Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Agility Ladder
  • 50 Russian KB Swings

Strength:

Skill:

Carsyn’s B-Day WOD:
For Time:

  • 3200m Run

21-15-9

  • Deadlift 225/155
  • Overhead Squat 135/95
Additional:

Competition

Strength/Skill:
Warm Up:

  • Agility Ladder
  • 50 Russian KB Swings

Strength:

4 Sets: (EMOM)

  • Clean From Blocks (At Knees) x 2 @70% of 1 RM

*Goal to increase 5# each week if 70% is under 240#, and 10# each week if 70% is above 240#.

Skill:

Carsyn’s B-Day WOD:
For Time:

  • 3200m Run

21-15-9

  • Deadlift 225/155
  • Overhead Squat 135/95
Additional:
  • 10 Minutes Mobility