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


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Just a reminder that there will be no open gym tomorrow as we will be at the Battle of the Fittest coaching Lauren Facey Diego Torres Trevor Dravland and Jenna Fenton. Come down and cheer them on! First event starts at 8 am!

Event 1: 22 Kill Meets FGB
Heat 1: 8:00 AM
Trevor Dravland, Jenna Fenton

Event 1: 22 Kill Meets FGB
Heat 2: 8:30 AM
Lauren Facey & Diego Torres

Event 2: 9:00 – 9:30 AM
Event 3: 9:45 – 11:00 AM
Lunch: 11:00 – 12:00
Floater to be completed by the end of Lunch
Finals: 12:00 – 1:00 PM
Awards

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Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
A) With a Partner Perform AMRAP in 12 Minutes:

  • 150m Run
  • 5 Bench Press (Choose Wt.)

B) With a Partner Perform 1-2-3-4-5-6-7-8-9-10 For Time:

  • Back Squat (Choose Wt.)
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:Dynamic Warm Up

Strength:

Skill:

WOD:
A) With a Partner Perform AMRAP in 12 Minutes:

  • 150m Run
  • 5 Bench Press (Choose Wt.)

B) With a Partner Perform 1-2-3-4-5-6-7-8-9-10 For Time:

  • Back Squat 225/155
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
A) With a Partner Perform AMRAP in 12 Minutes:

  • 150m Run
  • 5 Bench Press (Choose Wt.)

B) With a Partner Perform 1-2-3-4-5-6-7-8-9-10 For Time:

  • Back Squat 225/155
Additional:
  • 10 Minutes Mobility

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Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 3:30/7 min/For Time: (23 Minute Cap)

  • 20 Double Unders
  • 7 Power Clean
  • 20 KB Swings
  • 7  Push Ups
  • 20 Sit Ups
  • 7 Burpee Pull Ups
  • 20 Wall Balls
  • 7 Walking Lunges ea
  • 20 Box Jumps 24/20
  • 7 Pull Ups + Dips/Push Ups
  • 20 Deadlift
  • 7 Thrusters
  • 20 KB Sumo Deadlift High Pulls
  • 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

Courtney’s B-Day WOD:
AMRAP in 3:30/7 min/For Time: (23 Minute Cap)

  • 39 Double Unders
  • 7 Power Clean 155/105
  • 39 KB Swings 55/35
  • 7 Handstand Push Ups
  • 39 Sit Ups
  • 7 Burpee Pull Ups
  • 39 Wall Balls
  • 7 Pistols ea
  • 39 Box Jumps 24/20
  • 7 Muscle Ups
  • 39 Deadlift 155/105
  • 7 Thrusters 135/95
  • 39 KB Sumo Deadlift High Pulls 55/35
  • 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2 Mintes)

Front Squat

  • Set 1 = 5 @ 70%
  • Set 2 = 4 @ 75%
  • Set 3 = 3 @ 80%
  • Set 4 = 2 @ 85%
  • Set 5 = 1 @ 90%
  • Sets 6-8 = 2 Reps @ Drop wt. of 45/35 if single is above/below 285#

B) 4 Sets: (EMOM)

  • Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

Courtney’s B-Day WOD
AMRAP in 3:30/7 min/For Time:

  • 39 Double Unders
  • 7 Power Clean 155/105
  • 39 KB Swings 55/35
  • 7 Handstand Push Ups
  • 39 Sit Ups
  • 7 Burpee Pull Ups
  • 39 Wall Balls
  • 7 Pistols ea
  • 39 Box Jumps 24/20
  • 7 Muscle Ups
  • 39 Deadlift 155/105
  • 7 Thrusters 135/95
  • 39 KB Sumo Deadlift High Pulls 55/35
  • 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:
  • 10 Minutes Mobility

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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:
AMRAP in 11 Minutes:

  • 75 Burpee
  • 50 Slam Balls
  • 25 DB Shoulder to Overhead
  • In Remaining Time Perform AMRAP Double Unders
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:
AMRAP in 11 Minutes:

  • 75 Burpee
  • 50 Slam Balls
  • 25 DB Shoulder to Overhead
  • In Remaining Time Perform AMRAP Double Unders
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

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Sweat Class at 9:15 and 5 pm.

Essentials

Strength/Skill:
Warm up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

9 Sets: (Every 30 Seconds for 4 minutes)

  • Power Snatch x 2 (Choose weight)

Skill:

WOD:
For Time: (18 Minute Cap)

  • 21-15-12-9-6-3 Push Up
  • 21-15-12-9-6-3 Goblet Squat
  • 200m Run After Each Rd.
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

9 Sets: (Every 30 Seconds)

  • Power Snatch x 2 (Choose weight)

Skill:

WOD:
For Time: (18 Minute Cap)

  • 21-15-12-9-6-3 Ring Dip
  • 15-12-9-6-3-1 Front Squat 175/120
  • 200m Run After Each Rd.
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Clean + 2 Jerks @80%

B) 4 Sets:

  • Snatch Grip Deficit Deadlift x 5 @60% of 1 RM Deadlift

Skill:

WOD
For Time: (18 Minute Cap)

  • 21-15-12-9-6-3 Strict Ring Dip
  • 15-12-9-6-3-1 Front Squat 205/140
  • 200m Run After Each Rd.
Additional:
  • 10 Minutes Mobility

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Essentials

Strength/Skill:
Warm Up: 

  • 10 V-Ups
  • 10 Hollow Rocks
  • 5 Scapular Pull Ups
  • 3-5 Strict Pull Ups
  • 8 Bar Taps
  • 2-5 Pull Ups

Strength:

5 Sets:

  • Deadlift x 5

Skill:

WOD:
For Time:

  • 1000m Row

Then

5 Rds:

  • 20 Russian KB Swing
  • 10 Toe to Bar
  • 10 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 

  • 10 V-Ups
  • 10 Hollow Rocks
  • 5 Scapular Pull Ups
  • 3-5 Strict Pull Ups
  • 8 Bar Taps
  • 2-5 Bar Muscle Ups/Pull Ups

Strength:

5 Sets:

Deadlift

  • Set 1 = 6 Reps @ 70%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = 4 Reps @ 80%
  • Set 4 = 3 Reps @ 85%
  • Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 395#, and 45# if set 4 is below 395#.

Skill:

WOD:
For Time:

  • 1000m Row

Then

5 Rds:

  • 20 Russian KB Swing
  • 10 Toe to Bar
  • 10 Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up: 

  • 10 V-Ups
  • 10 Hollow Rocks
  • 5 Scapular Pull Ups
  • 3-5 Strict Pull Ups
  • 8 Bar Taps
  • 2-5 Bar Muscle Ups/Pull Ups

Strength:

A) 5 Minutes to Complete:

  • Power Snatch + Snatch @85%
  • 2 Power Snatch + 2 Snatch @80%
  • 3 Power Snatch + 3 Snatch @75%

*Goal to increase at least 5-10# each week if working sets are above 220#.

B) 4 Sets:

  • Front Squat x 3 @ 75% of 1RM

*Focus on explosive bounce out of the bottom. Goal to increase at least 20# if working weight is above 265#, and at least 10# each week if working wt. is below 265#.

C) 4 Sets:

  • Push Press x 3 @60% of 1 RM Clean and Jerk

Skill:

 

WOD:
For Time:

  • 1000m Row

Then

5 Rds:

  • 20 Russian KB Swing
  • 10 Toe to Bar
  • 10 Burpee
Additional:
  • 10 Minutes Mobility

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Mike up and on his feet already after surgery.  He is home now, want to send all the Surge Family love to him and wish for a speedy recovery.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8
  • Wall Squats x 8

Strength:

5 Sets:

  • Thruster x 5

Skill:

WOD:
“Jackie”

For Time:

  • 750m Row
  • 30 Thrusters 45/35
  • 15 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8
  • Wall Squat x 8

Strength:

Perform After WOD

5 Sets: (Every 2 Minutes)

  • Clean + 2 Front Squat + 3 Thrusters @ 70% of 1RM Clean and Jerk

*Goal to increase at least 5# each week.  Must make 4/5 attempts to increase next week.

Skill:

WOD:
“Jackie”

For Time:

  • 1000m Row
  • 50 Thrusters 45/35
  • 30 Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8
  • Wall Squat x 8

Strength:

Perform After WOD

A) 5 Sets: (Every 2 Minutes)

  • Clean + 2 Front Squat + 3 Thrusters @ 70% of 1RM Clean and Jerk

*Goal to increase at least 5# each week.  Must make 4/5 attempts to increase next week.

(Perform After WOD)

B) 5 Sets:

Back Squat

  • Set 1 = 4 Reps @ 75%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = 2 Reps @ 85%
  • Set 4 = 1 Reps @ 90%
  • Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 330#, and 45# if set 4 is below 330#.

C) 5 Sets:

Deadlift

  • Set 1 = 6 Reps @ 70%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = 4 Reps @ 80%
  • Set 4 = 3 Reps @ 85%
  • Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 395#, and 45# if set 4 is below 395#.

Skill:

 

WOD:
“Jackie”

For Time:

  • 1000m Row
  • 50 Thrusters 45/35
  • 30 Pull Ups
Additional:
  • 10 Minutes Mobility

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Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In a Team of 3 Complete:

A) AMRAP in 6 Minutes:

  • 30 Double Unders
  • 5 Stone to Shoulder/Slamball

B) AMRAP in 6 Minutes:

  • 20 Sit Up
  • AMRAP Rope Climb

C) AMRAP in 16 Minutes:

  • 200m Row
  • AMRAP Box Jump Overs/Burpee Plate Jump /Split Squat Switch
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD:
In a Team of 3 Complete:

A) AMRAP in 6 Minutes:

  • 30 Double Unders
  • 5 Stone to Shoulder/Slamball

B) AMRAP in

  • 20 Sit Up
  • AMRAP Rope Climb

C) AMRAP in

  • 200m Row
  • AMRAP Box Jump Overs/Burpee Plate Jump /Split Squat Switch
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
In a Team of 3 Complete:

A) AMRAP in 6 Minutes:

  • 30 Double Unders
  • 5 Stone to Shoulder

B) AMRAP in

  • 15 GHD Sit Up
  • AMRAP Rope Climb

C) AMRAP in

  • 200m Row
  • AMRAP Box Jump Overs/Burpee Plate Jump /Split Squat Switch
Additional:
  • 10 Minutes Mobility

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Essentials

Strength/Skill:
Warm up:2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

Skill:

WOD:
For Time:

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

4 Sets: (Every 2 Minutes)

  • Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

WOD:
For Time:

  • 100 Overhead Squat 115/80

*Every time bar drops from overhead perform 1 Rd of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Air Squats)

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

A) 5 Sets: (Every 2 Mintes)

Front Squat

  • Set 1 = 5 @ 70%
  • Set 2 = 4 @ 75%
  • Set 3 = 3 @ 80%
  • Set 4 = 2 @ 85%
  • Set 5 = 1 @ 90%
  • Sets 6-8 = 2 Reps @ Drop wt. of 45/35 if single is above/below 285#

B) 4 Sets: (EMOM)

  • Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

WOD
For Time:

  • 100 Overhead Squat 135/95

*Every time bar drops from overhead perform 1 Rd of 5 Muscle Ups, 5 Ring Dips, 15 Air Squats

Additional:
  • 10 Minutes Mobility

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Thursday, February 4, 2016

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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:
AMRAP in 12 Minutes:

  • 60 yrd Farmers Carry AHAP
  • 30 Double Unders
  • 15 Second L-Lit/Plank Hold
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:
AMRAP in 12 Minutes:

  • 60 yrd Farmers Carry AHAP
  • 30 Double Unders
  • 15 Second L-Lit
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

AMobility 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

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