Thursday, July 27, 2017

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 10 Burpee
  • 30 Calorie Row
  • 10 Burpee
  • 30 Calorie Row
  • 10 Burpee
  • 60 Sit Ups
  • 10 Burpee
  • 800m Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 10 Burpee
  • 30 Calorie Row
  • 10 Burpee
  • 30 Calorie Row
  • 10 Burpee
  • 60 Sit Ups
  • 10 Burpee
  • 800m Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
Tempo day
For each of these exercises you will perform very slow reps. The recommendation will be given but you can adjust the tempo based on your strength level. Don’t adjust the number of reps, just the speed of the rep (slower = harder if you are stronger). Make the concentric and eccentric portion equal. Ex: for a 20 second pull up go up for 10 seconds and down for 10 seconds. Everything is strict.

Continue to rotate through this for 45 minutes, resting as needed. Stability, not fatigue focus.

1) 2 reps 14 second pull up
2) 3 reps 16 second push up
3) 3 reps 16 second ghd sit up
4) 2 reps 10 second ring pull to invert (pike for advanced, tuck for novice)
5) 4 reps 8 second ring dip
6) 3 reps 8 second TTB

* scaling:pull ups with band, push ups on knees, V-ups with sit ups, pull to invert with jump to invert and come down as slow as possible, ring dips with band, TTB with knee raises

Additional:
  • 10 Minutes Mobility

 

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Wednesday, July 26, 2017

Schedule Reminder:  The 9:30 Women’s Class is Cancelled

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Deadlift x 5

*Decrease 15-20 LBs from last week.

B) 5 Sets: (Every 90 Seconds)

  • 3 Power Clean + 3 Front Squat

Skill:

WOD:
4 Sets:

  • 100 Ft. Sled Push (Heavy)
  • 10 Hip Extension
  • 100m Farmers Carry
  • Rest 2 minutes
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of your Established Max.

B) 5 Sets: (Every 90 Seconds)

  • 3 Power Clean + 3 Front Squat (Work Up to 75-80%)

Skill:

WOD:
4 Sets:

  • 100 Ft. Sled Push (Heavy)
  • 10 Hip Extension
  • 150m Farmers Carry
  • Rest 2 minutes
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
 5 Sets:

  • 120 Ft. Sled Push
  • 9 Stone to Shoulder/Sandbag Clean 150/100
  • 200m Farmers Carry 55/35
  • Rest 2 minutes

*Sled Push should be heavy.  Play with different techniques and speeds, which one allows you to finish the round most efficiently.  Farmer carries should be fast to be able to perform unbroken.

Additional:
  • Mobility

 

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Tuesday, July 25, 2017

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

Dynamic Warm Up

Strength:

3 Sets:

  • Bench Press x 5

*Decrease 10-15# from last week

Skill:

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @60%
Rest :30 Seconds
:30 Seconds Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 21-15-9 For Time:

  • Medball Knee Raises
  • Feet Elevated Push Up
  • Inverted Barbell Row
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Ring W’s x 8
  • Ring T’s x 8
  • Supine Row x 8
  • Behind the Neck Shoulder Press x 8

Strength:

3 Sets:

Bench Press

  • Set 1 = 5 Reps @40%
  • Set 2 = 5 Reps @50%
  • Set 3 = 5 @60%

*Percentages based off 90% of 1RM

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @60%
Rest :30 Seconds
:30 Seconds Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 24-18-13 For Time:

  • Medball Knee Raises
  • Feet Elevated Push Up
  • Inverted Barbell Row
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • 3 Position Power Snatch (Top to Bottom, Up to 75%)

C) 4 Sets:

  • 3 Position Power Clean (Top to Bottom, Up to 75%)

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @60%
Rest :30 Seconds
:30 Seconds Bar Muscle Up
Rest 1 Minute

Rest 5 Minutes

B) For Time:

  • 60 Bench Press 165/105
  • 60 Pull Ups (NO BUTTERFLY)

Rest 5 Minutes

C) For Time:

  • 65 GHD Sit Ups

 

Additional:
  • Mobility

 

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Yoga and Saturday Schedule Change

We are beyond excited to officially announce that Yoga for Athlete’s starts THIS WEEK!

The schedule for now will be Thursday’s at 6 and Saturday’s at 9:15. Cost to add unlimited yoga to your membership will be $40 per month. You can also buy a punch card with 10 punches for $80.  Card expires in 60 days.

Yoga is open to anyone Surge athlete or not. The cost for outside members $65.

Meet Kelsey! Our new Yoga instructor. She will also be teaching boxing/kickboxing! More info on that coming soon!

Kelsey

 

 

 

 

 

 

 

 

 

 

 

New Saturday Schedule:     Starts this week- July 29th

CrossFit 8:00 (instead of 8:30)

Yoga 9:15

CrossFit 10:15

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Monday, July 24, 2017

Image may contain: 8 people, people smiling, people standing, sky, cloud, outdoor and nature

Great crew at the Park.

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 5

*Decrease weight 10-15 LBs From Last week

Skill:

WOD:
AMRAP in 21 Minutes

  • 10 Medball Clean
  • 10 Wall Ball
  • 5-10-15-20-25 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = Max Reps @ 60%

*Percentages are based off of 90% of your Established Max.

Skill:

WOD:
AMRAP in 21 Minutes

  • 10 Medball Clean
  • 10 Wall Ball
  • 5-10-15-20-25 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 7 Sets:

Back Squat

  • Sets 1-6 = Build to 4RM
  • Set 7 = Decrease 10% of 4RM and perform Max Reps

B) 4 Sets:

  • Deadlift x 4 @80% of 1RM

Skill:

WOD:
A) 4 Sets:

  • 4 Hang Clean Panda Pull (70% max clean)(Straps OK!)
  • 3 Single Leg Broad Jump (Right)
  • 3 Single Leg Broad Jump (Left)
  • Rest 90 Seconds

B) 3 Sets:

  • 15 2 for 1 Wall Ball (Wall Ball 2fers) 20/14
  • 14 Heidens/Speed Skater (4’/3’) (over and back = 1)
  • Rest 90 Seconds

C) 6 Sets:

Carolina Shuttle

  • 5-10-15-20-25 yards (Touch line wth hand each change of direction)
  • Rest 90 Seconds between efforts.
Additional:
  • 10 Minutes Mobility
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Saturday, July 22, 2017

Thank you all for your patience this week! Looks like the guys next door are moving in today and over the weekend! It’s a bit hectic. So we decided to WOD in the park tomorrow! Let’s get outside and enjoy the summer! Meet at the park behind The Thornton Rec. Park at the lot off 112th and the light. By the skate park. We will bring weight so if you can RSVP here! Only one class at 8:30

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Friday, July 21, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 3 Sets:

  • Shoulder Press x 5

 

Skill:

WOD:
A) 4 Rds For Time:

  • 5 Power Clean
  • 10 Bar Facing Burpee

Rest 5 Minutes

B) 15-12-9 For Time:

  • Power Snatch
  • Dips
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of new calculated max.

Skill:

WOD:
A) 4 Rds For Time:

  • 5 Power Clean @70% of 1 RM Clean
  • 10 Bar Facing Burpee

Rest 5 Minutes

B) 15-12-9 For Time:

  • Power Snatch 75/55
  • Ring Dips
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 3 Sets:

  • Hang Power Snatch + Snatch (Work up to 65-70%)

B) 5 Sets:

  • Snatch x 2 (Up to 90%)

B) 3 Sets:

Hang Power Clean + Clean + 2 Push Press (Work up to 65-70%)

C) 5 Sets:

  • Clean & Jerk x 2 (Work up to 90%)

Skill:

WOD:
 A) 4 Rds For Time:

  • 5 Deadlift 315/205
  • 10 Bar Facing Burpee

Rest 5 Minutes

B) 21-15-9 For Time:

  • Power Snatch 95/65
  • Strict Handstand Push Ups
Additional:
  • Mobility

 

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Thursday, July 20, 2017

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Every 0n Minute x 5 Sets

  • Minute 1 = Row 15/12 Calories
  • Minute 2 =10 Slam Balls + 5 Burpee
  • Minute 3 = 15 Russian Twists ea.
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Every 0n Minute x 5 Sets

  • Minute 1 = Row 18/15 Calories
  • Minute 2 =10 Slam Balls + 5 Burpee
  • Minute 3 = 15 Russian Twists ea.
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
Rest as needed but do all the work. Form, not fatigue focus.

10×10 bar arch hollows

-Then-

  • 10s hold then 10s rest for 3-4 minutes ring support hold

    -Then-

    4 rounds

  • 5 reverse burpees
  • 3 bar pull overs

    -Then-

  • 15s hold then 15s rest for 4-5 minutes wall handstand hold perpendicular to the wall
Additional:
  • 10 Minutes Mobility

 

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Wednesday, July 19, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Deadlift x 5

Skill:

WOD:
4 Sets:

  • 100 Ft. Sled Push (Heavy)
  • 15 Russian KB Swings
  • 100m Farmers Carry
  • Rest 2 minutes
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30 Minutes)

Deadlift

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of your Established Max.

Skill:

WOD:
4 Sets:

  • 100 Ft. Sled Push (Heavy)
  • 15 Russian KB Swings
  • 150m Farmers Carry
  • Rest 2 minutes
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • 3 Position Pendlay Row x 5 ea. (Index finger on smooth, thumb width, ring finger on 1st ring)
  • Back Extensions x 8-10

Perform After WOD

  • 12 Minutes Row @ 88% of 2K pace

Skill:

WOD:
 5 Sets:

  • 100 Ft. Sled Push
  • 7 Stone to Shoulder/Sandbag Clean 150/100
  • 200m Farmers Carry 55/35
  • Rest 2 minutes

*Sled Push should be heavy.  Play with different techniques and speeds, which one allows you to finish the round most efficiently.  Farmer carries should be fast to be able to perform unbroken.

Additional:
  • Mobility

 

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Tuesday, July 18, 2017

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

Dynamic Warm Up

Strength:

3 Sets:

  • Bench Press x 5

*Increase 5# from last week

Skill:

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @55%
Rest :30 Seconds
:30 Seconds Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 4 Rds For Time:

  • 15 MB Sit Ups
  • 12 Deficit Push Ups
  • 9 Supine Row
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Ring W’s x 8
  • Ring T’s x 8
  • Supine Row x 8
  • Behind the Neck Shoulder Press x 8

Strength:

3 Sets:

Bench Press

  • Set 1 = 5 Reps @75%
  • Set 2 = 3 Reps @85%
  • Set 3 = Max Reps @95%

*Percentages based off 90% of 1RM

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @55%
Rest :30 Seconds
:30 Seconds Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 4 Rds For Time:

  • 15 MB Sit Ups
  • 12 Deficit Push Ups
  • 9 Supine Row
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Behind the Neck Jerk x 3 (Up to today’s 3RM)

B) 4 Sets:

  • 2 Power Snatch off Blocks + Power Snatch from floor (Up to 75%)

C) 4 Sets:

  • 2 Power Clean off Blocks + Power Clean from floor (Up to 75%)

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @55%
Rest :30 Seconds
:30 Seconds C2B Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 4 Sets For Reps:

  • Max Reps Tempo Bench Press @BW/.75% (3 Seconds Eccentric)
  • Max Reps Temp Supine Ring Row (3 Seconds Eccentric)
  • Rest 3 Minutes

*For Ring Rows Set feet on box same height as rings

Rest 5 Minutes

C) For Time:

  • 65 GHD Sit Ups

 

Additional:
  • Mobility

 

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