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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


Monday 141124

So Proud of all our Surge Family Members who competed over the weekend at the Turkey Challenge, hosted by MBS CrossFit.  As coaches it’s always great to see that all the effort you all have put in is paying off.  Fitness is an amazing journey, and being able to see each and every athlete compete and do things they’ve been striving to achieve is what it’s all about.  In addition thank you to everyone who came out and showed support for all our Surge Family members who were competing.

Essentials

Strength/Skill:
Warm Up:

  • 4 Position Snatch Pull + High Pull
  • hip muscle snatch (no re-bend of the knees)
  • hip power snatch
  • hip full snatch (hold rock solid bottom position for 10 seconds)
  • above the knee muscle snatch
  • above the knee power snatch
  • above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • below the knee muscle snatch
  • below the knee power snatch
  • below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

5 Sets Each: (EMOM Alternate Movements)

  • Minute 1 – Hang Snatch x 1
  • Minute 2 – Snatch x 1

Skill:

WOD:
For Time:

  • 15 Supine Row
  • 20-30 Push-ups
  • 30-40 Back Extensions
  • 20-30 Knees to elbows
  • 20-30 Deadlift
  • 20-30 DB Push Press
  • 20-30 Kettlebell swings
  • 20-30 Wall Ball
  • 400m Run
  • 15 Supine Row
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Position Snatch Pull + High Pull
  • hip muscle snatch (no re-bend of the knees)
  • hip power snatch
  • hip full snatch (hold rock solid bottom position for 10 seconds)
  • above the knee muscle snatch
  • above the knee power snatch
  • above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • below the knee muscle snatch
  • below the knee power snatch
  • below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

5 Sets Each: (EMOM Alternate Movements)

  • Minute 1 – Hang Snatch x 1
  • Minute 2 – Snatch x 1

Perform both movements at 85-90% of your 1-RM Snatch.

Skill:

WOD:
For Time:

  • 3 Rope Climb
  • 30 Push-ups
  • 50 Back Extensions
  • 30 Knees to elbows
  • 30 Deadlift 225/155
  • 30 DB Push Press
  • 50 Kettlebell swings 55/35
  • 30 Wall Ball
  • 400m Run
  • 30 Pull Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 5 Sets: (Every 2 minutes)

Back Squat

  • Set 1 – 6 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 2 reps @ 85%
  • Set 5 – 1 rep @ 90%

followed by…

A2) 1 set:

  • Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

A3) 1 set:

  • Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM

Skill:

WOD:
For Time:

  • 3 Rope Climb
  • 30 Push-ups
  • 50 Back Extensions
  • 30 Knees to elbows
  • 30 Deadlift 225/155
  • 30 DB Push Press
  • 50 Kettlebell swings 55/35
  • 30 Wall Ball
  • 400m Run
  • 30 Pull Up
Additional:
  • 10 Minutes Mobility

Saturday 141122

Schedule Reminder:  Do to the Turkey Challenge at MBS CrossFit, there is one class available today (8:30). 

Surge Family, come out and root on our awesome athletes at the MBS Turkey Challenge!!!

The Spine Geek team of Joseph Arvay, Zach Sanner, Holly Dolphin and Audrey Abel  WOD 1: 8:30 AM WOD 2: 1:00 PM

The Crossfit Surge team of Mary Willms White, Carlye Elstun, Lance Chabarria and Glendon Bautista WOD 1: 9:42 AM WOD 2: 2:12 PM

AND OUR AWESOME MEN PRO ATHLETE J.D. White WOD 1: 11:38 AM WOD 2: 3:42 PM

there will be a fun Floater WOD, that each team/athlete will decide. 

This is one of the best crossfit competitions in our area & will have over 400 athletes competing so COME ON OUT AND CHEER OUR SURGE ATHLETES!!!!

Thank you William.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

  • Weighted Sit ups x 10
  • L-Sit x 20-30 sec
  • Side Plank Elbow Touch x 10 ea
  • Suitcase Carries 15 yards and back each side

Skill:

WOD:
A) 15-12-9

  • Deadlift
  • Toe to Bar/Sit Up
  • Push Ups

At the 15 Minute Mark Perform:

B) AMRAP in 5 Minutes:

  • 5-1 Hang Power Clean
  • 1-5 Pull Ups

*Rd 1 = 5 Hang Power Cleans, 1 Strict Pull Ups + 2 Kipping Pull Ups.  Rd 2 = 4 Hang Power Cleans, 2 Strict Pull Ups + 4 Kipping Pull Ups, Rd 3 = 3 Hang Power Cleans, 3 Strict Pull Ups + 6 Kipping Pull Ups.  This will continue until 1 Hang Power Clean and 5 Strict Pull Ups + 10 Kipping Pull Ups. If the athlete complete is with time still remaining, they will begin from the beginning.

At The 30 Minute Mark Perform:

C) With a Partner Perform AMRAP in 4 Minutes:

  • 30 yrds Sled Ups

*Partners Alternate Rds

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

  • Weighted Sit ups x 10
  • L-Sit x 20-30 sec
  • Side Plank Elbow Touch x 10 ea
  • Suitcase Carries 15 yards and back each side

Skill:

WOD:
A) 15-12-9

  • Deadlift 225/155
  • Toe to Bar
  • Handstand Push Up

At the 15 Minute Mark Perform:

B) AMRAP in 5 Minutes:

  • 5-1 Hang Power Clean 155/105
  • 1-5 Strict Pull Up + x2 Kipping Pull Up

*Rd 1 = 5 Hang Power Cleans, 1 Strict Pull Ups + 2 Kipping Pull Ups.  Rd 2 = 4 Hang Power Cleans, 2 Strict Pull Ups + 4 Kipping Pull Ups, Rd 3 = 3 Hang Power Cleans, 3 Strict Pull Ups + 6 Kipping Pull Ups.  This will continue until 1 Hang Power Clean and 5 Strict Pull Ups + 10 Kipping Pull Ups. If the athlete complete is with time still remaining, they will begin from the beginning.

At The 30 Minute Mark Perform:

C) With a Partner Perform AMRAP in 4 Minutes:

  • 30 yrds Sled Ups

*Partners Alternate Rds

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

2 Sets:

  • Weighted Sit ups x 10
  • L-Sit x 20-30 sec
  • Side Plank Elbow Touch x 10 ea
  • Suitcase Carries 15 yards and back each side

Skill:

WOD:
A) 15-12-9

  • Deadlift 245/125
  • Toe to Bar
  • 4″/2″ Deficit Handstand Push Up

At the 15 Minute Mark Perform:

B) AMRAP in 5 Minutes:

  • 5-1 Hang Power Clean 155/105
  • 1-5 Strict Pull Up + x2 Kipping Pull Up

*Rd 1 = 5 Hang Power Cleans, 1 Strict Pull Ups + 2 Kipping Pull Ups.  Rd 2 = 4 Hang Power Cleans, 2 Strict Pull Ups + 4 Kipping Pull Ups, Rd 3 = 3 Hang Power Cleans, 3 Strict Pull Ups + 6 Kipping Pull Ups.  This will continue until 1 Hang Power Clean and 5 Strict Pull Ups + 10 Kipping Pull Ups. If the athlete complete is with time still remaining, they will begin from the beginning.

At The 30 Minute Mark Perform:

C) With a Partner Perform AMRAP in 4 Minutes:

  • 30 yrds Sled Ups

*Partners Alternate Rds

Additional:
  • 10 Minutes Mobility

Friday 141121

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

  • Floor Press x 5

Skill:

WOD:
Team Jack

With a Partner Complete AMRAP in 20 Minutes:

  • 10 Push Press
  • 10 KB Swings
  • 10 Box Jump

*Partners Alternate movements.  For example partner A performs 10 push press, then partner B performs 10 KB Swings, then partner A performs 10 Box Jumps.  Partners will continue this for duration of the WOD.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

  • Floor Press x 5

Skill:

Malcolm’s B-Day WOD:
Team Jack Plus

AMRAP in 20 Minutes:

  • 10 Push Press 115/80
  • 10 KB Swings 55/35
  • 10 Box Jump 24/20

Parters complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 5 Back Squat 225/155 before starting their turn on “Jack”. (Racks are allowed)

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

6 Sets: (Every 2 minutes)

  • Snatch Balance + Hang Snatch + Snatch + Overhead Squat

Build over the course of the six sets. Try to exceed last week’s loads.

Skill:

WOD:
Team Jack Plus

AMRAP in 20 Minutes:

  • 10 Push Press 115/80
  • 10 KB Swings 55/35
  • 10 Box Jump

Parters complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 5 Back Squat 225/155 before starting their turn on “Jack”. (Racks are allowed)

Additional:
  • 10 Minutes Mobility

Thursday 141120

Reminder:  Yoga at 6:15 pm.  If you have any nagging tightness or mobility issues come in and work them out.  We’ve seen a ton of improvement from athletes who have been consistent each week with attending this class.

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:

With a Partner Perform 3 Sets:

  • Med ball Overhead Toss Forward x 6 ea.
  • Med ball Overhead Backward Toss x 6 ea.
  • Standing Med ball lateral Toss x 10 ea.

Skill:

 

WOD:
For Time:

  • 500m Row
  • 40 Sit Ups
  • 30 KB Swing
  • 20 DB Man Makers

*Man Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

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:

With a Partner Perform 3 Sets:

  • Med ball Overhead Toss Forward x 6 ea.
  • Med ball Overhead Backward Toss x 6 ea.
  • Standing Med ball lateral Toss x 10 ea.

Skill:

 

WOD:
For Time:

  • 500m Row
  • 40 Sit Ups
  • 30 KB Swing 70/55
  • 20 DB Man Makers 40/25

*Man Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD
Recovery DayA) Mobility and Maintenance

Yoga Class

 

* 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 141119

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

10 Sets: (Every 2 minutes)

Jerk

  • Sets 1-2 – 3 reps
  • Sets 3-4 – 2 reps
  • Sets 5-6 – 2 reps
  • Sets 7-8 – 1 rep
  • Sets 9-10 – 1 rep

Skill:

WOD:
A) Tabata Mash Up: (20 Seconds Work, 10 Seconds Rest)

  • Wall Ball
  • Pull Ups

Rest 1 Minute Then Perform:

B) Tabata Mash Up: (20 Seconds Work, 10 Seconds Rest)

  • Double Unders
  • Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

10 Sets: (Every 2 minutes)

Jerk

  • Sets 1-2 – 3 reps @ 60%
  • Sets 3-4 – 2 reps @ 70%
  • Sets 5-6 – 2 reps @ 80%
  • Sets 7-8 – 1 rep @ 90-95%
  • Sets 9-10 – 1 rep @ 101-105%

Skill:

WOD:
A) Tabata Mash Up: (20 Seconds Work, 10 Seconds Rest)

  • Wall Ball
  • Pull Ups

Rest 1 Minute Then Perform:

B) Tabata Mash Up: (20 Seconds Work, 10 Seconds Rest)

  • Double Unders
  • Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 2 minutes)

Jerk

  • Sets 1-2 – 3 reps @ 60%
  • Sets 3-4 – 2 reps @ 70%
  • Sets 5-6 – 2 reps @ 80%
  • Sets 7-8 – 1 rep @ 90-95%
  • Sets 9-10 – 1 rep @ 101-105%

B) 5 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 – 8 reps @ 50%
  • Set 2 – 6 reps @ 60%
  • Set 3 – 4 reps @ 70%
  • Set 4 – 2 reps @ 80%
  • Set 5 – 2 reps @ 85%

C. 3 Sets: (Every 90 Seconds)

Reset the barbell every time on the floor…do not perform these touch and go.

Skill:

WOD:
EMOM For 20 Minutes:

  • Odd Minutes: 15 Calorie Row
  • Even Minutes: 15 Burpee
Additional:
  • 10 Minutes Mobility

Tuesday141118

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Thruster x 5
  • Band Pull a Parts x 8

Skill:

WOD:
With a Partner Perform 6 Sets Each For Load: (New Set Every 4 Minutes)

  • 300m Run Each (300 yrd shuttle WEATHER Dependent)
  • 20 Box Jump Overs 24/20
  • 10 Thrusters
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A)  3 Sets: (Every 2 Minutes)

  • Pause Back Squat x 3 (Hold in the bottom for 3 seconds)

Must Increase 3-6% from last week.

B) 3 Sets: (Every 2 Minutes)

  • Thruster x 5 @ 66-68% of 1 RM Clean and Jerk
  • Band Pull a Parts x 8

Skill:

WOD:
With a Partner Perform 6 Sets Each For Load: (New Set Every 4 Minutes)

  • 300m Run Each (300 yrd shuttle WEATHER Dependent)
  • 20 Box Jump Overs 24/20
  • 1 Clean (Full or Power)
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2:30)

Front Squat

  • Set 1 – 3 reps @ 85-90%
  • Set 2 – 2 reps @ 90-95%
  • Set 3 – 1 rep @ 95-102%
  • Set 4 – 3 reps @ 90-95%
  • Set 5 – 2 reps @ 95-102%
  • Set 6 – 1 rep @ 105+%

B) 10 Sets: (Every 90 Seconds)

Clean x 1

  • Sets 1-2 – 70-75%
  • Sets 3-4 – 75-80%
  • Sets 5-6 – 80-85%
  • Sets 7-8 – 85-90%
  • Sets 9-10 – 90-95%

Skill:

WOD:
With a Partner Perform 6 Sets Each For Load: (New Set Every 4 Minutes)

  • 300m Run Each (300 yrd shuttle WEATHER Dependent)
  • 20 Box Jump Overs 30/24
  • 1 Clean (Full or Power)
Additional:
  • 10 Minutes Mobility

Upcoming Events and Holidays

hawaiisantaSaturday and Sunday Nov 22-23rd  —MBS Turkey Challenge

Athletes Competing

  • Audrey, Holly, Zach, &  Joe -Open Team
  • Mary, Carlye, Glendon and Lance- Open Team
  • JD Individual Pro

Thanksgiving Day- Closed

  • Run a 5K or enjoy your “regular” rest day. Be ready to train on Friday!

Black Friday-  Holiday schedule

  • 8:30 & 9:30 Classes

December 13- Surge Christmas Party- Hawaiian Santa Theme

  • 7pm at the gym
  • We will be doing a Hawaiian Theme, so wear your Santa hat and summer gear!
  • Gift Exchange: Bring a gift $20 of less that is “gender specific” i.e. for a guy or girl
  • We will have lots of games to play. Ping pong, corn hole, etc
  • We will also be doing a potluck. Bring your own beverage. Alcoholic or not
  • Kids and significant others always welcome!

December 24 & 25th

  • Christmas Eve- Holiday Schedule 8:30 & 9:30
  • Christmas Day- Closed

New Year’s Eve and Day

  • New Year’s Eve- Holiday Schedule 8:30 & 9:30
  • New Year’s Day- Closed

 

 

 

Monday 141117

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • 4 Position Stop Snatch Pull + High Pull
  • High Hang Power Snatch
  • Overhead Squat
  • Snatch Balance
  • Snatch

Strength:

6 sets Each: (EMOM)

  • Minute 1 – Snatch Balance x 1
  • Minute 2 – Hang Snatch x 1
  • Minute 3 – Snatch x 1

Skill:

WOD:
AMRAP in 10 Minutes:

  • 30 Bar Facing Burpee
  • 20 Power Snatch
  • 10 Burpee Pull Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 4 Position Stop Snatch Pull + High Pull
  • High Hang Power Snatch
  • Overhead Squat
  • Snatch Balance
  • Snatch

Strength:

6 sets Each: (EMOM)

  • Minute 1 – Snatch Balance x 1
  • Minute 2 – Hang Snatch x 1
  • Minute 3 – Snatch x 1

*Perform all movements at 80-85% of your 1-RM Snatch.

Skill:

WOD:
AMRAP in 10 Minutes:

  • 50 Bar Facing Burpee
  • 30 Power Snatch 135/95
  • 10 Muscle Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Sets 1-6 Every 90 Seconds, Sets 7-10 Every 2 Minutes)

Snatch x 1

  • Sets 1-2 – 65-75%
  • Sets 3-4 – 80-85%
  • Sets 5-6 – 85-90%
  • Sets 7-8 – 90-95%
  • Sets 9-10 – 95-105%

B1) 8 Sets: (EMOM)

  • Strict Shoulder Press x 1

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest 2 minutes before starting…

B2) 3 Sets: (Every 2 minutes) for 6 minutes (3 sets)

  • Shoulder Press x 1 @ 101-105%

C) 3 Sets: (Perform After WOD)

  • Single-Arm DB Row x 10 each @ 2111 (move up in weight from last week)
  • Rest as needed
  • Strict Toes to Bar x 8-10 @ 3110
  • Rest as needed

Skill:

WOD:
AMRAP in 10 Minutes:

  • 50 Bar Facing Burpee
  • 30 Power Snatch 135/95
  • 10 Muscle Ups
Additional:
  • 10 Minutes Mobility

Saturday 141115

Essentials

Strength/Skill:
Warm Up:With a Partner Perform:

  • 50 Medball Sit Up Tosses Each.

Strength:

Pull Up/Dip (Push Up) Complex

AMRAP in 5 Minutes:

  • 3-5 Strict Pull Up
  • 3-5 Dips (Push Up)
  • 3-5 Wide Grip Pull Up
  • 3-5 Dips (Push Up)
  • 3-5 Narrow Grip Pull Up (Thumbs Touching)
  • 3-5 Dips (Push Up)
  • 3-5 Mixed Grip Pull Up (Rt. Hand Up)
  • 3-5 Dips (Push Up)
  • 3-5 Mixed Grip Pull Up (Lt. Hand Up)
  • 3-5 Dips (Push Up)
  • 3-5 Reverse Grip Pull Up
  • 3-5 Dips (Push Up)

*If your unable to perform Dips please perform Push Ups.

Skill:

WOD:
 In teams of three, alternate to complete AMRAP in 20 minutes of:

  • 10 KB Swing
  • 10 Box Jump
  • 5 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the triplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:With a Partner Perform:

  • 50 Medball Sit Up Tosses Each.

Strength:

Pull Up/Dip Complex

AMRAP in 5 Minutes:

  • 3-5 Strict Pull Up
  • 3-5 Dips
  • 3-5 Wide Grip Pull Up
  • 3-5 Dips
  • 3-5 Narrow Grip Pull Up (Thumbs Touching)
  • 3-5 Dips
  • 3-5 Mixed Grip Pull Up (Rt. Hand Up)
  • 3-5 Dips
  • 3-5 Mixed Grip Pull Up (Lt. Hand Up)
  • 3-5 Dips
  • 3-5 Reverse Grip Pull Up
  • 3-5 Dips

*If your unable to perform Dips please perform Push Ups.

Skill:

WOD:
In teams of three, alternate to complete AMRAP in 20 minutes of:

  • 10 KB Swing 55/35
  • 10 Box Jump 24/20
  • 5 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the triplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm upWith a Partner Perform:

  • 50 Medball Sit Up Tosses Each.

Strength:

Pull Up/Dip Complex

AMRAP in 5 Minutes:

  • 3-5 Strict Pull Up
  • 3-5 Dips
  • 3-5 Wide Grip Pull Up
  • 3-5 Dips
  • 3-5 Narrow Grip Pull Up (Thumbs Touching)
  • 3-5 Dips
  • 3-5 Mixed Grip Pull Up (Rt. Hand Up)
  • 3-5 Dips
  • 3-5 Mixed Grip Pull Up (Lt. Hand Up)
  • 3-5 Dips
  • 3-5 Reverse Grip Pull Up
  • 3-5 Dips

*If your unable to perform Dips please perform Push Ups.

Skill:

WOD:
In teams of three, alternate to complete AMRAP in 20 minutes of:

  • 10 KB Swing 70/35
  • 10 Box Jump 24/20
  • 5 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the triplet, Teammate B is resting in an L-Sit on Paralletd, and Teammate C is resting in pull up position with chin over bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

Additional:
  • 10 Minutes Mobility

Friday 141114

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:
With a Continuous Clock Perform 5 Thrusters EMOM For as Long as Possible:

  • Minutes 0-5 use 55/40
  • Minutes 6-10 use 70/50
  • Minutes 11-15 90/60
  • Minutes 16-20 105/70

Continue adding 20/15 pounds every 5 minutes for as long as possible.

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:

Skill:

WOD:
With a Continuous Clock Perform 5 Thrusters EMOM For as Long as Possible:

  • Minutes 0-5 use 75/50
  • Minutes 6-10 use 95/65
  • Minutes 11-15 use 115/80
  • Minutes 16-20 use 135/95

Continue adding 20/15 pounds every 5 minutes for as long as possible.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up3 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:

A) 5 sets: (Every 2 Minutes)

  • Snatch Balance + Hang Snatch + Snatch + Overhead Squat

Build over the course of the 5 sets.

Skill:

WOD:
With a Continuous Clock Perform 5 Thrusters EMOM For as Long as Possible:

  • Minutes 0-5 use 75/50
  • Minutes 6-10 use 95/65
  • Minutes 11-15 use 115/80
  • Minutes 16-20 use 135/95

Continue adding 20/15 pounds every 5 minutes for as long as possible.

Additional:
  • 10 Minutes Mobility