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


Friday, April 17, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

7 Sets: (Every 2 Minutes)

  • Hang Power Snatch + Power Snatch + Overhead Squat

Skill:

WOD:
For Time:

60m Sled Push

Then

21-15-9

  • KB Swings
  • Wt. Anchored Sit Up

60m Sled Push

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

A) 6 Sets: (EMOM)

Hang Snatch (At the Knee)

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

B) 4 Sets: (Every 90 Seconds)

  • 2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk + 10# is 80% is less then 285, and + 20# if 80% is more then 285.

Skill:

WOD:
For Time:

60m Sled Push

Then

21-15-9

  • KB Swings
  • GHD Sit Ups/Wt. Anchored Sit Up

60m Sled Push

Additional:

Competition

Strength/Skill:
Warm Up:

3 Sets:

  • High Box Jump 1.1.1.1 (Step Down to Lower Box)
  • Handstand Walk x 10-15 yrds

Strength:

A) 8 Sets: (EMOM)

Snatch From Blocks (At the Knee)

  • Set 1 = 1 Rep @ 65%
  • Set 2 = 1 Rep @ 70%
  • Set 3 = 1 Rep @ 75%
  • Set 4 = 1 Rep @ 80%
  • Set 5 = 1 Rep @ 85%
  • Sets 6-8 = 2 Reps

Sets 6-8 will be performed as drop sets.  If your 85% is above 220# then drop weight 35#.  If your 85% is below 220# drop weight 25#.  Increase 10# from last week if 85% is above 220# and a 5# increase if 85% is below 220#.

B) 4 Sets: (Every 90 Seconds)

  • 2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk +10# is 80% is less then 285, and + 20# if 80% is more then 285.

C) 4 Sets: (Every 90 Seconds)

  • 2-3″ Deficit Deadlift x 5 @ 60% of 1 RM +10# is 60% is above 385, and +5# if 60% is below 385.

Skill:

WOD:
For Time:

60m Sled Push

Then

21-15-9

  • KB Swings
  • GHD Sit Ups

60m Sled Push

Additional:
  • 10 Minutes Mobility

Yoga is Back!!!

Brittany is back along with the 6:15 Yoga Class.  Class is tonight, come in and work on those areas that maybe a little tender!!! Class is $5.

Thursday, April 16, 2015

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:

3 Sets:

  • Bent Over YTW x 10 ea.
  • FLR x 30-45 Seconds
  • Hip Ext. Isometric Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 750m Row
  • 50 Burpee
  • 25 DB Clean and Jerk
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:

 

3 Sets:

  • Bent Over YTW x 10 ea.
  • FLR x 30-45 Seconds
  • Hip Ext. Isometric Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 750m Row
  • 50 Burpee
  • 25 DB Clean and Jerk
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:Skill:
WOD
Recovery DayA) Mobility and MaintenanceYoga 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, April 15, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 90 Seconds)

  • Pause Push Jerk x 2 increase weight used from last week 3-5%

*Pause for 3 Seconds in dip then drive.

B) 3 Sets:

  • Bent Over Barbell Row x 8
  • 3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
  • DB Hang Pull x 12

Skill:

WOD:
AMRAP in 6 Minutes of:

  • 4 DB Push Press
  • 6 Burpees
  • 8 Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Pause Push Jerk x 2 @ 65% of 1RM Clean and Jerk +5# if 65% is less then 220# and +10# if 65% is greater then 220#

*Pause for 3 Seconds in dip then drive.

B) 2 Sets: (Rest 3 Minutes between Sets)

  • Incline DB Press x ME

*Goal is to increase weight in which you used last week and meet or exceed the amount of reps you completed on each set. Rest 3 Minutes between sets.

C) 3 Sets:

  • Bent Over Barbell Row x 8
  • 3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
  • DB Hang Pull x 12

Skill:

WOD:
AMRAP in 6 Minutes of:

  • 6 Handstand Push Ups (Perform them strict if you can)
  • 9 Burpees
  • 12 Stationary Dips
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Halt Clean x 2 @ 75% of 1 RM + 5# is 75% is less then 265# and +10# if 75% is greater then 265#

*Pause for 3 Seconds at knees.

B) 4 Sets: (Every 2:30)

  • Back Squat x 8 @ 70% + 10# is 70% is less then 330# and +20# if 70% is greater then 330#

C) 5 Sets: (Every 90 Seconds)

  • Pause Push Jerk x 2 @ 65% of 1RM Clean and Jerk +5# if 65% is less then 220# and +10# if 65% is greater then 220#

*Pause for 3 Seconds in dip then drive.

D) 2 Sets: (Rest 3 Minutes between Sets)

  • Incline DB Press x ME

*Goal is to increase weight in which you used last week and meet or exceed the amount of reps you completed on each set. Rest 3 Minutes between sets.

E) 3 Sets:

  • Bent Over Barbell Row x 8
  • 3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
  • DB Hang Pull x 12

Skill:

WOD:
(Optional Conditioning WOD)AMRAP in 6 Minutes of:

  • 6 Handstand Push Ups (Perform them strict if you can)
  • 9 Burpees
  • 12 Stationary Dips
Additional:
  • 10 Minutes Mobility

Tuesday, April 14, 2015

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Overhead Backwards MB Toss x 4
  • Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

WOD:
With a Running Clock Complete Each For Time:

0:00-20:00

A) 3 Rds For Time:

  • 400m Run
  • 15 Wall Ball
  • 9 Pull Ups

At the 20 Minute Mark Complete For Time:

B) 12-9-6 For Time:

  • Squat Clean
  • Box Jump Overs
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • Overhead Backwards MB Toss x 4
  • Standing Broad Jump x 4
  • Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

Tiff S’s B-Day WOD:
With a Running Clock Complete Each For Time:

0:00-20:00

A) 3 Rds For Time:

  • 400m Run
  • 21 Wall Ball
  • 12 Pull Ups

At the 20 Minute Mark Complete For Time:

B) 15-12-9 For Time:

  • Squat Clean 135/95
  • Box Jump Overs
Additional:

Competition

Strength/Skill:
Warm Up:

3 Sets:

  • Overhead Backwards MB Toss x 4
  • Standing Broad Jump x 4
  • Hollow and Arch Swings on Rings x 4-6

Strength:

5 Sets: (EMOM)

  • High Hang Snatch High Pull + High Hang Snatch @ 65% of 1RM + 5# if 65% is below 220# and + 10# if 65% is above 220#

Skill:

Tiff S’s B-Day WOD:
With a Running Clock Complete Each For Time:

0:00-20:00

A) 3 Rds For Time:

  • 400m Run
  • 21 Wall Ball
  • 12 Pull Ups

At the 20 Minute Mark Complete For Time:

B) 15-12-9 For Time:

  • Squat Clean 135/95
  • Box Jump Overs 30/24
Additional:
  • 10 Minutes Mobility

Monday, April 13, 2015

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation x 10 ea.
  • Side Plank x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 2 Minute)

  • Front Squat x 5

B) 3 Sets:

  • Hip Ext. x 10-12

Skill:

WOD:
A) For Time:

  • 100 Double Unders
  • 50 KB Swings
  • 25 Thrusters

B) For Time:

  • 100 Sit Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation x 10 ea.
  • Side Plank x 20 Seconds ea.

Strength:

A) 6 Sets: (Every 90 Seconds)

Front Squat x 3

  • Set 1 = 5 reps @ 65%
  • Set 2 = 4 reps @ 70%
  • Set 3 = 3 reps @ 75%
  • Sets 4-6 = 3 reps

*Sets 4-6 are drop sets.  For these sets if your 75% is above 285 lbs decrease load 35 lbs.  If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets.

B) 3 Sets: (Every 3 Minutes)

  • DB/KB Stationary Alt. Forward Lunges x 10 ea. (+ 5-10% from heaviest weight used last week)
  • Stiff Legged Deadlift x 8 @ 60% of 1 RM Deadlift (If work set was below 220# last week increase weight by 5#, if work sets were above 220# last week increase weight by 10#)

Skill:

WOD:
A) For Time:

  • 100 Double Unders
  • 50 KB Swings
  • 25 Thrusters 95/65

B) For Time:

  • 50 Toe to Bar
Additional:

Competition

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation x 10 ea.
  • Side Plank x 20 Seconds ea.

Strength:

A) 6 Sets: (Every 90 Seconds)

Front Squat x 3

  • Set 1 = 5 reps @ 65%
  • Set 2 = 4 reps @ 70%
  • Set 3 = 3 reps @ 75%
  • Sets 4-6 = 3 reps

*Sets 4-6 are drop sets.  For these sets if your 75% is above 285 lbs decrease load 35 lbs.  If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets.

B) 3 Sets: (Every 3 Minutes)

  • Back Rack Stationary Alt. Forward Lunges x 10 ea. (+ 5-10% from heaviest weight used last week)
  • Stiff Legged Deadlift x 8 @ 60% of 1 RM Deadlift (If work set was below 220# last week increase weight by 5#, if work sets were above 220# last week increase weight by 10#)

Skill:

WOD:
A) For Time:

  • 100 Double Unders
  • 50 KB Swings 55/35
  • 25 Thrusters 95/65

B) For Time:

  • 50 Toe to Bar
Additional:
  • 10 Minutes Mobility

Saturday, April 12, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 30 Minutes:

  • 5 Burpee
  • 5 Jumping Pull Ups
  • 7 Pull Ups/Row
  • 9 Dips
  • 12 Push Ups
  • 400m Run

Rest 2 Minutes between rounds.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Optional After WOD

A) 3 Sets:

  • Banded Triple Threat x 10-12
  • Hang Clean Pull (Mid Thigh) x 8-10 AHAP

B) “Ring of Fire”

Skill:

WOD:
AMRAP in 30 Minutes:

  • 5 Muscle Up (Burpee Pull Ups)
  • 7 Strict Pull Ups (Rows)
  • 9 Dips
  • 12 Push Ups
  • 400m Run

Rest 2 Minutes between rounds

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 3 Sets:

  • Banded Triple Threat x 10-12
  • Hang Clean Pull (Mid Thigh) x 8-10 AHAP

B) “Ring of Fire”

Skill:

WOD:
4 Rds For Max Reps:

  • Max Unbroken Muscle Up
  • Rest 30 Seconds
  • Max Unbroken Strict Pull Up
  • Rest 30 Seconds
  • Max Unbroken Ring Dips
  • Rest 30 Seconds
  • Max Unbroken Tempo Push Ups @ 1010 (the set is over as soon as you have to pause at either the top or bottom of the push up)
  • Rest 30 Seconds
  • 500m Row
  • Rest 2 minutes
Additional:
  • 10 Minutes Mobility

Friday, April 10, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

7 Sets: (Every 2 Minutes)

  • Hang Power Snatch + Power Snatch + Overhead Squat

Skill:

WOD:
“Annabel”

For Time:

  • 50-40-30-20-10 Sit Ups
  • 10-8-6-4-2 Power Snatch 135/95
  • 50-40-30-20-10 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

 

A) 5 Sets: (EMOM)

Hang Snatch (At the Knee)

  • Set 1 = 1 Rep @ 65%
  • Set 2 = 1 Rep @ 70%
  • Set 3 = 1 Rep @ 75%
  • Set 4 = 1 Rep @ 80%
  • Set 5 = 1 Rep @ 85%

B) 4 Sets: (Every 90 Seconds)

  • 2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk

Skill:

WOD:
 

“Annabel”

For Time:

  • 50-40-30-20-10 Sit Ups
  • 10-8-6-4-2 Power Snatch 135/95
  • 50-40-30-20-10 Double Unders
Additional:

Competition

Strength/Skill:
Warm Up:3 Sets:

  • High Box Jump 1.1.1.1 (Step Down to Lower Box)
  • Handstand Walk x 10-15 yrds

Strength:

A) 7 Sets: (EMOM)

Snatch From Blocks (At the Knee)

  • Set 1 = 1 Rep @ 65%
  • Set 2 = 1 Rep @ 70%
  • Set 3 = 1 Rep @ 75%
  • Set 4 = 1 Rep @ 80%
  • Set 5 = 1 Rep @ 85%
  • Sets 6-8 = 2 Reps

Sets 6-8 will be performed as drop sets.  If your 85% is above 220# then drop weight 35#.  If your 85% is below 220# drop weight 25#.

B) 4 Sets: (Every 90 Seconds)

  • 2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk

C) 4 Sets: (Every 90 Seconds)

  • 2-3″ Deficit Deadlift x 5 @ 60% of 1 RM

Skill:

WOD:
“Annabel”

For Time:

  • 50-40-30-20-10 Sit Ups
  • 10-8-6-4-2 Power Snatch 135/95
  • 50-40-30-20-10 Double Unders
Additional:
  • 10 Minutes Mobility

Thursday, April 9, 2015

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:

3 Sets:

  • Supine Row x 8-10 @ 2111
  • Russian Twist x 20 ea.

Skill:

WOD:
AMRAP in 8 Minutes:

500m Row

Then in remaining Time Perform AMRAP:

  • 10 Over Bar Jump
  • 10 Deadlift 135/95
  • 10 Floor Wipers (you may use a rack if needed)

 

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:

3 Sets:

  • Supine Row x 8-10 @ 2111
  • Russian Twist x 20 ea.

Skill:

WOD:
AMRAP in 8 Minutes:

500m Row

Then in remaining Time Perform AMRAP:

  • 10 Over Bar Jump
  • 10 Deadlift 135/95
  • 10 Floor Wipers (you may use a rack if needed)
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

A) 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, April 8, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 90 Seconds)

  • Pause Push Jerk x 2 @ 65% of 1RM Clean and Jerk

*Pause for 3 Seconds in dip then drive.

B) 3 Sets:

  • Bent Over Barbell Row x 8
  • 3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
  • DB Hang Pull x 12

Skill:

WOD:
For Quality 8 Sets Each (Tabata :20 on/:10 off Alternating Movements)

  • Wall Facing Handstand Hold
  • L-Sit/Forearm Plank Hold
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Pause Push Jerk x 2 @ 65% of 1RM Clean and Jerk

*Pause for 3 Seconds in dip then drive.

B) 2 Sets: (Rest 3 Minutes between Sets)

  • Incline DB Press x ME

*Choose a weight in which you’re going to perform between 15-20 reps. Rest 3 Minutes between sets.

C) 3 Sets:

  • Bent Over Barbell Row x 8
  • 3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
  • DB Hang Pull x 12

Skill:

WOD:
For Quality 8 Sets Each (Tabata :20 on/:10 off Alternating Movements)

  • Wall Facing Handstand Hold
  • L-Sit/Forearm Plank Hold
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Halt Clean x 2 @ 75% of 1 RM

*Pause for 3 Seconds at knees.

B) 4 Sets: (Every 2:30)

  • Back Squat x 8 @ 70%

C) 5 Sets: (Every 90 Seconds)

  • Pause Push Jerk x 2 @ 65% of 1RM Clean and Jerk

*Pause for 3 Seconds in dip then drive.

D) 2 Sets:

  • Incline DB Press x ME

*Choose a weight in which you’re going to perform between 15-20 reps. Rest 3 Minutes between sets.

E) 3 Sets:

  • Bent Over Barbell Row x 8
  • 3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
  • DB Hang Pull x 12

Skill:

WOD:
Additional:
  • 10 Minutes Mobility