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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


Tuesday, July 26, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets:

  • 3 Position Power Snatch (High Hang, Above Knee, Floor) x 2

Skill:

WOD:
3 Rds For Time:

  • 6 Hang Power Clean
  • 12 Push Up
  • 6 Hang Power Clean
  • 12 Pull Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets: (EMOM)

  • 3 position Power Snatch (High Hang, Above Knee, Floor)  @ 70%

Skill:

Roman’s B-Day WOD:
3 Rds For Time:

  • 10 Hang Power Clean 105/70
  • 20 Push Up
  • 10 Hang Power Clean
  • 20 Pull Up
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

A) 5 Sets: (EMOM)

  • 3 position Power Snatch (High Hang, Above Knee, Floor) @70%

B) 5 Sets: (EMOM)

  • 3 Position Power Clean (High Hang, Above Knee, Floor) @70%

C) 4 Sets:

  • Clean Pulls x 2 @80%

D) In 6 Sets or Less Build to 2RM:

  • Push Press

Skill:

WOD:
For Time:

  • 40 Deficit Handstand Push Up + 30 Weight Pull Ups

*Same height and load as last week

Additional:
A) EMOM x 6

  • Strict Pull Ups

*Score is leat number or reps done in any minute

Rest 2 Minute

B) AMRAP in 6 Minutes

  • 1 Rope Climb
  • 15 Sit Up
  • 20 Air Squat

Monday, July 25, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

For Time:

  • Alt. Front Rack Reverse Lunges x 50

*Use heaviest weight that you worked up to last week.

Skill:

WOD:
For Time:

  • 75 Russian KB Swings 55/35
  • 35 Deadlift
  • 75 Double Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

For Time:

  • Alt. Front Rack Reverse Lunges x 50

*Use heaviest weight that you worked up to last week.

Skill:

WOD:
For Time:

  • 100 Russian KB Swings 55/35
  • 50 Deadlift 185/125
  • 100 Double Unders

*DON’T PACE THIS.  GO FAST, TEST THE CAPACITY WE’VE BUILT THE LAST MONTH.  BREAK YOUR SETS LESS THEN YOU WANT TO, PUSH YOUR THRESHOLD.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Back Squat x5 @ 60%

B) In 6 Sets or less Find:

  • 3RM 1 ¼ Front squats

C) For Time:

  • Alt. Front Rack Reverse Lunges x 50

*Use heaviest weight that you worked up to last week.

Skill:

WOD:
For Time:

  • 100 Russian KB Swings 70/55
  • 50 Deadlift 225/145
  • 150 Double Unders

*DON’T PACE THIS.  GO FAST, TEST THE CAPACITY WE’VE BUILT THE LAST MONTH.  BREAK YOUR SETS LESS THEN YOU WANT TO, PUSH YOUR THRESHOLD.

Additional:
  • Mobility

Saturday, July 23, 2016

Essentials

Strength/Skill:
Warm Up:

  • 15 Second Series

Strength:

4 Sets:

  • 1 Shoulder Press + 2 Push Press + 3 Push Jerk
  • Bent Over DB Row x 6-8

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 200m Farmers/Overhead Carry
  • 30 Toe to Bar
  • 40 Pull Ups
  • 50 Wall Ball

*For the Farmers/Overhead Carry, 1 partner must perform a farmers carry while the other partner performs an overhead carry.  Athletes may trade carries so long as the team is performing one of each carry as they move.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 15 Second Series

Strength:

4 Sets:

  • 1 Shoulder Press + 2 Push Press + 3 Push Jerk
  • Bent Over DB Row x 6-8

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 200m Farmers/Overhead Carry
  • 30 Toe to Bar
  • 40 Pull Ups
  • 50 Wall Ball

*For the Farmers/Overhead Carry, 1 partner must perform a farmers carry while the other partner performs an overhead carry.  Athletes may trade carries so long as the team is performing one of each carry as they move.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 15 Second Series

Strength:

A) 7 Sets: (Every 90 Seconds)

  • Jerk x 1  All 7 Sets must be with in 90% of your final set. No missess

B) 5 Sets:

  • Shoulder Press x 5 @ 80%
  • Build to Max Wt. Pull Up

C) 3 Sets:

  • Seated Single Arm DB Shoulder Press x 6-8
  • Feet Elevated Wt. Ring Supine Row x 6-8

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 200m Farmers/Overhead Carry
  • 30 Toe to Bar
  • 40 Pull Ups
  • 50 Wall Ball

*For the Farmers/Overhead Carry, 1 partner must perform a farmers carry while the other partner performs an overhead carry.  Athletes may trade carries so long as the team is performing one of each carry as they move.

Additional:
Mobility

Friday, July 22, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Plank leg slides x 15-20 ea.
  • face pulls x 10
  • Cossack squat x 10 ea.
  • Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

3 Sets:

  • Front Squat x 3-5

3 Sets:

  • Back Squat x 3-5

Skill:

WOD:
4 Rds For Time:

  • 9 DB Hang Squat Clean
  • 12 Lateral Stick Jump (Over/Back = 1 Rep)
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank leg slides x 15-20 ea.
  • face pulls x 10
  • Cossack squat x 10 ea.
  • Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

4 Sets:(Every 3:30)

  • 4/8 Front Squat/Back Squat @ 75% of 1RM Front Squat

*Complete 4 Front Squats @ 75% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Skill:

WOD:
4 Rds For Time:

  • 9 DB Hang Squat Clean
  • 12 Lateral Stick Jump (Over/Back = 1 Rep)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank leg slides x 15-20 ea.
  • face pulls x 10
  • Cossack squat x 10 ea.
  • Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

A) 6 Sets: (Every 2 Minutes)

  • 2 Power Snatch + 3 Snatch + 3 Snatch Balance

*Build and see what you can work up to

B) 5 Sets:

Snatch Pulls

  • Sets 1-3 = 98%
  • Sets 4-5 = 100%

B) 7 Sets or Less:

  • Build to today’s Heavy Back Squat

C) 10 Sets:

Back Squat X 10 @55% rest exactly 60sec between Sets if you fail to get 10 reps turn the remaining sets into an AMRAP

*If you successfully completed all 10 sets last week, add 3% to last weeks load.

Skill:

WOD:
Additional:
Mobility

Just Do It Anyway!

Thursday, July 21, 2016

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:
For Time:

  • 30 Burpee
  • 40 Push Ups
  • 50 Slam Ball
  • 600m Run
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:
For Time:

  • 30 Burpee
  • 40 Push Ups
  • 50 Slam Ball
  • 600m Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

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
A) 5 Rds Not for Time (Form, not fatigue focus)

  • Jump to False Grip Quick Straight Leg Toe Tap into Muscle Up Singles (Focus on Fastest Time Possible From Ground to Pressed Out) x 4
  • Candlestick Roll Ups With MB x 10 20/14
  • Lunge to Handstand x 20
  • Pull From Lying on Back Rope Climbs (May use legs once pulled to stand) x 2
  • 10 Deep Arching, Deep breathing Toe to Bar Followed Immediately by 10 Fast Knee Bend Toe to Bar
  • 10 Kipping Pull Up as Fast as Possible (Work Technique)

B) 5 Rds Not For Time:

  • 10 Bottom of Dip Swings
  • 10 Second False Grip Hang on Rings
  • 10 Ring Support Swings
  • 10 Seconds Ring Top of Pull Up Hold (Thumbs to shoulder) Rings

 

Additional:
  • 10 Minutes Mobility

Wednesday, July 20, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
  • Banded YTWA’s x 5 ea.
  • Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
  • deep squat to tuck jump x 5

Strength:

5 Sets: (Every 90 Seconds)

  • 3 position Power Snatch (High Hang, Above Knee, Floor)

Skill:

WOD:
15-12-9 For Time:

  • Thrusters
  • Box Jump
  • 400m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
  • Banded YTWA’s x 5 ea.
  • Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
  • deep squat to tuck jump x 5

Strength:

5 Sets:

3 position Power Snatch (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 83%
  • Sets 4-5 @ 86%

Skill:

WOD:
21-15-9 For Time:

  • Thrusters 105/70
  • Box Jump
  • 400m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
  • Banded YTWA’s x 5 ea.
  • Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
  • deep squat to tuck jump x 5

Strength:

Skill:

WOD:
A) 28-20-12 For Time:

  • Thrusters 105/95
  • Box Jump 24/20
  • Pull Ups

B) 5 Sets: (EMOM)

  • Minute 1 = 40 yard Single Arm KB Overhead Carry ea.
  • Minute 2 = Single Leg Step Up Jump x 5 ea.
  • Minute 3 = Farmer Carry Both Arms x 60 yard
  • Minute 4 = Rest
Additional:
3 Sets:

  • Front Rack Box Step Ups x 1 Minute (Start light, increase weight each round)
  • 1 Minute Rest

Tuesday, July 19, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets:

  • 3 Position Power Snatch (High Hang, Above Knee, Floor)

Skill:

WOD:
For Time:

  • 10-1 Clean and Jerk
  • 1 Round of 3 Pull Ups, 6 Push Ups, 9 Squats)
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets:

3 position Power Snatch (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 80%
  • Sets 4-5 @ 83%

Skill:

Zach’s B-Day WOD:
For Time:

  • 10-1 Clean and Jerk 155/105
  • 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

3 position Power Snatch (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 83%
  • Sets 4-5 @ 86%

B) 5 Sets: (Every 90 Seconds)

3 Position Power Clean (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 83%
  • Sets 4-5 @ 86%

C) 4 Sets: (Every 90 Seconds)

Clean Pulls x 3

  • Sets 1-2 @ 98%
  • Sets 3-4 @ 100%

D) 3 Sets:

  • Push Press w/ 2sec pause at top X 2 (Increase load from last week)

Skill:

WOD:
For 15 Minutes: (Every 90 Seconds)

  • 7 Deficit Handstand Push Up + 5 Wt. Pull Ups (Same height and weight a last week)
Additional:
  • Mobility

Friends With My Self Talk?

Monday, July 18, 2016

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Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

12 Sets: (EMOM)

  • Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Skill:

WOD:
AMRAP in 15 Minutes:

  • AMRAP in 30 Seconds Double Unders
  • 20 Yard Seal Walk
  • 15 Sit Up
  • 10 Body Weight Deadlift
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

12 Sets: (EMOM)

  • Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Skill:

Mel’s B-Day WOD:
AMRAP in 15 Minutes:

  • AMRAP in 30 Seconds Double Unders
  • 20 Yard Seal Walk
  • 15 Sit Up
  • 10 Body Weight Deadlift
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Back Squat x5 @ 80%

B) 3 Sets: (Every 2:30)

  • 1 ¼ Front squats; 3-5 reps

C) 12 Sets: (EMOM)

  • Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Perform After WOD

2 Sets:

  • Eccentric only GH Raises x 8-10 (Add wt. if able)
  • Good mornings w/ 3 sec pause at bottom position x 10-12 reps
  • rest 2 min

Skill:

WOD:
2 Rds For Total Time:

  • 60 Russian KB Swing 70/55
  • Rest 2:00
  • 50 1.25 Body Weight DeadLift
  • Rest 2:00
  • 250 Double Under (4 Minute Cap)
  • Rest 2:00

*If body weight deadlift is above 70% of your 1 RM scale down.

Additional:
  • Mobility