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


Active Life/Performance Care Workshop

As some of you know on June 4-5 we’re hosting Drs. Sean Pastuch and Jeremy Todd from Performance Care for a two day workshop.  Athletes such as Samantha Briggs, Brooke Wells, Noah Olsen, Dani Horan, Jared Stevens and many more CrossFit Games athletes have sought out the help of this team.  Their “bulletproof” programs for the shoulders, legs and ankles have helped athletes of all levels improve their deficiencies and increased their longevity in the gym.   There are countless programs that promise increased mobility, flexibility, and strength, but how is this team different?

Performance Care improves mobility and flexibility with strength training using tools you’re familiar with:

  • Barbells
  • kettlebells
  • plyo boxes
  • pull-up bars
  • dumbbells
  • your body

In ways you may not be familiar with:

  • 1 Arm High Pulls
  • Supinated Grip Deadlifts
  • Lateral Box Step Ups
  • Unilateral Carries
  • Suitcase Deadlifts
  • Overhead Holds
  • Handstand Holds
  • Bar Hangs
  • Eccentric Ankle Dorsiflexions
  • …and a bunch of other fun stuff

Performance Care Hierarchy of needs

Each day there will be 7-8 hours of material covered, discussing topics like pre-screening for athletes, athlete imbalances, modifications for athletes and the differences between mobility and flexibility and how adding strength can improve these issues.

As an athlete this workshop could be the missing link between the discomfort or issue you’ve been dealing with to the PR you’ve been chasing.  The methods they will discuss and teach can be implemented by every athlete and every athlete can grow and improve by using these methds.

Every participant that attends this workshop will receive a pre and post report card. In addition they will receive an 8 week program that will target their own personal issues or deficiencies.    There is a reason why this team is being sought out by some of the best athletes in the world.

For this workshop the first 20 participants who sign up will receive a discounted price of $200. Once the 20 spots are filled the price will increase, spots will be limited so sign up ASAP. To register go to https://www.eventbrite.com/e/active-life-performance-care-workshop-tickets-23198111175?aff=efbevent, and purchase tickets.  If you have any questions please let me know.

Here are a couple videos discussing some of the material to be covered:

https://www.youtube.com/watch?v=RyF4yd-pfbI&feature=em-upload_owner

https://www.youtube.com/watch?v=UBUsMVGtiWU

Wednesday, April 27, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) For Time:

  • With your 1RM Shoulder Press – Overhead Hold. Accumulate 2 minutes on a running clock. I would love for you to record your results (weight and total time to reach 2 minutes accumulated overhead including the rests)

B) 3 Sets: (1 Minute Rest Between Sets)

  • With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 90% of the reps you were able to accomplish during testing.

*For example – In testing, you completed 55# for 9 reps on both arms. Today, you are going to do 55# for 8 reps for 3 sets with both arms with 1 minute rest between arms. IMPORTANT – If you were weaker on one side than the other, perform the reps on the weaker arm first and MATCH the number of reps performed with the weak arm when working with the stronger arm. Remember, the goal is to create balance here, not ego.

Skill:

WOD:
20 min AMRAP NOT FOR TIME.  THIS WORKOUT IS NOT SUPPOSED TO BE DIFFICULT.
  • 3 Pistols each leg (Rolling, Banded, Box, Russian Step Up)
  • 1 Rope Climb (Feet+Pull Up, Strict Pull Up+Knee to Elbow)
  • 10m Handstand Walk (Seal Walk, Around Box walk, handstand wall shuffle)
  • 10 Strict Toes to Bar
  • 3 Plyo Pushups (As high as possible) (Push Up)
  • 3-5 Pullups
  • 50 Double Unders (30 Seconds)
  • 3 Muscle Ups (Transitions, Pull Ups + Dips)
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

Perform After WOD

A) For Time:

  • With your 1RM Shoulder Press – Overhead Hold. Accumulate 2 minutes on a running clock. I would love for you to record your results (weight and total time to reach 2 minutes accumulated overhead including the rests)

B) 3 Sets: (1 Minute Rest Between Sets)

  • With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 90% of the reps you were able to accomplish during testing.

*For example – In testing, you completed 55# for 9 reps on both arms. Today, you are going to do 55# for 8 reps for 3 sets with both arms with 1 minute rest between arms. IMPORTANT – If you were weaker on one side than the other, perform the reps on the weaker arm first and MATCH the number of reps performed with the weak arm when working with the stronger arm. Remember, the goal is to create balance here, not ego.

Skill:

WOD:
20 min AMRAP NOT FOR TIME.  THIS WORKOUT IS NOT SUPPOSED TO BE DIFFICULT.
  • 3 Pistols each leg (Rolling, Banded, Box, Russian Step Up)
  • 1 Rope Climb (Feet+Pull Up, Strict Pull Up+Knee to Elbow)
  • 10m Handstand Walk (Seal Walk, Around Box walk, handstand wall shuffle)
  • 10 Strict Toes to Bar
  • 3 Plyo Pushups (As high as possible)
  • 3-5 Pullups
  • 50 Double Unders (30 Seconds)
  • 3 Muscle Ups (Transitions, Pull Ups + Dips)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Chinese Snatch Pull (Panda Pull) + Hang Snatch @70%

B) For Time:

  • With your 1RM Shoulder Press – Overhead Hold. Accumulate 2 minutes on a running clock. I would love for you to record your results (weight and total time to reach 2 minutes accumulated overhead including the rests)

C) 3 Sets: (1 Minute Rest Between Sets)

  • With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 90% of the reps you were able to accomplish during testing.

*For example – In testing, you completed 55# for 9 reps on both arms. Today, you are going to do 55# for 8 reps for 3 sets with both arms with 1 minute rest between arms. IMPORTANT – If you were weaker on one side than the other, perform the reps on the weaker arm first and MATCH the number of reps performed with the weak arm when working with the stronger arm. Remember, the goal is to create balance here, not ego.

Skill:

WOD:
20 min AMRAP NOT FOR TIME.  THIS WORKOUT IS NOT SUPPOSED TO BE DIFFICULT.
  • 3 Pistols each leg (Rolling, Banded, Box, Russian Step Up)
  • 1 Rope Climb (Feet+Pull Up, Strict Pull Up+Knee to Elbow)
  • 10m Handstand Walk (Seal Walk, Around Box walk, handstand wall shuffle)
  • 10 Strict Toes to Bar
  • 3 Plyo Pushups (As high as possible)
  • 3-5 Pullups
  • 50 Double Unders (30 Seconds)
  • 3 Muscle Ups (Transitions, Pull Ups + Dips)
Additional:
  • Mobility

Tuesday, April 26, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 3 Sets:

  • 1 Arm Farmer’s Carry x 80 yrds

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
2 Rounds for time of:
  • 15 Clean & Jerks
  • 15 Box Jumps
  • 15 Wall Ball
  • 15 Hang Snatch
  • 15 Box Jumps
  • 15 Wall Ball
  • 15 Squat Cleans
Additional:
2 Sets:

  • GHD Sit Up x 10
  • Iso Back Ext. Hold x :30 Seconds

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 3 Sets:

  • 1 Arm Farmer’s Carry x 80 yrds

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
2 Rounds for time of:
  • 20 Clean & Jerks 115/75#
  • 20 Box Jumps, 24/20
  • 20 Wall Ball, 20/14#
  • 20 Hang Snatch, 75/55#
  • 20 Box Jumps, 24/20
  • 20 Wall Ball, 20/14#
  • 20 Squat Cleans, 115/75#
Additional:
2 Sets:

  • GHD Sit Up x 10
  • Iso Back Ext. Hold x :30 Seconds

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

Sumo Deadlift

  • Take 4-5 Sets Build to 3 RM
  • Then perform 2 Sets of 5 @ Drop Wt. of 45# if 3 RM is above 440# and drop 35# if 3 RM is below 440#.

B) 2 Sets:

  • Shoulder Tap Push-Ups x 10

C) 3 Sets:

  • 1 Arm Farmer’s Carry x 80 yrds

D) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
2 Rounds for time of:
  • 20 Clean & Jerks 135/95#
  • 20 Box Jumps, 24/20
  • 20 Wall Ball, 20/14#
  • 20 Hang Snatch, 95/65#
  • 20 Box Jumps, 24/20
  • 20 Wall Ball, 20/14#
  • 20 Squat Cleans, 135/95#
Additional:
  • 2 Sets:
  • GHD Sit Up x 10
  • Iso Back Ext. Hold x :30 Seconds

Monday, April 25, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

B) 3 Sets:

Back Squat x 10 @60%

C) 3 Sets:

  • Behind the Neck Press 90% 10RM x 8
  • PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each, 1 minute rest

Skill:

WOD:
AMRAP in 10 Minutes:

5 Bar facing Burpee
20 Double under
5 Bar facing burpee
10 Front Rack Lunges (5/5)

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) 3 Sets:

B) 4 Sets:

Back Squat

  • Set 1 = 5 @ 65%
  • Set 2 = 5 @ 70%
  • Set 3 + 5 @ 75%
  • Set 4 = AMRAP @ Drop wt. of 35# if set 3 is above 395#, Drop 25# if set 3 is below 395#.

C) 3 Sets:

  • Behind the Neck Press 90% 10RM x 8
  • PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each, 1 minute rest

Skill:

Tiff S’s B-Day WOD:
AMRAP in 10 Minutes:

  • 5 Bar facing Burpee
  • 20 Double under
  • 5 Bar facing burpee
  • 10 Front Rack Lunges (5/5)
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

B) 4 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 = 5 @ 65%
  • Set 2 = 5 @ 70%
  • Set 3 + 5 @ 75%
  • Set 4 = AMRAP @ Drop wt. of 35# if set 3 is above 395#, Drop 25# if set 3 is below 395#.

C) 3 Sets:

  • Behind the Neck Press 90% 10RM x 8
  • PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each,

Skill:

WOD:
AMRAP in 10 Minutes:

5 Bar facing Burpee
20 Double under
5 Bar facing burpee
10 Front Rack Lunges (5/5)

Additional:
  • 10 Minutes Mobility

Friday, April 22, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) In 8 Sets or Less:

Bench Press

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

Skill:

WOD:
A) For Time:

  • 400m Run

Optional

B) “Flight Simulator”

For Time:

  • 5-10-20-30-40-50-40-30-20-10-5 Unbroken Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) In 8 Sets or Less:

Bench Press

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) Max Rep Bar Muscle Up

Skill:

WOD:
A) For Time:

  • 400m Run

Optional

B) “Flight Simulator”

For Time:

  • 5-10-20-30-40-50-40-30-20-10-5 Unbroken Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) In 8 Sets or Less:

Bench Press

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) Max Rep Bar Muscle Up

Skill:

WOD:
A) For Time:

  • 400m Run

Optional

B) “Flight Simulator”

For Time:

  • 5-10-20-30-40-50-40-30-20-10-5 Unbroken Double Unders
Additional:
  • 10 Minutes Mobility

Thursday, April 22, 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:

  • 500m Row

4 Rds:

  • 15 Slam Ball
  • 15 Russian KB Swing
  • 15 Burpee
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:

  • 500m Row

4 Rds:

  • 15 Slam Ball
  • 15 Russian KB Swing
  • 15 Burpee
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD
Recovery DayA) Mobility and MaintenanceMobility* 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 20, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) In 8 Sets or Less:

Back Squat

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) Max Rep Handstand Push Ups

Skill:

WOD:
“Fran”

21-15-9 For Time:

  • Thrusters
  • Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) In 8 Sets or Less:

Back Squat

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) Max Rep Handstand Push Ups

Skill:

WOD:
“Fran”

21-15-9 For Time:

  • Thrusters
  • Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) In 8 Sets or Less:

Back Squat

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) Max Rep Handstand Push Ups

Skill:

WOD:
“Fran”

21-15-9 For Time:

  • Thrusters
  • Pull Ups
Additional:
  • 10 Minutes Mobility

Tuesday, April 19, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) Establish max weight for 80-120 yard continuous 1 Arm Farmer’s Carry (use a dumbbell or kettlebell)

B) Max Dips (if over 20 reps is likely, add weight using a vest or hang weights from a belt and chain). If you added weight, be sure to make a note of how much you weigh today, and how much you added.

Skill:

WOD:
AMRAP in 9 Minutes:

  • 7 Hang Power Snatch 95/65
  • 14 Sit Up
  • 21 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) Establish max weight for 80-120 yard continuous 1 Arm Farmer’s Carry (use a dumbbell or kettlebell)

B) Max Dips (if over 20 reps is likely, add weight using a vest or hang weights from a belt and chain). If you added weight, be sure to make a note of how much you weigh today, and how much you added.

Skill:

WOD:
AMRAP in 9 Minutes:

  • 7 Hang Power Snatch 95/65
  • 14 Sit Up
  • 21 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) Establish max weight for 80-120 yard continuous 1 Arm Farmer’s Carry (use a dumbbell or kettlebell)

B) Max Dips (if over 20 reps is likely, add weight using a vest or hang weights from a belt and chain). If you added weight, be sure to make a note of how much you weigh today, and how much you added.

Skill:

WOD:
AMRAP in 9 Minutes:

  • 7 Hang Power Snatch 95/65
  • 14 Sit Up
  • 21 Double Unders
Additional:
  • 10 Minutes Mobility

No Bull Shoes?

Displaying IMG_1939.JPGHey fellas we have a newer pair of No Bull shoes for sale, size 11.5.  These shoes are awesome asking $100, if you are interested or have any questions please let us know.

Displaying IMG_1939.JPGNo Bull Shoes

Monday, April 18, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) ME Unbroken Strict Handstand Push Up/Push Ups

B)  Overhead Hold – Use your 1RM shoulder press. See how long it takes you to accumulate 2 minutes over head.

Skill:

WOD:
For Time:

  • 1 Mile Run

or

  • 2K Row
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) ME Unbroken Strict Muscle Up

B) ME Unbroken Strict Handstand Push Up/Push Ups

C) Overhead Hold – Use your 1RM shoulder press. See how long it takes you to accumulate 2 minutes over head.

Skill:

WOD:
For Time:

  • 1 Mile Run

or

  • 2K Row
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) ME Unbroken Strict Muscle Up

B) ME Unbroken Strict Handstand Push Up

C)  Overhead Hold – Use your 1RM shoulder press. See how long it takes you to accumulate 2 minutes over head.

Skill:

WOD:
For Time:

  • 1 Mile Run
Additional:
  • 10 Minutes Mobility

Friday, April 15, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 10 Minutes:

  • Find 1 RM Strict Shoulder Press

Skill:

WOD:
“Helen”

3 Rds For Time:

  • 400m Run
  • 21 KB Swings
  • 12 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) 10 Minutes:

  • Find 1 RM Strict Shoulder Press

B) Max Rep Unbroken Ring Muscle Up

Skill:

WOD:
“Helen”

3 Rds For Time:

  • 400m Run
  • 21 KB Swings
  • 12 Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Minutes:

  • Find 1 RM Strict Shoulder Press

B) Max Rep Unbroken Muscle Up

Skill:

WOD:
“Helen”

3 Rds For Time:

  • 400m Run
  • 21 KB Swings
  • 12 Pull Ups
Additional:
  • 10 Minutes Mobility