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


Thursday, April 2, 2015

Schedule Update: Now that the Open is finished we can hopefully get the schedule back to normal.  Unfortunately do to schedule conflicts all classes at 6:15 will be cancelled.  Sorry for any inconvenience this way cause and we hope to have mobility/yoga available next week.

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:

4 Sets:

  • Wt. Pull Up x 3-5
  • Farmers Carry AHAP x 40 yrds

Skill:

WOD:
For Max Reps

  • 4 Minute Row/Air Dyne For Meters
  • 3 Minute Burpee Pull Ups
  • 2 Minutes Double Unders
  • 1 Minute 10yrd Plate Push

 

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:

 

4 Sets:

  • Wt. Pull Up x 3-5
  • Farmers Carry AHAP x 40 yrds

Skill:

WOD:
For Max Reps

  • 4 Minute Row/Air Dyne For Meters
  • 3 Minute Burpee Pull Ups
  • 2 Minutes Double Unders
  • 1 Minute 10yrd Plate Push
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

A) Mobility and Maintenance

 

Mobility 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 1, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Hip Activation Series x 10 Ea.

Strength:

4 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Single Leg DB RDL x 6-8 ea.

Skill:

WOD:
“The Chief”Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

 

5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans
  • 6 Push-Ups
  • 9 Air Squats

*At the end of 3 Minutes rest 1 Minute and then pick where you left off when the last ended.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Hip Activation Series x 10 Ea.

Strength:

4 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Single Leg DB RDL x 6-8 ea.

Skill:

WOD:
“The Chief”Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans 135/95
  • 6 Push-Ups
  • 9 Air Squats

*At the end of 3 Minutes rest 1 Minute and then pick where you left off when the last ended.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Banded Hip Activation Series x 10 Ea.

Strength:

4 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Single Leg DB RDL x 6-8 ea.

Skill:

WOD:
“The Chief”Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans 135/95
  • 6 Push-Ups
  • 9 Air Squats

*At the end of 3 Minutes rest 1 Minute and then pick where you left off when the last ended.

Additional:
  • 10 Minutes Mobility

Tuesday, March 31, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Bent Over YTW x 10 ea.
  • Supinated Grip Band Pull a Parts x 10
  • Seal Walk x 20yrds

Skill:

WOD:
For Time:

  • 20 DB Push Press
  • 30 Pull Ups
  • 40 KB Swings
  • 50 Sit Ups
  • 60 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Bent Over YTW x 10 ea.
  • Supinated Grip Band Pull a Parts x 10
  • Seal Walk x 20yrds

Skill:

WOD:
For Time:

  • 30 Handstand Push Up
  • 40 Pull Ups
  • 50 KB Swings 55/35
  • 60 Sit Ups
  • 70 Burpee
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Bent Over YTW x 10 ea.
  • Supinated Grip Band Pull a Parts x 10
  • Seal Walk x 20yrds

Skill:

WOD:
For Time:

  • 30 Handstand Push Up
  • 40 Pull Ups
  • 50 KB Swings 55/35
  • 60 Sit Ups
  • 70 Burpee
Additional:
  • 10 Minutes Mobility

Monday, March 30, 2015

Essentials

Strength/Skill:
Warm Up:

  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Muscle Snatch
  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Power Snatch
  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Snatch

Strength:

6 Sets: (Every 90 Seconds)

  • 4 Position Snatch Pull + Snatch

*Perform 4 Position Snatch Pull.  Trace the bar path back down and then perform 1 Snatch.

Skill:

WOD:
For Time:

  • 21 Deadlift
  • 400m Run
  • 15 Deadlift
  • 400m Run
  • 9 Deadlift
  • 400m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Muscle Snatch
  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Power Snatch
  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Snatch

Strength:

6 Sets: (Every 90 Seconds)

  • 4 Position Snatch Pull + Snatch

*Perform 4 Position Snatch Pull.  Trace the bar path back down and then perform 1 Snatch.

Skill:

WOD:
For Time:

  • 21 Deadlift 225/155
  • 400m Run
  • 15 Deadlift
  • 400m Run
  • 9 Deadlift
  • 400m Run
Additional:

Competition

Strength/Skill:
 

Warm Up:

  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Muscle Snatch
  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Power Snatch
  • 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Snatch

Strength:

6 Sets: (Every 90 Seconds)

  • 4 Position Snatch Pull + Snatch

*Perform 4 Position Snatch Pull.  Trace the bar path back down and then perform 1 Snatch.

Skill:

WOD:
For Time:

  • 21 Deadlift 225/155
  • 400m Run
  • 15 Deadlift
  • 400m Run
  • 9 Deadlift
  • 400m Run
Additional:
  • 10 Minutes Mobility

Saturday, March 28, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Close Grip Bench (Index Finger on Smooth part of Bar) x 6

Skill:

WOD:
For Time:

A) 3 Rds:

  • 200m Run
  • 12 Pull Up
  • 9 Power Clean

B) 3 Rds:

  • 200m Run
  • 12 Toe to Bar/Sit Up
  • 12 Dips/Push Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Close Grip Bench (Index Finger on Smooth part of Bar) x 6

Skill:

WOD:
For Time:

A) 3 Rds:

  • 200m Run
  • 12 Chest to Bar Pull Up
  • 9 Power Clean 155/105

B) 3 Rds:

  • 200m Run
  • 12 Toe to Bar
  • 12 Strict Ring Dips
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

A) 3 Rds:

  • 200m Run
  • 12 Chest to Bar Pull Up
  • 9 Power Clean 155/105

B) 3 Rds:

  • 200m Run
  • 12 Toe to Bar
  • 12 Strict Ring Dips
Additional:
  • 10 Minutes Mobility

Friday, March 27, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
27-21-15-9 For Time:

  • Row for Calories
  • Thrusters 65/45
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Open 15.5

27-21-15-9 For Time:

  • Row for Calories
  • Thrusters 95/65
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Open 15.5

27-21-15-9 For Time:

  • Row for Calories
  • Thrusters 95/65
Additional:
  • 10 Minutes Mobility

Thursday, March 26, 2015

Schedule Reminder:  Do to the CrossFit Open Brit is going to be unavailable to teach the Yoga class at 6:15 pm for the next several Weeks.  However, we have great news!!!  Josh and Audrey; our mobility specialist are going to be holding a mobility class at 6:15 pm. If you’ve been battling through tightness and or have any other injuries this class will be geared towards getting you back into working order.

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:

  • Shoulder Press x 5
  • Band Pull a Parts x 10

Skill:

WOD:
For Time:

  • 1000m Row
  • 40 Slam Ball 30/20
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:

  • Shoulder Press x 5
  • Band Pull a Parts x 10

Skill:

WOD:
For Time:

  • 1000m Row
  • 40 Slam Ball 30/20
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery Day

A) Mobility and Maintenance

 

Mobility 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

Tuesday, March 24, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

  • Power Clean x 2

B) 2 Sets:

  • Bent Over Barbell Row x 6-8
  • Inverted Row x 10-12

Skill:

WOD:
AMRAP in 15 Minutes:

  • Minute 1 = :30 Seconds 10yrd Shuttle Run
  • Minute 2 = :30 Seconds Sit Up
  • Minute 3 = :30 Seconds KB Swings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

  • Power Clean x 2

B) 2 Sets:

  • Bent Over Barbell Row x 6-8
  • Inverted Row x 10-12

Skill:

WOD:
AMRAP in 15 Minutes:

  • Minute 1 = :30 Seconds 10yrd Shuttle Run
  • Minute 2 = :30 Seconds Sit Up
  • Minute 3 = :30 Seconds KB Swings
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

 

A) 5 Sets: (EMOM)

  • Power Clean x 2

B) 2 Sets:

  • Bent Over Barbell Row x 6-8
  • Inverted Row x 10-12

Skill:

WOD:
AMRAP in 15 Minutes:

  • Minute 1 = :30 Seconds 10yrd Shuttle Run
  • Minute 2 = :30 Seconds Sit Up
  • Minute 3 = :30 Seconds KB Swings
Additional:
  • 10 Minutes Mobility

Monday, March 23, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Mid Thigh)
  • Hang Power Snatch (Mid Thigh)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Just Below Knee)
  • Hang Power Snatch (Just Below Knee)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

6 Sets: (Every 90 Seconds)

  • 3 Position Power Snatch + Overhead Squat

3 Pos = High Hang, Hang (Mid Thigh), Hang (Just Below Knee)

Skill:

WOD:
3 Rds For Time:

  • 200m Med Ball Run
  • 14 Pull Ups
  • 200m Med Ball Run
  • 7 Power Snatch + Overhead Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Mid Thigh)
  • Hang Power Snatch (Mid Thigh)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Just Below Knee)
  • Hang Power Snatch (Just Below Knee)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

6 Sets: (Every 90 Seconds)

  • 3 Position Snatch

3 Pos = High Hang, Hang (Mid Thigh), Hang (Just Below Knee)

Skill:

LaLa’s B-Day WOD:
3 Rds For Time:

  • 200m Med Ball Run
  • 14 Pull Ups
  • 200m Med Ball Run
  • 7 Squat Snatch
Additional:

Competition

Strength/Skill:
Warm up:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Mid Thigh)
  • Hang Power Snatch (Mid Thigh)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Just Below Knee)
  • Hang Power Snatch (Just Below Knee)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

6 Sets: (Every 90 Seconds)

  • 3 Position Snatch

3 Pos = High Hang, Hang (Mid Thigh), Hang (Just Below Knee)

Skill:

WOD:
3 Rds For Time:

  • 200m Med Ball Run 20/14
  • 14 Pull Ups
  • 200m Med Ball Run
  • 7 Squat Snatch 135/95
Additional:
  • 10 Minutes Mobility

Friday, March 20, 2015


Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

Skill:

WOD:
AMRAP in 8 Minutes:

  • 10 Push Press 95/65
  • 10 Cleans 115/75
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

Skill:

WOD:
Open 15.4

AMRAP in 8 Minutes

  • 3 handstand push-ups
  • 3 cleans 185/125
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans
  • 21 handstand push-ups
  • 9 cleans
  • Etc., following same pattern
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up:

Strength

Skill:

WOD:
Open 15.4

AMRAP in 8 Minutes

  • 3 handstand push-ups
  • 3 cleans 185/125
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans
  • 21 handstand push-ups
  • 9 cleans
  • Etc., following same pattern
Additional:
  • 10 Minutes Mobility