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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


Saturday, August 28, 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:
In a Team of 3 Complete:For Time: (30 minute Cap)

  • 200m Run With a Plate 45/25
  • 50 Burpee Pull Up
  • 300m Run With Medball
  • 40 Clean and Jerk
  • 400m Run
  • 30 Snatch

*Partners must run together.  On Bupree pull ups, Clean and Jerk and Snatch only one athlete may work at a time.  Portion reps out as you wish, must finish given exercise before moving on to next.

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:
In a Team of 3 Complete:For Time: (30 minute Cap)

  • 200m Run With a Plate 45/25
  • 50 Burpee Pull Up
  • 300m Run With Medball
  • 40 Clean and Jerk
  • 400m Run
  • 30 Snatch

*Partners must run together.  On Bupree pull ups, Clean and Jerk and Snatch only one athlete may work at a time.  Portion reps out as you wish, must finish given exercise before moving on to next.

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:

A) 4 Sets:

  • Clean and Jerk x 3 @ 55%

B) 4 Sets:

  • Snatch x 3 @ 55%

Skill:

WOD
In a Team of 3 Complete:For Time: (30 minute Cap)

  • 200m Run With a Plate 45/25
  • 50 Burpee Pull Up
  • 300m Run With Medball 30/20
  • 40 Clean and Jerk 135/95
  • 400m Run
  • 30 Snatch 135/95

*Partners must run together.  On Bupree pull ups, Clean and Jerk and Snatch only one athlete may work at a time.  Portion reps out as you wish, must finish given exercise before moving on to next.

Additional:
  • 10 Minutes Mobility

Friday, August 26, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Glute Activation Series x 10 ea.
  • Cossack Squats x 5 ea.
  • Tuck Jump x 5

Strength:

3 Sets:

  • Bulgarian Split Squat x 6 ea.
  • Hip Extension x 10

Skill:

WOD:
For Time:

  • 200m Run
  • 15 Thrusters
  • 25 Russian KB Swing
  • 15 Thursters
  • 200m Run

*This is meant to be a sprint, load should be a challenge but do able. Go Fast!

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Glute Activation Series x 10 ea.
  • Cossack Squats x 5 ea.
  • Tuck Jump x 5

Strength:

3 Sets:

  • Bulgarian Split Squat x 6 ea.
  • Hip Extension x 10

Skill:

WOD:
For Time:

  • 200m Run
  • 15 Thrusters 95/65
  • 25 Russian KB Swing 70/55
  • 15 Thursters
  • 200m Run

*This is meant to be a sprint, load should be a challenge but do able. Go Fast!

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Glute Activation Series x 10 ea.
  • Cossack Squats x 5 ea.
  • Tuck Jump x 5

Strength:

A) 4 Sets:

  • Back Squat with a 3 Second Pause in bottom position x 4 @ 50%

B) 3 Sets:

  • Back Extensions x 10

Skill:

WOD:
For Time:

  • 250m Row
  • 15 Thrusters 115/85
  • 25 Double KB/DB Russian Swings 45/35
  • 15 Thursters
  • 250m Row
Additional:
3 Rounds
  • 10 yard walking good morning w/empty bar
  • 10 yard crab walk
  • 10 push up shoulder taps
  • 10 sumo inchworms
  • 10 yard bear crawl

Thursday, August 25, 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:

  • 800m Run
  • 60 KB Swings
  • 40 Burpee
  • 20 Pull Ups
  • 10 Squat Snatch
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:

Angie’s B-Day WOD:
For Time:

  • 800m Run
  • 60 KB Swings
  • 40 Burpee
  • 20 Pull Ups
  • 10 Squat Snatch
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) Ring Muscle Up (15-20 minutes)

Beginner/ novice
1) 3×10 ring swings, low amplitude perfect form
2) 3×5 low ring pull back drill
3) 3×5 feet on ground supported muscle up transition
4) 3x15s bottom of dip hold: 15s rest
5) 3×6 bottom of dip swings press out on 6th back swing
Advanced
1) 3×10 ring swings, medium amplitude perfect form
2) 3×5 swinging ring pull ups – pull thumbs to armpits in perfect hollow in the front swing
3) 3×5 low ring pull back to transition drill
4) 3×2 swinging muscle up to 15 second bottom of dip hold
5) 3×6 bottom of dip swings press out on 3rd and 6th back swing
Elite:
1) 3×10 ring swings, high amplitude perfect form
2) 3×2 arch pull swinging muscle ups; 3×2 hollow pull swinging muscle ups
3) 3×5 top of L ring pull up-> bottom of dip muscle up transitions
4) 3×2 ring kip to 15s bottom of dip hold
5) 3×5 back to front ring dips
B) Bar (5-10 minutes)
Beginner/ novice:
- Complex: 2x arch-hollow -> 2x kipping TTB -> 2x kipping pull up -> 2x butterfly pull up (if able)
-Repeat the complex x 6
* optional but encouraged perform with wrist band/towel in between ankles
Advanced:
- Complex: 2x (arch-hollow -> kipping pull up -> kipping CTB pull up -> butterfly pull up -> butterfly CTB pull up)
-Repeat the complex x 6
* optional but encouraged perform with wrist band/towel in between ankles
Elite:
- Complex: 3x (arch-hollow -> kipping pull up > butterfly pull up -> kipping CTB pull up – -> butterfly CTB pull up)
-Repeat the complex x 4
* optional but encouraged perform with wrist band/towel in between ankles
C) Floor (5-10 minutes)
Beginner/ novice:
- Complex: Tuck up handstand -> 10  handstand weight shifts* -> front roll -> tuck to headstand ->  -> reverse burpee -> 10 pike stand weight shifts*
- repeat complex x 3
 * substitute with 5 foot handstand walk if able to with good form
Advanced:
- Complex: Straddle jump to handstand -> HS walk 10 feet -> 180 pirouette -> handstand roll out -> pike to headstand -> press out -> HS  walk 5 feet
- repeat complex x 3
Elite:
- Complex: Straddle press handstand -> free HSPU -> HS walk 10 feet -> 180 pirouette -> free HSPU -> walk back 10 feet -> straddle down
- repeat complex x 3
Additional:
  • 10 Minutes Mobility

Learning From Olympic Athletes

Wednesday, August 24, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

5 Sets: (Every 2 Minutes)

  • Clean Deadlift + Tempo 2 Position Hang Clean (Mid Thigh, Just Below Knee)

*Perform Clean Deadlift, then perform a 3 second eccentric down to mid thigh, perform 1 hang clean, then perform a 3 second eccentric down to just below the knee and perform 1 hang clean)

Skill:

WOD:
AMRAP in 12 Minutes

  • 60 yard shuttle run (5 yards out and back, 10 yards out and back)
  • 12 Renegade Row 45/30 (6/6)
  • 6 Burpee to 6″ Target
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

5 Sets: (Every 2 Minutes)

  • Clean Deadlift + Tempo 2 Position Hang Clean (Mid Thigh, Just Below Knee)

*Perform Clean Deadlift, then perform a 3 second eccentric down to mid thigh, perform 1 hang clean, then perform a 3 second eccentric down to just below the knee and perform 1 hang clean)

Skill:

WOD:
AMRAP in 12 Minutes

  • 60 yard shuttle run (5 yards out and back, 10 yards out and back)
  • 12 Renegade Row 45/30 (6/6)
  • 6 Burpee to 6″ Target
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

8 Sets: (EMOM)

  • Single Leg Deadlift x 8 (Alternate Legs each minute, so 4 sets of 8 on each leg)

Skill:

WOD:
6 Sets Each For Time:
  • 4 Stone to Shoulder 150/100
  • 8 Stone on Shoulder Squat (4 on RT shoulder/4 on LT shoulder)
  • 40 yard carry

*Rest as needed between sets, goal is to set time to beat on first set and aim to beat it.

Additional:
Endurance:Row:

600m at 4k pace(94% of 2K) , 200m at 1k pace (107% of 2K), 500m at 3k pace (96% of 2K), 200m at 1k pace (107% of 2K), 400m at 2k pace, 200m at 1k pace (107% of 2K)
* Rest 2 minutes between all reps

Tuesday, August 23, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation w/elbow on knee x 10
  • Band Pull a Parts x 20
  • Clapping Push Up/Seated MB Chest Pass x 5

Strength:

Skill:

WOD:
With a Partner Perform For Time:
  • 100 Dead Lifts
  • 50 Dips
  • 10 rope climbs/3 Pull Ups + 3 Knee to Elbow
  • 100 Air Squat
  • 100 Hand Release Push Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation w/elbow on knee x 10
  • Band Pull a Parts x 20
  • Clapping Push Up/Seated MB Chest Pass x 5

Strength:

Skill:

WOD:
With a Partner Perform For Time:
  • 100 Dead Lifts 185/125
  • 50 Ring Dips
  • 10 Rope Climb
  • 50 Pistol
  • 100 Hand Release Push Up
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation w/elbow on knee x 10
  • Band Pull a Parts x 20
  • Clapping Push Up/Seated MB Chest Pass x 5

Strength:

A) 4 Sets:

  • Push Press x 6 @ 60% of 1 RM
B) 4 Sets:
  • 2 Snatch Grip Behind the Neck Push Press + 2 Overhead Squats (3 Set hold in bottom) build to 60% of 1 RM Snatch Over 4 Sets

Skill:

WOD:
For Time:
  • 100 Dead Lifts 185/125
  • 50 Ring Dips
  • 10 rope climbs
  • 50 Pistol (Alt)
  • 100 Hand Release Push Up
Additional:
  • Mobility

Intensity! What Does That Really Mean?

Monday, August 22, 2016

Essentials

Strength/Skill:
Warm Up:

  • 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:

Skill:

WOD:
A) AMRAP in 5:30
  • 12 Wall Ball
  • 12 Push Press
  • 12 Sumo Deadlift High Pull
1 Minute Rest
B) AMRAP in 5:30
  • 100m Run
  • 10 Box Jump 20″
1 Minute Rest
C) AMRAP in 5:30
  • 10 Wall Ball
  • 10 Sumo Deadlift High Pull
  • 10 Box Jump 20″
  • 10 Push Press
  • 10 Burpee
Additional:
3 Sets:

  • Reverse Hyper x 12-15

Performance

Strength/Skill:
Warm Up: 

  • 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:

Skill:

WOD:
A) AMRAP in 5:30
  • 15 Wall Ball 20/14
  • 15 Push Press 75/55
  • 15 Sumo Deadlift High Pull
1 Minute Rest
B) AMRAP in 5:30
  • 150m Run
  • 15 Box Jump 20″
1 Minute Rest
C) AMRAP in 5:30
  • 10 Wall Ball
  • 10 Sumo Deadlift High Pull 75/55
  • 10 Box Jump 20″
  • 10 Push Press
  • 10 Burpee
Additional:
3 Sets:

  • Reverse Hyper x 12-15

Competition

Strength/Skill:
Warm up:

  • 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) 6 Sets:

Front Squat x 4
  • Set 1-2 = 65-68%
  • Set 3-4 = 70-73%

B) 4 Sets:

Back Squat x 6 @ 65%

C) 3 Sets:
  • Snatch Pulls x 5 @90%

Skill:

WOD:
A) AMRAP in 5:30
  • 15 Wall Ball 20/14
  • 15 Push Press 95/65
  • 15 Sumo Deadlift High Pull
1 Minute Rest
B) AMRAP in 5:30
  • 20/15 Calorie Row
  • 15 Box Jump 20″
1 Minute Rest
C) AMRAP in 5:30
  • 10 Wall Ball
  • 10 Sumo Deadlift High Pull 95/65
  • 10 Box Jump 20″
  • 10 Push Press
  • 10/7 Calorie Row
Additional:
3 Sets:

  • Reverse Hyper x 12-15

Saturday, August 20, 2016

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Banded Lateral Raise x 10-15 ea
  • Reverse Hyper x 12-15
  • Lateral Box Step Up x 5 ea.
  • MB Overhead Toss x 5

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 1200m Run
  • 20 Rope Climbs
  • 120 MB Push Ups (Both hands on MB)
  • 200 Wall Ball
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Banded Lateral Raise x 10-15 ea
  • Reverse Hyper x 12-15
  • Lateral Box Step Up x 5 ea.
  • MB Overhead Toss x 5

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 1200m Run
  • 20 Rope Climbs
  • 120 MB Push Ups (Both hands on MB)
  • 200 Wall Ball
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Side Plank Banded Lateral Raise x 10-15 ea
  • Reverse Hyper x 12-15
  • Lateral Box Step Up x 5 ea.
  • MB Overhead Toss x 5

Strength:

A) 4 Sets:

Snatch (Squat) x 3

  • Set 1 = 77%
  • Set 2 = 80%
  • Set 3 = 83%
  • Set 4 = 87%

B) 4 Sets:

Jerk x 3

  • Set 1 = 77%
  • Set 2 = 80%
  • Set 3 = 83%
  • Set 4 = 87%
C) 4 Sets:Clean (Squat) x 3

  • Set 1 = 77%
  • Set 2 = 80%
  • Set 3 = 83%
  • Set 4 = 87%

D) 4 Sets:

Clean Pull x 5

  • Set 1 = 90%
  • Set 2 = 95%
  • Set 3 = 100%
  • Set 4 = 100%

E) 3 Sets:

  • Behind the Neck Shoulder Press x 8

Skill:

WOD:
Additional:
  • Mobility

Friday, August 20, 2016

Essentials

Strength/Skill:
Warm Up:

  • 3 Position Snatch Pause Deadlift x 3
  • High Hang Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Snatch Balance x 3
  • Overhead Squat x 3
  • 3 Position Snatch Pause Deadlift x 3
  • Snatch x 3

Strength:

4 Sets:

  • Snatch Grip Push Press + 3 Tempo Overhead Squat @ 3111

Skill:

WOD:
4 Sets:

AMRAP in 3 Minutes

  • 3 Power Snatch
  • 6 Overhead Squat
  • 9 Lateral Jump Over Bar
  • Rest 1 minute between sets, pick up where you left off.
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 3 Position Snatch Pause Deadlift x 3
  • High Hang Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Snatch Balance x 3
  • Overhead Squat x 3
  • 3 Position Snatch Pause Deadlift x 3
  • Snatch x 3

Strength:

5 Sets:

  • Snatch Grip Push Press + 3 Tempo Overhead Squat @ 3111

Skill:

WOD:
4 Sets:

AMRAP in 3 Minutes

  • 3 Power Snatch 115/80
  • 6 Overhead Squat
  • 9 Lateral Jump Over Bar
  • Rest 1 minute between sets, pick up where you left off.
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Glute Activation Series x 10 ea.
  • Cossack Squats x 5 ea.
  • Tuck Jump x 5

Strength:

A) 4 Sets:

  • Back Squat with a 3 Second Pause in bottom position x 4 @ 63-68%

B) 3 Sets:

  • Good Mornings x 8 @ 40-45% of 1RM Back Squat

Skill:

WOD:
A) 3 Sets:

  • 12 Deadlift 185/125
  • 9 Hang Clean
  • 6 Shoulder to Overhead
  • Bike 20/15 Calories
  • Rest 2:00

Rest 5 Minutes

B) 3 Sets:

  • 2 Front Squat @90%
  • Suicide Run 5-10-15-20 yards
  • Rest 3:00

*Make sure you can go unbroken on the DT style complex in A. Scale accordingly. And be sure to negative split A as well (Each set should be faster). For B, try to keep squats unbroken, may not be easy after being so fatigued from A, sprint all out each round touch the line with your hand each time to change direction.

Additional:
20 min for quality
  • 100m farmer carry 70/55
  • 12 upright row 105/65
  • 20 second table top
  • 10 paused elevated push-ups (hands on 45# plates)