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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 140724

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:

  • Turkish Get Up x 4 ea.
  • :45 Seconds Max Double Unders

Skill:

WOD:
5 Sets: (Every 3 Minutes Perform the Following)

  • 20/15 Calorie Row
  • 15 Slam Balls
  • 10 Burpees
Additional:
  • 10 Minutes Mobility

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:

  • Turkish Get Up x 4 ea.
  • :45 Seconds Max Double Unders

Skill:

WOD:
5 Sets: (Every 3 Minutes Perform the Following)

  • 20/15 Calorie Row
  • 15 Slam Balls
  • 10 Burpees
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD:
Recovery Day
A) Mobility and Maintenance
* 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 140722


Action from Mel’s B-Day WOD!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30)

  • Deadlift x 5 (Decrease 20-40# from Last Week)

Skill:

WOD:
A) 10 Sets:

  • High Hang Power Snatch + 2 Overhead Squat

B) 3 Sets:

  • 20 Hip Ext.
  • 20 Wt. Anchored Sit Ups
  • 10 Banded Good Mornings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 12

A) 3 Sets: (Every 2:30 Minutes)

Deadlift

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of 1 RM + 10-20 LBS.

Skill:

WOD
A) 10 Sets: (Every 90 Seconds)

  • High Hang Power Snatch + Overhead Squat + High Hang Snatch

B) 3 Sets:

  • 30 Hip Ext.
  • 30 Wt. Anchored Sit Ups
  • 15 Banded Good Mornings
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) Every 15 seconds for 5 minutes (21 total reps):

  • 1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

*The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this Banded Deadlift Demo

B) 8 Sets: (Every 90 Seconds)

  • Halting Clean Deadlift (Mid Thigh) + Hang Clean + Clean

*DO NOT perform touch and go.  Drop the bar after hand clean, and reset for clean from floor.  Work on position and bar path.

C) 9 Sets: (EMOM Set 1-5, Every 2 Minutes Sets 6-9)

Every minute, on the minute…
Back Squat

  • Set 1 – 40% x 1 rep
  • Set 2 – 50% x 1 rep
  • Set 3 – 60% x 1 rep
  • Set 4 – 70% x 1 rep
  • Set 5 – 80% x 1 rep
  • Set 6 – 85% x 1 rep
  • Set 7 – 90% x 1 rep
  • Set 8 – 95% x 1 rep
  • Set 9 – 85% x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Skill:

WOD
3 Sets: (Every 5 Minutes)

  • 500m Row
  • 21 KB Swings 70/55
  • 50 yrd Sled Push
Additional:
3 Sets:

  • 30 Hip Ext.
  • 30 Wt. Anchored Sit Ups
  • 15 Banded Good Mornings
  • 10 Minutes Mobility

Tuesday 140722

Birthday Kisses For Audrey!!! (Pic by Scott Brayshaw)

Congrats to Katie and Chris Devine who gave birth to their new daughter Harper, and welcome to the Surge Family Harper!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30)

  • Shoulder Press x 5 (Decrease 10-20# from Last Week)

Skill:

WOD:
A) For Time:

  • 14 Shoulder to Overhead
  • 400M Run
  • 14 Pull Ups
  • 14 Thrusters
  • 14 Pull Ups
  • 400M Run
  • 14 Shoulder to Overhead

Rest 3 Minutes

B) AMRAP in 5 Minutes

  • Man Makers
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 12

A) 3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of 1 RM + 10-20 LBS.

Skill:

Audrey’s B-Day WOD
A) For Time:

  • 21 Shoulder to Overhead 95/65
  • 400M Run
  • 21 Pull Ups
  • 21 Thrusters 95/65
  • 21 Pull Ups
  • 400M Run
  • 21 Shoulder to Overhead 95/65

Rest 3 Minutes

B) AMRAP in 7 Minutes

  • 5/3 Bar Muscle Up
  • 14 Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2 Minutes)

  • Push Press + Push Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

*Goal is to use heaviest 2-3 loads from last week for all 6 sets.

B) 10 Sets: (Every 90 Seconds)

Shoulder Press

  • Set 1 – 5 reps @ 50%
  • Set 2 – 5 reps @ 60%
  • Set 3 – 5 reps @ 70%
  • Sets 4-9 – 3 reps @ 85-90%
  • Set 10 – 10 reps @ 55-65%

Skill:

WOD
A) For Time:

  • 21 Shoulder to Overhead 95/65
  • 400M Run
  • 21 Pull Ups
  • 21 Thrusters 95/65
  • 21 Pull Ups
  • 400M Run
  • 21 Shoulder to Overhead 95/65

Rest 3 Minutes

B) AMRAP in 7 Minutes

  • 5/3 Bar Muscle Up
  • 14 Burpee
Additional:
  • 10 Minutes Mobility

Monday 140721

Essentials/Performance athletes:  This week will be a deload week.  This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads.

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Star Jumps
  • :15 Squats
  • :15 Grasshoppers
  • :15 Wide Outs

3 Sets:

  • :15 V-Up
  • :15 Superman’s
  • :15 Hollow Body Hold
  • :15 Aquaman’s

Strength:

A) 3 Sets: (Every 2:30)

  • Back Squat x 5 (Decrease 20-30# from Last Week)

Skill:

WOD:
AMRAP in 15-20 Minutes:

  • 3 Hang Power Clean
  • 6 Dips/Push Up
  • 9 Box Jump
  • 18 Hand to Hand Single Arm Russian KB Swing
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Star Jumps
  • :15 Squats
  • :15 Grasshoppers
  • :15 Wide Outs

3 Sets:

  • :15 V-Up
  • :15 Superman’s
  • :15 Hollow Body Hold
  • :15 Aquaman’s

Strength:

Wendler Method Week 12

A) 3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of 1 RM + 15-25 LBS.

Skill:

Mary’s B-Day WOD
AMRAP in 20 Minutes:

  • 3 Hang Power Clean 185/125
  • 6 Ring Dips
  • 9 Box Jump 30/24
  • 18 Hand to Hand Single Arm Russian KB Swing 55/35
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up

:3 Sets:

  • :15 Star Jumps
  • :15 Squats
  • :15 Grasshoppers
  • :15 Wide Outs

3 Sets:

  • :15 V-Up
  • :15 Superman’s
  • :15 Hollow Body Hold
  • :15 Aquaman’s

Strength:

A) 5 sets: (Every 2 Minutes)

 

*Build over the course of the five sets.

B) 5 Sets:

  • Halting Snatch Deadlift (Pockets) + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch

C) 5 Sets: (Every 2 Minutes)

  • Back Squat x 4 @ 3-5% more than you used last Monday

Skill:

WOD
3 sets: (New Set every 3 Minutes:

  • 20 Walking Lunges 55/35 by side
  • 15 GHD Sit Ups
Additional:
OPTIONAL Additional Conditioning Session
For 30 minutes:

  • Run 400 Meters @ 75% of your best 400
  • Run 400 Meters @ 50% of your best 400

Example…if your best 400m is 60 seconds, you’d run 75% at 80 seconds, and 50% at 120 seconds.

Saturday 140719

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Seated Partner Lateral MB Tosses x 15 ea.

Strength:

4 Sets: (Every 2 Minutes)

  • Bench Press x 2 (Add 5/10# from last week)

Skill:

WOD:
For Time:

A) Tabata DB Push Press (Once you complete 30/20 move on to part B)

B) Tabata Sit Ups (Once you complete 75 move on to part C)

C) 3 Rds

  • 40 Double Unders/80 Single Unders
  • 20 Push Up
  • 10 Knee to Elbow
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • Seated Partner Lateral MB Tosses x 15 ea.

Strength:

Wendler Method Week 10

3 Sets: (Every 2:30 Minutes)

Bench Press

  • Set 1 = 3 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of new calculated max.

Skill:

WOD
For Time:

A) Tabata Strict Handstand Push Ups (Once you complete 40/30 move on to part B)

*Max 8 Sets:

B) Tabata Sit Ups (Once you complete 75 move on to part C)

*Max 8 Sets:

C) 3 Rds

  • 40 Double Unders
  • 30 Push Ups
  • 20 Toe To Bar
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Seated Partner Lateral MB Tosses x 15 ea.

Strength:

3 Sets:

  • Close Grip Bench Press x 10
  • GH Raises x 8-10 reps @ 3011 (3 Sec dwn, 0 pause, 1 sec up, 1 sec pause)
WOD
For Time:

A) Tabata Strict Handstand Push Ups (Once you complete 50/35 move on to part B)

*Max 8 Sets

B) Tabata Sit Ups (Once you complete 75 move on to part C)

*Max 8 Sets

C) 3 Rds

  • 40 UB Double Unders
  • 30 Push Ups
  • 20 Toe To Bar
Additional:
  • 10 Minutes Mobility

Friday 140718

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 30-45 Minutes:

  • 200m Run w/Sand Bag
  • 12-9-6 Pull Up/Row
  • 6-4-2 Power Snatch
  • 200m Run w/Sand Bag
  • 9-6-3 Goblet Squat
  • 12-9-6 Push Ups
  • 200m Run W/Sand Bag
  • 12-9-6 Deadlift
  • 40-30-20 Seconds Handstand/Waiters Hold
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Juliet’s B-Day WOD:
AMRAP in 45 Minutes:

  • 200m Run w/Sand Bag
  • 3-2-1 Rope Climb
  • 6-4-2 Squat Snatch 115/85
  • 200m Run w/Sand Bag
  • 9-6-3 Squat Clean 155/105
  • 12-9-6 Dips
  • 200m Run W/Sand Bag
  • 12-9-6 Deadlift 225/155
  • 50-35-20 ft. Handstand Walk
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Juliet’s B-Day WOD:
AMRAP in 45 Minutes:

  • 200m Run w/Sand Bag
  • 3-2-1 Rope Climb
  • 6-4-2 Squat Snatch 135/95

 

  • 200m Run w/Sand Bag
  • 9-6-3 Squat Clean 185/125
  • 12-9-6 Dips
  • 200m Run W/Sand Bag
  • 12-9-6 Deadlift 255/175
  • 50-35-20 ft. Handstand Walk
Additional:
  • 10 Minutes Mobility

Thursday 140717

Yoga 6:15 PM Reminder!!!

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:

  • Single Leg Box Squat x 6-8 ea
  • Hip Ext. x 10-15
  • Rest 45 Seconds

Skill:

WOD:
3 Sets For Reps: (:45 Seconds work/:15 Seconds Transition time)

  • Row/Airdyne for Calories
  • KB Swings
  • Double Unders
  • Sit Up
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

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:

  • Single Leg Box Squat x 6-8 ea
  • Hip Ext. x 10-15
  • Rest 45 Seconds

Skill:

WOD:
3 Sets For Reps: (:45 Seconds work/:15 Seconds Transition time)

  • Row/Airdyne for Calories
  • KB Swings
  • Double Unders
  • Sit Up
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD:
Recovery Day
A) Mobility and Maintenance
* 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 140716

Essentials

Strength/Skill:
Warm up:

  • Russian KB Swings x 65

Strength:

4 Sets: (Every 2 Minutes)

  • Deadlift x 2 (Add 5/10# from last week)

Skill:

WOD:
For Time:

  • 750m Row
  • 10 Rds of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Russian KB Swings x 65

Strength:

Wendler Method Week 10

3 Sets: (Every 2:30 Minutes)

Deadlift

  • Set 1 = 3 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of new calculated max.

Skill:

WOD
For Time:

  • 10-1 Clean and Jerk 135/95
  • 1 Round of Cindy 5 Pull Ups, 10 Push Ups, 15 Squats
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Russian KB Swings x 65

Strength:

A) 7 Sets: (EMOM)

*work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

B) 8 Sets: (Sets 1-5 EMOM, Sets 6-8 Every 2 Minutes)

Back Squat

  • Set 1 – 40% x 1
  • Set 2 – 50% x 1
  • Set 3 – 60% x 1
  • Set 4 – 70% x 1
  • Set 5 – 80% x 1
  • Set 6 – 85% x 1
  • Set 7 – 90% x 1
  • Set 8 – 95% x 1
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:
  • 10 Minutes Mobility

Tuesday 140716

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • V-Up x 8-12
  • Waiter Hold/Plank Hold x 20-40 Seconds
  • Double-Unders x 15-30

Strength:

4 Sets: (Every 2 Minutes)

  • Shoulder Press x 2 (Add 5/10# from last week)

Skill:

WOD:
2 Sets: (Every 10 Minutes)

  • 300-400m Run
  • 15-20 Burpee Pull Up
  • 300-400m Run

*If you’re unable to complete each set with in 7-8 minutes, reduce either the run or muscle ups.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • V-Ups x 8-12
  • Wall Facing Handstand Hold x 30-45 seconds
  • Double Unders x 40-50

Strength:

Wendler Method Week 10

3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 3 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of new calculated max.

Skill:

WOD
2 Sets: (Every 10 Minutes)

  • 600m Run
  • 12/7 Muscle-Ups
  • 600m Run

*If you’re unable to complete each set with in 7-8 minutes, reduce either the run or muscle ups.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Strict Toes to Bar x 6-8 @ 3110 (these should be slow and controlled)
  • Handstand Hold x 30-45 seconds (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 30-45 seconds)
  • Unbroken Double-Unders x 40-50

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B) 1 set:

  • Strict Overhead Press x 10 @ 65-70% of 1-RM
WOD
2 Sets: (Every 10 Minutes)

  • 600m Run
  • 15/10 Muscle-Ups
  • 600m Run

*If you’re unable to complete each set with in 7-8 minutes, reduce either the run or muscle ups.

Additional:
  • 10 Minutes Mobility

Monday 140414

Photo: Not sure why....

Approaching the Incline, yes that’s it on the left!!!

Photo: Are you kidding me?!? 1.02 mile climb, starting at 6574' ending at 8585'.....1 hour 22 minutes

At the Top 2,000 steps and 2,000 foot increase in elevation.

Photo: Crossfit Surge!!

The Surge Family CRUSHED the Incline!!!

Essentials

Strength/Skill:
Warm up:3 Sets:

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

4 Sets: (Every 2 Minutes)

  • Squat x 2 (Add 5/10# from last)

Skill:

WOD:
AMRAP in 11 Minutes

  • 9 Sit Up
  • 7 Power Clean
  • 5 DB Push Press
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Wendler Method Week 11

3 Sets: (Every 2:30 Minutes)

Bench Press

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of new calculated max.

Skill:

Mel’s B-Day WOD
AMRAP in 11 Minutes

  • 9 Toe to Bar
  • 7 Power Clean
  • 5 Handstand Push Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Sets:

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

A) 8 Sets: (EMOM)

  • Pause Front Squat x 1 @ 24X1

Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B) 6 Sets: (Every 90 Seconds)

  • High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

Working on perfect mechanics at all phases in the lift.

C) 5 Sets:

  • Back Squat x 4 reps @ same load used last Monday
WOD
For max reps:

  • 2 Minutes of Box Step Overs with Barbell 115/75 (box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
  • 4 Minutes of Strict Pull Ups
Additional:
OPTIONAL ADDITIONAL SESSION
If you have the ability to perform two sessions in one day, and you
identify yourself as someone who is stronger than they are
well-conditioned, add in this optional work. Preferably this work would
be performed early in the day, at least 3-4 hours prior to today’s
primary work.A) 3 sets:

  • Row 2000 Meters @ 80% of your 500m pace
  • Rest 6 minutes
  • B) 10 Minutes Mobility