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


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We have always understood that every athlete has their own goals and aspirations in which they want to achieve.  Which is why we offer so many different programs.  Are you an athlete who strives to be stronger, increase your muscle mass and become leaner?  We have been working hard on a program that incorporates the best aspects of strength and conditioning to improve athletes strength and power, while increasing  lean muscle mass and decreasing body fat.  This program will be unlike anything we’ve ever done before.  

Surge Muscle:

How is this program different from our normal Surge programming?

The goal with this program won’t be to increase an athletes work capacity across broad time and modal domain like our CrossFit programming.  In this program there will be a mixture of resistance training, plyometrics, agility training, and isolation exercises.  All aspects of strength and conditioning that have been shown to increase muscle while decreasing body fat.  No matter what your goal (add muscle, or get leaner) this program will be tailored to help you reach your goals.  

This program will consist of 4 days of main work days and 2 additional core/aerobic days a week.  The program will be structured around your specific goals.  Most importantly this program will coincide with our Surge Fuel program. 

Is there a commitment for this program?

There will be a 60 DAY COMMITMENT for this program.  Why the commitment?

Results come from consistency.  We can have the worlds best program but if the hard work and consistency isn’t there the result won’t be either.   

To help with with consistency and to help make correct adjustments to the program athletes will also have weekly check ins with a coach.  Not only for Surge Fuel but to also help make any adjustments to the Surge Muscle program that may need to be made, depending on the athletes specific goals.  

Being that this is a pilot program the cost of this program will initially be the same as the Surge Fuel price of $65 a month for Surge members and $100 a month for non members.  Depending on the response we may also cap the number of athletes allowed in this first go around.  If you have any questions please let us know, and if you wish to sign up please let us know ASAP.  

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9:15 am Sweat Class is cancelled for today, sorry for any inconvenience.  

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Perform After WOD

A) Accumulate 2 Minutes:

  • Double DB/KB Overhead Hold (Feeling Strong guys? Go for 70’s, if not scale accordingly, Ladies, we recommend you TRY with 53 if you feel strong, otherwise scale down.)

Skill:

WOD:
A) Accumulate 2 Minutes:
  • Hollow Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

B) Accumulate 2 minutes:

  • Headstand Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

C) 3 Sets:

  • 1 Minutes Plank Hold
  • 10 Strict Toe Bar

D) 3 Sets For Total Reps:

  • Max Effort Push Ups (Chest DOES NOT TOUCH GROUND during work and body stays hollow, 2″ off ground.)

*Rest 60 Seconds between sets

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) Accumulate 2 Minutes:

  • Double DB/KB Overhead Hold (Feeling Strong guys? Go for 70’s, if not scale accordingly, Ladies, we recommend you TRY with 53 if you feel strong, otherwise scale down.)

Skill:

WOD:
A) Accumulate 2 Minutes:
  • Hollow Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

B) Accumulate 2 minutes:

  • Headstand Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

C) 3 Sets:

  • 1 Minutes Plank Hold (On Hands)
  • 10 Strict Toe Bar

D) 3 Sets For Total Reps:

  • Max Effort Push Ups (Chest DOES NOT TOUCH GROUND during work and body stays hollow, 2″ off ground.)

*Rest 60 Seconds between sets

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) Accumulate 2 Minutes:

  • Double DB/KB Overhead Hold (Feeling Strong guys? Go for 70’s, if not scale accordingly, Ladies, we recommend you TRY with 53 if you feel strong, otherwise scale down.)

Perform After WOD

B) 3 Sets:

  • Front Rack Sotts Press x 8-12

Skill:

WOD:
A) 4 Sets: (HSPU Complex)
  • Dumbbell Push Up x 2
  • Strict Handstand Push Up x 2
  • Kipping Handstand Push Up x 6
  • Strict Handstand Push Up x Max Reps

Rest 2 minutes Between Sets

B) 5 Sets:

  • 30 Seconds Hollow Hold
  • 10 Strict Toe to Bar

Rest 90 Seconds Between Sets

Additional:
  • Mobility

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Essentials

Strength/Skill:
Warm Up:

2 Sets:

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

Strength:

A) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 10 Sets: (EMOM)

  • Clean Pull + 3 Sec Pause @ High Hang + 3 Sec Pause Just above knee + slow to ground + Squat Clean

*Start at 95/65 and go up from there.  Do not exceed 70% the emphasis here it technique.

B) 5 Sets:

  • PR DAY! 1 Arm Farmer’s Carry with 130% of the weight you established an 80-100 meter max during testing x 50 yards

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
3 Rds For Time:

  • 200m Run
  • 12 Burpee
  • 9 Front Squat
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

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

Strength:

A) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 10 Sets: (EMOM)

  • Clean Pull + 3 Sec Pause @ High Hang + 3 Sec Pause Just above knee + slow to ground + Squat Clean

*Start at 95/65 and go up from there.  Do not exceed 70% the emphasis here it technique.

B) 5 Sets:

  • PR DAY! 1 Arm Farmer’s Carry with 130% of the weight you established an 80-100 meter max during testing x 50 yards

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
3 Rds For Time:

  • 200m Run
  • 12 Burpee
  • 9 Front Squat @73% of 1RM Clean
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

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

Strength:

A) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 10 Sets: (EMOM)

  • Clean Pull + 3 Sec Pause @ High Hang + 3 Sec Pause Just above knee + slow to ground + Squat Clean

*Start at 95/65 and go up from there.  Do not exceed 70% the emphasis here it technique.

C) 5 Sets:

  • Clean Pull x 4 @ 80-85-90-95-95

D) 4 Sets:

  • Tempo 1 1/4 Front Squat x 6 (4 Sec down, up 1/4, back down, stand up) @60-65-70-70%

E) 3 Sets:

  • Reverse Lunge x 6 @40% of 1RM Back Squat
  • Stiff Legged Deadlift x 6 @55%
  • GH Raises x 6 AHAP

F) 5 Sets:

  • 1 Arm Farmer’s Carry with 130% of the weight you established an 80-100 meter max during testing x 50 yards

G) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
Additional:
  • Mobility

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Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 3 Sets:

  • DB Hang Power Snatch x 3 ea. (Focus on Speed)

B1) 4 Sets:

  • Bench Press x 6 @ 60-65-70-70%
  • Supinated Grip Pull Ups x 6 (use assistance if need to)

C) 3 Sets:

  • Behind the Neck Press 110% 10RM x 8

Skill:

WOD:
AMRAP  9 Minutes:

  • 3 Pull Ups
  • 6 Push Ups
  • 9 Sit Ups
  • 12 Air Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 3 Sets: (EMOM)

  • DB Hang Power Snatch x 3 ea. (Focus on Speed)

B) 4 Sets: (Every 2:30)

  • Tempo Close Grip Bench Press x 6 @ 60-65-70-70%

*4 Count down to chest press 1/4 up, back to chest, then all the way up

  • Wt. Tempo Supinated Grip Pull Ups x 6 @4111

C) 3 Sets:

  • Behind the Neck Press 110% 10RM x 8

Skill:

WOD:
AMRAP  9 Minutes:

  • 3 Pull Ups
  • 6 Push Ups
  • 9 Sit Ups
  • 12 Air Squat
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 3 Sets:

  • DB Hang Power Snatch x 3 ea. (Focus on Speed)

B) 4 Sets:

  • Tempo Close Grip Bench Press x 6 @ 60-65-70-70%

*4 Count down to chest press 1/4 up, back to chest, then all the way up

  • Wt. Tempo Supinated Grip Pull Ups x 6 @4111

C) 3 Sets:

  • Single Arm Neutral Grip DB Bench Press x 6 @22.5% of 1RM Bench Press
  • DB Row x 6 @27.5% of 1RM Bench Press

D) 3 Sets:

  • Behind the Neck Press 110% 10RM x 8

Skill:

WOD:
  • 18 Minute EZ run @ 70% of 1 Mile PR Pace

*Example if your 1 Mile PR is 6:30, the EZ run pace will be 9:28.

Additional:
  • 10 Minutes Mobility

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Reminder:  Surge will be open for the 8:30, the 9:45 is cancelled do to the Spring Fling Competition at West Metro CrossFit.  Therefore after class make your way on down and help support all the Surge Family that is competing.  West Metro CrossFit is located at 9491 W 44th Ave, Ste 112 Wheat Ridge, CO.  

We have two teams competing.

Team Crossfit Surge – Courtney, Brandon, Glendon and LaLa 
Team RamRod – Trevor, Jenna, Zach, Brentnie

We both go at 9:18 for WOD #1, and 12:15 for WOD #2. Then WOD #3 depends on placing but will be between 2:25-3:31!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Complete For Time:

  • 300m Plate Pinch Farmers Carry 35/25
  • 100 Deadlift
  • 80 Box Jump
  • 60 Snatch
  • 40 Toe to Bar
  • 40 Pull Ups
  • 300m Plate Pinch Farmers Carry
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

Skill:

WOD:
In Teams of 3 Complete For Time:

  • 300m Plate Pinch Farmers Carry 35/25
  • 100 Deadlift 155/105
  • 80 Box Jump 24/20
  • 60 Snatch 65/45
  • 40 Toe to Bar (80 Knee Raises)
  • 20 Bar Muscle Ups (x2 Pull Ups)
  • 300m Plate Pinch Farmers Carry
Additional:
2 Sets:

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

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Complete For Time:

  • 300m Plate Pinch Farmers Carry 35/25
  • 100 Deadlift 225/155
  • 80 Box Jump 30/24
  • 60 Snatch 115/75
  • 40 Toe to Bar
  • 20 Bar Muscle Ups (x2 Pull Ups)
  • 300m Plate Pinch Farmers Carry
Additional:
  • 2 Sets:
  • GHD Sit Up x 10
  • Iso Back Ext. Hold x :30 Seconds

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Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Optional After WOD

3 Rounds for Quality

  • 200 Meter Legless Row (Talking Pace)
  • 10 Controlled Kips on pull-up bar
  • 30 Seconds Hanging from Pull-Up Bar
  • 100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
  • 5 Inch Worms

Skill:

WOD:
5 Sets: (New Set Every 3 Minutes)

  • 200m Run
  • 12 Thrusters
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

Optional After WOD

3 Rounds for Quality

  • 200 Meter Legless Row (Talking Pace)
  • 10 Controlled Kips on pull-up bar
  • 30 Seconds Hanging from Pull-Up Bar
  • 100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
  • 5 Inch Worms

Skill:

WOD:
5 Sets: (New Set Every 3 Minutes)

  • 200m Run
  • 15 Thrusters 115/75
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 3 Sets:

  • Clean x 3 @80%

*Goal to increase 5-10# each week

B) 3 Sets:

  • Neutral Grip DB Bench Press x 6
  • DB Row x 6

B) 3 Rounds for Quality

  • 200 Meter Legless Row (Talking Pace)
  • 10 Controlled Kips on pull-up bar
  • 30 Seconds Hanging from Pull-Up Bar
  • 100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
  • 5 Inch Worms

Skill:

WOD:
5 Sets: (New Set Every 3 Minutes)

  • 200m Run
  • 15 Thrusters 135/95
Additional:
  • 10 Minutes Mobility

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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:
With a Partner Complete For Time:

  • 150 KB Swings 55/35
  • 150 Slam Balls

*One Partner Works at time.  While one partner is working other partner runs 150m.  When athlete returns from run partners switch, and continues where partner left off.  Finish all KB Swing before moving to slam balls.

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:
With a Partner Complete For Time:

  • 150 KB Swings 55/35
  • 150 Slam Balls

*One Partner Works at time.  While one partner is working other partner runs 150m.  When athlete returns from run partners switch, and continues where partner left off.  Finish all KB Swing before moving to slam balls.

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

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Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) Accumulate 2 Minutes: (Record Time/Sets)

  • Choose weight based on your ability to accomplish this in under 3 minutes the last two weeks.Under 4 but over 3 minutes last week – Keep the Weight

    Over 4 minutes – Decrease by 10% for every minute over

    Under 3 minutes – Increase by 10%

B) 3 Sets:

  • With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 11 reps.

Skill:

WOD:
20 min AMRAP NOT FOR TIME.  THIS WORKOUT IS NOT SUPPOSED TO BE DIFFICULT.
  • 20 Seconds Arch Hold on Bar
  • 5 Strict Handstand Push Up
  • 20 Seconds Hollow Hold on Bar
  • 5 Strict Pull Ups + 5 Kipping Pull Ups
  • Ring Dip + 3 Seconds Support Hold At Top x 5
  • 30 Seconds Plank Hold
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

Perform After WOD

A) Accumulate 2 Minutes: (Record Time/Sets)

  • Choose weight based on your ability to accomplish this in under 3 minutes the last two weeks.Under 4 but over 3 minutes last week – Keep the Weight

    Over 4 minutes – Decrease by 10% for every minute over

    Under 3 minutes – Increase by 10%

B) 3 Sets:

  • With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 11 reps.

Skill:

WOD:
20 min AMRAP NOT FOR TIME.  THIS WORKOUT IS NOT SUPPOSED TO BE DIFFICULT.
  • 20 Seconds Arch Hold on Bar
  • 5 Strict Handstand Push Up
  • 20 Seconds Hollow Hold on Bar
  • 5 Strict Pull Ups + 5 Kipping Pull Ups
  • Ring Dip + 3 Seconds Support Hold At Top x 5
  • 30 Seconds Plank Hold
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

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

B) Accumulate 2 Minutes: (Record Time/Sets)

  • Choose weight based on your ability to accomplish this in under 3 minutes the last two weeks.Under 4 but over 3 minutes last week – Keep the Weight

    Over 4 minutes – Decrease by 10% for every minute over

    Under 3 minutes – Increase by 10%

B) 3 Sets:

  • With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 11 reps.

Skill:

WOD:
A) 5 Sets Each: (EMOM)
  • Odd = 30 Double Unders + 1-3 Muscle Ups
  • Even = 10 GHD Sit Up + 5 Handstand Push Ups

B) 2 Sets:

  • 1 minute Seated reverse shoulder stretch
  • 30 second arch hang on bar
  • 1 minute Puppy Dog Stretch
  • 30 second hollow hang on bar
  • 1 minute butterfly stretch stretch
  • 1 minute floor plank hold (Hollow)
  • 1 minute pancake stretch
Additional:
  • Mobility

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Starting next week the Competition programming is going to move to a 6 day a week template.  The last several years especially this sport has evolved dramatically, from the higher level skills of gymnastics to the increasing loads that are the norm, and the endurance tests that are being measured.  The goal for this 6 day a week structure is to allow those following this program a little more time throughout the week to work on all of these elements.  Programming will be Monday through Saturday and Sunday will be a rest day.  If you have any questions please let us know.

 

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Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 3 Sets:

  • PR DAY! 1 Arm Farmer’s Carry with weight you established an 80-100 meter max during testing x 110 yards

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
AMRAP in 20 Minutes:

  • 5 Power Clean
  • 10 Sit Up
  • 15 Wall Ball
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:

  • PR DAY! 1 Arm Farmer’s Carry with weight you established an 80-100 meter max during testing x 110 yards

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
11.5

AMRAP in 20 Minutes:

  • 5 Power Clean 145/100
  • 10 Toe to Bar
  • 15 Wall Ball
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

B) 3 Sets:

  • PR DAY! 1 Arm Farmer’s Carry with weight you established an 80-100 meter max during testing x 110 yards

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
11.5

AMRAP in 20 Minutes:

  • 5 Power Clean 145/100
  • 10 Toe to Bar
  • 15 Wall Ball
Additional:
  • 2 Sets:
  • GHD Sit Up x 10
  • Iso Back Ext. Hold x :30 Seconds

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