Monthly Archives: February 2011

Tuesday 110301

Skill Muscle Up Transition 4 x 8 WOD: “Nate” AMRAP in 20 Minutes 2 Muscle Ups 4 Handstand Push Ups 8 KB Swing 70#/55# Nate In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during … Continue reading

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Monday 110228

Strength: Deadlift(working of 90% of 1RM) 5 @ 65% 5 @ 75 % 5 + @ 85% Box Jumps: 3 x6 @ 90% of max box jumps immediately after deadlift WOD:  AMRAP in 15 min: 7 Deadlift 155#/105# 5 Hang … Continue reading

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Sunday 110227

Rest Day!!! We’ve heard a lot of athletes commenting on how tight and sore they are from this week of fun!!! Now most likely that tightness and soreness is steming from not performing the Mobility WOD each day.  These WODs … Continue reading

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Saturday 110226

WOD: For Time: 50 Power Cleans 135#/95# 50 Wall Ball 20#/14# 50 KB Swings 55#/35#

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Friday 110225

Strength/Skill: Plyo Work Vertical Jump 2 x 4 Depth Jump 2 x 5 Box Jump Over Box 2 x 5 Benchmark Friday!!! Fran! 21-15-9 Thruster 95#/65# Pull ups

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Thursday 110224

Strength: Bench Press (Phase I/Week 1 Working off 90% of 1 RM) 5 @ 65% 5 @ 75% 5+ @ 85% Rope Climb 3 x 3 or Supine Row 3 x 15 WOD: AMRAP in 60 Seconds 20 yrd Sand … Continue reading

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Wednesday 110223

Strength: Back Squat (Phase I/Week 1 Working off 90% of 1 RM) 5 @ 65% 5 @ 75% 5+ @ 85% WOD: “Goat Day” The great thing about CrossFit is the aspect of exposing weaknesses or thing’s in which we … Continue reading

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Nutrition!!! Don’t forget the seminar Thursday Night!

Nutrition and Weight Loss Seminar next Thursday Feb 24th @ 6:15pm. Learn how to balance your food and hormones. Eat whole food, lose weight quickly and easily with no supplements or hunger! $15 if you need/want a Surge Journal. Free … Continue reading

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CrossFit Surge All Around Results!

Thanks for your patience in getting the results done! The results are done and posted in the gym. We are not going to post them here but if you would like to see the long version of your own score, … Continue reading

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Tuesday 110222

Strength/Skill: Snatch Complex 4 x 2 ea Snatch Grip Deadlift Power Snatch Overhead Squat Snatch Balance Squat Snatch WOD: 4 Rds For Time: 5 Power Snatch 115#/85# 10 Overhead Squat 115#/85# 15 Ball Slams *Rest 90 Seconds Between Rds

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