Monthly Archives: July 2011

Monday 110801

Strength/Skill: 12 Minutes Squat Clean: Minutes 1-4 perform 3 Reps Minutes 5-8 perform 2 Reps Minutes 9-12 perom 1 Rep William’s B-Day WOD: 7 Rds For Time: 30 Hand Release Push Ups/Sit Ups 48 Double Unders *Each round alternate between … Continue reading

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Great Weekend Surge Athletes!!!

A huge congrats goes out to all the Surge athletes who competed this weekend at CrossFit Conquer.  We had several athletes compete for the first time and a couple others compete for the second time.  Across the board everyone did … Continue reading

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Saturday 110730

Reminder there is only one class tomorrow at 8:30 and no class at 9:30. If anyone wants to come cheer on the Surge team after the WOD we will be at CrossFit Conquer starting at 9:00 till about 5. There … Continue reading

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Friday 110729

Strength/Skill:   10-15 Minute Muscle Up/Pull Up Practice WOD: Benchmark Friday!!! “Ryan” 5 Rounds For Time: 7 Muscle Up 21 Burpees (to target 12″ above reach)

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Competition Athletes!!!

This year’s CrossFit Games season is coming to a conclusion this weekend, and we have already had a lot of inquires about preparing for next years games and other local competition events.  Therefore we are going to offer additional programing … Continue reading

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Thursday 110728

Strength/Skill: Top of Minute for 12 Minutes: Minutes 1-4 Perform 3 Power Snatch Minutes 5-8 Perform 2 Power Snatch Minutes 9-12 Perform 1 Power Snatch WOD: For Time: Run 800 Meters 30 Power Snatch 135#/95# Run 800 Meters

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New Program Announcement!!

We are happy to say that we are adding a new program to our “regular” CrossFit Classes. The program is called Essentials. Essentials is based on the same philosophy as CrossFit but will have a larger emphasis on body weight … Continue reading

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Wednesday 110727

Strength/Skill: 3 Sets: Russian Step Up x 8-10 ea Good Mornings x 8-10 WOD: 3 Rds For Reps: AMRAP in 60 Seconds Sumo Deadlift High Pull 95#/65# AMRAP in 60 Seconds Hang Clean 95#/65# AMRAP in 60 Seconds Front Squat 95#/65#

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Tuesday 110726

Strength/Skill: 3 Sets of: Snatch Grip Deadlift x 3-5 High Box Jump x 6-8 WOD: 3 Rounds for Time: 40 Double Unders 30 Kettlebell Swings 20 Pistols 10 DB Ground to Overhead  45#/30#    

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Monday 110725

Skill/Strength: 2 Sets: TYWL x 10-12 External Rotation (Elbow on Bench) x 10-12 Scapular Pull Up x 6-8 Edna’s B-Day WOD: 5 Rds For Reps: Max Rep BW Bench Press Rest 30 Seconds Max Rep Pull Up Run 300 Meters Rest 60 … Continue reading

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