Monthly Archives: November 2011

Thursday 111201

Strength/Skill:  3 Sets: Front Squat x 5 @ 70% FLR Accumulate 60 Seconds Hold Travis’s B-Day WOD:  With a Partner Complete 4 Rds For Time: Accumulate 1 Minute Handstand Hold 78 Overhead Squat 65/45 33 DB Burpee 25/15 78 Hand Release … Continue reading

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Wednesday 111130

Strength/Skill: Snatch Grip Deadlift 2 x 3 (90-100% of 1 RM Snatch) Muscle Snatch 2 x 3 (Work on Speed and Aggressive turn over) Power Snatch + Overhead Squat 2 x 2+1 (Perform 2 Power Snatches followed by 1 Overhead … Continue reading

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Tuesday 111129

Strength/Skill: 3 Sets: Bench Press x 5 @ 70% KB Clean & Press x 6-8 ea WOD: For Time: 50 Wall Balls 10 L-Sit Pull Ups 40 Wall Balls 10 L-sit Pull Ups 30 Wall Balls 10 L-Sit Pull Ups … Continue reading

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PR Chart Update

We’ve made some changes to the Crossfit Surge PR Chart and we’re ready for everyone to start testing it out. We don’t have a link to the chart in the menu yet so can reach it at this link: http://www.crossfitsurge.com/pr. … Continue reading

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CrossFit Surge Competitive Athletes

Next year’s CrossFit Games Season is rapidly approaching and we are extremely excited to have as many of our athletes be a part of this amazing experience.  If you are one of the Surge athletes who has been considering competing and making CrossFit the Sport … Continue reading

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Monday 111128

Strength/Skill: Muscle Up Practice (Work on False Grip, False Grip Pull Ups, Kipping with False Grip, Dips, Transitions)  Andy’s B-Day WOD: 3 Rds For Time: 3 Muscle Up 11 Power Clean 26 Bupee Up N Over Box Jump Additional: Mobility

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Saturday 111126

Strength/Skill: 2 Sets: TWYL x 10 ea Scapular Wall Slide x 8  WOD: A) AMRAP in 5 Minutes: 30 Double Unders 10 Overhead Squat 105/75 B) 10-9-8-7-6- 5-4-3-2-1 Push Up Sumo Deadlift High Pull *6 Minute Cap C)AMRAP in 4 Minutes Partner … Continue reading

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Friday 111125

Strength/Skill:    WOD: For Time: 400 Meter Run 10 Thrusters 165/115 400 Meter Run 20 Handstand Push Ups 400 Meter Run 30 Pull Ups 400 Meter Run 40 Burpees 400 Meter Run 50 KB Swings 400 Meter Run Additional: Mobility

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Happy Thanksgiving!!!

Thanksgiving always allows us to step back and think about the things in which we are thankful for.  We are extremely thankful and blessed each day to have the opportunity to coach, and work with some for the most amazing athletes … Continue reading

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Wednesday 111123

Strength/Skill:    WOD: Partner “Adam Brown” 2 Rds For Time: 24 Deadlift  295/200 24 Box Jump 24 Wall Balls 24 Bench Press 195/135 24 Box Jumps 24 Wall Balls 24 Power Cleans 145/100 Additional: Mobility

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