Monthly Archives: January 2012

Wednesday 120201

Strength/Skill:   WOD: For Time: 1 Mile Run 30 Man Makers 40 Box Jumps 50 KB Swings 60 Sit Ups  70 Burpees 1 Mile Run Additional: Mobility

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Tuesday 120131

Strength/Skill: Thruster Take 10 Minutes build to heavy double (If feeling good go for new PR) WOD: “Fran” 21-15-9 For Time: Thruster 95/65 Pull Up *10 Minute Time Cap Additional: Mobility We would like to wish Coach Aaron Hastings a happy … Continue reading

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Adapt

This is an amazing video.  I’m sure most of you have seen Coach Nettie and her boot kicking butt in all the WODs, but this video really rams home the aspect that no matter what the situation is you can … Continue reading

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Monday Essentials 120130

Strength/Skill med ball with partner 2 Sets x 10 ea – chest pass – over head slam pass – side tosses L/R -granny tosses (but w some power) -sit up toss – super man tosses WOD with partner complete all … Continue reading

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Great Job Bobby and Christina

Big congrats and great job goes out to Bobby and Christina, who competed this weekend in the Winter WODfest at CrossFit Eminence.  Christina once again did an amazing job by placing 3rd in the Women’s Rx’d division.  Bobby put on … Continue reading

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Monday 120130

Strength/Skill: 5 Sets: (1 Set every 90 Seconds) Snatch Deadlift Hang Power Snatch Snatch Balance Overhead Squat Full Snatch Chip’s B-Day WOD: 6 Rds For Time: 200 Meter Run 6 Heavy TnG Power Snatch 29 Double Unders 6 Burpee Rest 1 Minute … Continue reading

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Winter WODfest Details

 Christina and Bobby will be competing tomorrow at the Winter WODfest at CrossFit Eminence. We would love to have the whole Surge family down there cheering them on and watching them kick some butt! Here are the details of the … Continue reading

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Saturday 120129

Strength/Skill:   WOD: AMRAP in 10 Minutes: 10 Push Jerk 135/95 20 Pull Ups 30 Double Unders Additional: Mobility

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Friday 120127

Strength/Skill:  4 Sets: Russian Step Up x 8 ea Weighted Pull Up x 4-6 WOD: Benchmark Friday!!! Additional:   Mobility

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Friday Essentials 120127

skills ropes 1min singles 1min side to side 1 min front back 1 min backwards 2 min DU work im 5 min do one jump rope then stop do 2 JR the stop, then do three… and so on how … Continue reading

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