Monthly Archives: February 2014

Saturday 140301

Warm Up: Dynamic Warm Up Strength: 3 sets: DB Lunges x 20 Steps (AHAP) Hip Ext. x 12-15 WOD: With a partner perform AMRAP in 15 minutes: 10 Wall Ball 5 Burpee 10 Sit Ups *Partners will alternate complete rounds.

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Friday 140228

Movement Standards: Double Unders: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Power Snatch: … Continue reading

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Thursday 140227

Adam and his “LOVE LOTS” pants!!! Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: WOD: Every … Continue reading

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CrossFit Open Schedule

ARE WE EXCITED??? IF NOT YOU SHOULD BE!  THE FIRST WOD IS ANNOUNCED TOMORROW AT 6PM (MTN) Here are the details of how the Open will work at Surge: WOD’s are released from HQ on Thursday’s at 6pm (mtn) and we have … Continue reading

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Wednesday 140226

Essentials Strength/Skill: Warm up: 2 Sets: YTW x 10 ea. Triple Threat x 10 ea. Strength: 4 Sets: (Every 90 Seconds) Wt. Push Up x 5 @20X1 Strict Knee to Elbow x 8-10 Skill: Kyra’s B-Day WOD: 3 Rds For … Continue reading

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Tuesday 140225

Essentials Strength/Skill: Warm up: 3 Sets: Muscle Clean x 5 Wall Ball x 10 Lateral Line Jump x 20 Strength: 7 Sets: (EMOM) Hang Power Clean + Thruster Skill: Kelli’s B-Day WOD: A) For Time: 30 Burpee 30 Front Squat … Continue reading

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The CrossFit Games Open!!!

The 2014 CrossFit Games Competition Season officially begins this week.  For the next 5 weeks starting February 27th and ending March 31st, CrossFit HQ will be releasing workouts in which athletes from our region and across the World will compete in.  Last … Continue reading

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Monday 140224

Essentials Strength/Skill: Warm up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Duck Walk x 5 … Continue reading

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Saturday 140222

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 5 Sets: (EMOM) Russian KB Swings x 15 (Heavy) Skill: WOD: A) AMRAP in 5 Minutes 10 Deadlift 50 Jump Rope Singles Rest 3 Minutes B) AMRAP in 5 Minutes 4 Pull … Continue reading

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Friday 140221

Most weeks on Friday we perform some sort of Benchmark WOD, whether that one of the named “Girl” WODs or a “Hero” WOD.  In addition to those from time to time we perform our own in house named Benchmark WODs.  … Continue reading

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