Monthly Archives: November 2016

Thursday, December 1, 2016

Essentials Strength/Skill: Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: WOD: In Teams of 3 Perform AMRAP in … Continue reading

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Wednesday, November 30, 2016

Essentials Strength/Skill: Warm Up: Side Plank Hold on Forearms x 30 Seconds Each Prone Isometric YTW Hold x 20 seconds ea. Seated Elbow on Knee External Rotation x 10 ea. Cossack Squat x 10 ea. Standing Broad Jump x 5 Strength: A) … Continue reading

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Tuesday, November 29, 2016

Essentials Strength/Skill: Warm Up: Reverse V-Up x 20 Wall Slides x 10 Lying Side Lateral Raise x 10 ea. Single Leg DB/KB RDL x 12-15 ea. Deep Air Squat to Box Jump x 5 Strength: Skill: WOD:  A) AMRAP in … Continue reading

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Monday, November 28, 2016

Essentials Strength/Skill: Warm Up: LAX Glute Roll x 30 Seconds PVC Pass Through x 10 Eagle Claw PVC Pass Through x 10 Seated Cuban Press x 10 Cossack Squat x 10 ea. Split Squat Switch x 5 ea. Strength: A1) 3 Sets: … Continue reading

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Saturday, November 26, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: In Teams of 3 Perform AMRAP in 15 Minutes: 100 Wall Ball 100 Toe to Bar/V-Ups 100 Power Clean *One partner may work at.  While athlete is working on given … Continue reading

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Friday, November 25, 2016

Schedule Reminder:  We will be operating under Holiday hours today.  There will be 2 class times available, 8:30 and 9:45.   Essentials Strength/Skill: Warm Up: Snatch Complex Strength: 4 Sets: Tempo 3 Position Snatch (High Hang + Hang above knee … Continue reading

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Wednesday, November 23, 2016

Essentials Strength/Skill: Warm Up: Side Plank Hold on Forearms x 30 Seconds Each Prone Isometric YTW Hold x 20 seconds ea. Seated Elbow on Knee External Rotation x 10 ea. Heels on Bench/Box Hip Bridge x 12-15 Cossack Squat x 10 ea. … Continue reading

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Tuesday, November 22, 2016

Essentials Strength/Skill: Warm Up: Reverse V-Up x 20 Lying Side Lateral Raise x 10 ea. Single Leg DB/KB RDL x 12 ea. Deep Air Squat to Box Jump x 5 Strength: Skill: WOD:  A) AMRAP in 5 Minutes: 100 Double … Continue reading

Posted in Daily Workouts | Comments Off on Tuesday, November 22, 2016

Essentials Strength/Skill: Warm Up: LAX Glute Roll x 30 Seconds PVC Pass Through x 10 Eagle Claw PVC Pass Through x 10 Seated Cuban Press x 10 Cossack Squat x 10 ea. Split Squat Switch x 5 ea. Strength: A1) 3 Sets: … Continue reading

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Friday, November 18, 2016

Crossfit Surge Family, This weekend, will be the 2016 MBS Crossfit Turkey Challenge that will be held at the Unser Karting Event Center and we have many of our AWESOME athletes competing!! Zach Sanner will be competing with Team Dirty … Continue reading

Posted in Daily Workouts | Comments Off on Friday, November 18, 2016