Monthly Archives: February 2017

Tuesday, February 28, 2017

Essentials Strength/Skill: Warm Up: 4 Point Shoulder LAX Ball Roll Out x 10 ea. Reverse V-Up x 20 For Quality 10 Single Arm High Pulls 10 Single Arm Sumo Deadlift High Pull 10 Single Arm DB Shoulder Press 10 Single … Continue reading

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Monday, February 27, 2017

Reminder:  If you are signed up for the Open, please remember to submit your score before 5 pm.  Essentials Strength/Skill: Warm Up: 5 Spot Lower Body LAX Ball Roll Out x 10 each Plank Lateral Leg Slide x 20 ea. … Continue reading

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Friday, February 24, 2017

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: Workout 17.1 For time: (20 Minute Cap) 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell … Continue reading

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Wednesday, February 22, 2017

Don’t forget that the open starts THIS week! Get yourself registered and on team CrossFit Surge. Click HERE to do so!  We will be doing Friday night lights again! It is such a fun time to WOD together, cheer each other … Continue reading

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Tuesday, February 21, 2017

Essentials Strength/Skill: Warm Up: 4 Point Shoulder LAX Ball Roll Out x 10 ea. Reverse V-Up x 20 For Quality 10 Single Arm High Pulls 10 Single Arm Sumo Deadlift High Pull 10 Single Arm DB Shoulder Press 10 Single … Continue reading

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Monday, February 20, 2017

Don’t forget that the open starts THIS week! Get yourself registered and on team CrossFit Surge. Click HERE to do so!  We will be doing Friday night lights again! It is such a fun time to WOD together, cheer each other … Continue reading

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Friday, February 17, 2017

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: With a Partner Perform: A) AMRAP in 2 Minutes: 10 yard Partner Carry/Odd Object Carry (Stone, Medball, Kettlebell, Dumbell, Sandbag ect…) *Carry Partner however you wish, must complete full 10 … Continue reading

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Thursday, February 16, 2017

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:   For Time: 800m Row 60 … Continue reading

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Wednesday, February 15, 2017

Essentials Strength/Skill: Warm Up: High Hang Snatch Pull x 3 High Hang Snatch High Pull x 3 High Hang Muscle Snatch x 3 High Hang Power Snatch x 3 Overhead Squat x 3 3 Pos. Pause Snatch x 3 (Knee, … Continue reading

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Tuesday, February 14, 2017

Essentials Strength/Skill: Warm Up: 4 Point Shoulder LAX Ball Roll Out x 10 ea. Reverse V-Up x 20 2 Rds Each Arm For Quality 5 Single Arm High Pulls 5 Single Arm Sumo Deadlift High Pull 5 Single Arm DB … Continue reading

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