Call Us: (720) 335-5591

Saturday, May 21, 2016

20
May

Saturday, May 21, 2016

Reminder:  Surge will be open for the 8:30, the 9:45 is cancelled do to the Spring Fling Competition at West Metro CrossFit.  Therefore after class make your way on down and help support all the Surge Family that is competing.  West Metro CrossFit is located at 9491 W 44th Ave, Ste 112 Wheat Ridge, CO.  

We have two teams competing.

Team Crossfit Surge – Courtney, Brandon, Glendon and LaLa 
Team RamRod – Trevor, Jenna, Zach, Brentnie

We both go at 9:18 for WOD #1, and 12:15 for WOD #2. Then WOD #3 depends on placing but will be between 2:25-3:31!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Complete For Time:

  • 300m Plate Pinch Farmers Carry 35/25
  • 100 Deadlift
  • 80 Box Jump
  • 60 Snatch
  • 40 Toe to Bar
  • 40 Pull Ups
  • 300m Plate Pinch Farmers Carry
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

Skill:

WOD:
In Teams of 3 Complete For Time:

  • 300m Plate Pinch Farmers Carry 35/25
  • 100 Deadlift 155/105
  • 80 Box Jump 24/20
  • 60 Snatch 65/45
  • 40 Toe to Bar (80 Knee Raises)
  • 20 Bar Muscle Ups (x2 Pull Ups)
  • 300m Plate Pinch Farmers Carry
Additional:
2 Sets:

  • GHD Sit Up x 10
  • Iso Back Ext. Hold x :30 Seconds

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Complete For Time:

  • 300m Plate Pinch Farmers Carry 35/25
  • 100 Deadlift 225/155
  • 80 Box Jump 30/24
  • 60 Snatch 115/75
  • 40 Toe to Bar
  • 20 Bar Muscle Ups (x2 Pull Ups)
  • 300m Plate Pinch Farmers Carry
Additional:
  • 2 Sets:
  • GHD Sit Up x 10
  • Iso Back Ext. Hold x :30 Seconds

Leave a Reply