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Tuesday, December 1, 2015

30
Nov

Tuesday, December 1, 2015

Just want to say thank you really quick to all the Surge Family.  As owners and coaches we try to make Surge feel like a second home, and provided everyone with the best coaching around.  But what truly makes CrossFit Surge what it is-is everyone that comes in the doors everyday.  First, without the dedication day in and day out from everyone to keep coming back the results that have happened wouldn’t have.  Along with that and without a doubt most importantly if you all weren’t some of the most amazing, caring and flat out awesome people we’ve ever met  Surge wouldn’t be what it is.  I say these things because every now and then we have visitors that are in town for a given reason stop by and drop into the gym for a WOD.  This last Saturday Mark gave us a visit.  After the class he bought a shirt, we talked and he nothing but great things to say.  He’s been in the military for a number of years and has traveled all over the world and has seen a lot of CrossFit Boxes.  After leaving he went onto our Facebook page gave us a rating and left us a comment which read:

“Love this place. Very positive vibe and great community feel. Top 2 of the 25 Crossfit affiliates I have visited!”

Thank you Mark, but most importantly thank you Surge Family for making this place the best around.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5 ea.
  • Prone Kick Backs x 10 ea.
  • Wall Squat x 5
  • Bar Taps x 8

Strength:

A) 4 Sets: (EMOM)

  • Power Clean + 3 Thruster @65% of 1 RM Clean and Jerk

B) 3 Sets: (Perform After WOD)

  • Wt. Isometric Hip Ext. Hold x 30 Seconds
  • GHD Hollow Hold x 30 Seconds

Skill:

WOD:
For Time:

  • 25 Burpee

Then Perform 3 Rds:

  • 15 Push Ups
  • 15 Hang Power Clean

Then Perform:

  • 25 Burpee
Additional:
  • CrossOver Symmetry Plyometric Protocol

Performance

Strength/Skill:
Warm Up:2 Sets: 

  • PVC Pass Through x 5 ea.
  • Prone Kick Backs x 10 ea.
  • Wall Squat x 5
  • Bar Taps x 8
  • Hollow/Arch Swing on Rings x 5

Strength:

A) 4 Sets: (EMOM)

  • Power Clean + 3 Thruster @65% of 1 RM Clean and Jerk

B) 3 Sets: (Perform After WOD)

  • Wt. Isometric Hip Ext. Hold x 30 Seconds
  • GHD Hollow Hold x 30 Seconds

Skill:

Joanne’s B-Day WOD:
For Time:

  • 25 Burpee

Then Perform 3 Rds:

  • 15 Push Ups
  • 15 Hang Power Clean

Then Perform:

  • 25 Burpee
Additional:
  • CrossOver Symmetry Plyometric Protocol

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5 ea.
  • Prone Kick Backs x 10 ea.
  • Wall Squat x 5
  • Bar Taps x 8
  • Hollow/Arch Swing on Rings x 5

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

  • Muscle Snatch x 2 @55% of 1 RM

*Goal to increase 10# each week if working weight is above 135# and increase 5# if working weight is below 135#.

B) 4 Sets: (EMOM)

  • Power Clean + 3 Thruster @65%

*Goal to increase at least 10# each week if working weight is above 240# and increase at least 5# if working weight is below 240#.

C) 3 Sets: (Perform After WOD)

  • Wt. Isometric Hip Ext. Hold x 30 Seconds
  • GHD Hollow Hold x 30 Seconds

Skill:

WOD:
For Time:

  • 25 Burpee

Then Perform 3 Rds:

  • 25/20 Push Ups
  • 15 Hang Power Clean 155/105

Then Perform:

  • 25 Burpee
Additional:
  • Mobility

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