Saturday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

TABATA (8 ROUNDS, :20 ON/ :10 OFF)*

MVMT 1 – Single-Unders

MVMT 2 – Kip Swings

MVMT 3 – Burpees

MVMT 4 – DB Deadlifts

*By the end of all 8 rounds, each movement should have been completed twice

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

7-10 Strict Chin-Up

25 Banded Row

1:00 Double Under Practice

-Rest As Needed b/t Sets-

(No Measure)

Workout

“PUMPKIN SPICE LATTE” (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

3 DB Burpees (50/35)|(35/20)

7 Pull-ups

21 Double Unders

(Score is Rounds + Reps)

Saturday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

TABATA (8 ROUNDS, :20 ON/ :10 OFF)*

MVMT 1 – Single-Unders

MVMT 2 – Kip Swings

MVMT 3 – Burpees

MVMT 4 – DB Deadlifts

*By the end of all 8 rounds, each movement should have been completed twice

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

7-10 Strict Chin-Up

25 Banded Row

1:00 Double Under Practice

-Rest As Needed b/t Sets-

(No Measure)

Workout

“PUMPKIN SPICE LATTE” (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

3 DB Burpees (50/35)|(35/20)

7 Pull-ups

21 Double Unders

(Score is Rounds + Reps)

Saturday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

“PAZ”

ON 6:00 RUNNING CLOCK…

Complete 1000m Run*

Into…

AMRAP x 22 MINUTES

23 Air Squats

7 Burpees

14 Push-Ups

Into…

ON 6:00 RUNNING CLOCK…

Complete 1000m Run

*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.

**Wear a 20# Vest

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

15/12 Cal Row

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC OH Lunge

Into…

2 ROUNDS

15/12 Cal Row

10 Barbell Hang High Pulls

10 Hang Muscle Snatches

:30 OH Barbell Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

1 Hang Power Snatch (95/65)|(65/45)

2 OH Reverse Lunge

3 Cal Row

*Hang Power Snatch Reps Increase by 1, OH Reverse Lunge by 2, Cal Row by 3 each round. 1-2-3…2-4-6…3-6-9 and so on.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Roll Upper Back

3:00 Foam Roll Quads & IT Band

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – :45 EZ Pace Bike

MIN 2 – :45 HS Hold on Wall*

MIN 3- :45 Smooth Alt Pistols (For Quality)

*Take rests within the :45 as needed. Look for high-quality position in the HS Hold…once the form starts to breakdown, come off wall and kick back up when ready.

(No Measure)

Saturday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

25′ Alt. Knees to Chest

25′ Alt. Leg Swings

25′ Alt. Lunges

25′ Broad Jumps

Cardio Choice Until End…

(No Measure)

Saturday Squats

Metcon (AMRAP – Rounds and Reps)

EMOM x 6 MINUTES

MIN 1 – :45 Slow DB Front Squat

MIN 2 – :45 Wall Sit

– Rest 1:00 –

AMRAP x 6 MINUTES

8 Single DB Double Squat Thruster*

16 Single DB Front Rack Alt Lunges

*1 Front Squat + 1 Full Thruster = 1 Rep

(Score is Rounds + Reps)

Saturday Squats

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 Quad Heel Taps

1:00 DB Goblet Squat

1:00 Elbow Plank

-Rest 1:00 b/t Sets-

(Score is Reps)

Friday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1 ROUND

200m Row

15 Air Squats

10 Strict Press

Into…

2 ROUNDS

200m Row

10 Front Squats

10 Push Press

Strength

Thruster (7-5-5-3-3)

7-5-5-3-3*

Thruster

*Start weight moderate and end moderate-heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-18-15-12-9-6*

Thrusters (115/75)|(75/55)

*Complete 15/12 Cal Row after each set.

-Hard Cap 16:00-

(Score is Time)