AUG 20 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Power Clean (5 Rounds for Max Reps)

5 Rounds

:60 on

2:00 off

Singles @ 75-80%

Metcon

Metcon (Time)

For Time

40 S-Arm DB OH Squats 50/35lbs

Run 400m

20 GHD or 40 Sit Ups

Run 400m

40 S-Arm DB OH Squats

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

25 Jumping Jacks

25 High Knees

25 Mt. Climbers

25’ Shuttle Run

GL Weightlifting

GL: Back Rack Lunge (EMOM 14)

EMOM 14

Even: Reverse Lunges

Odd: Weighted Walls Sits

GL Metcon

GL: Metcon (Time)

4 Rounds

14 Double KB Deadlift

21 Toes to Bar
/Knee Raises

50′ Bear Crawl

AUG 19 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Back Squat (5×5 @ 90% 5RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8 Thrusters 95/65lbs

9 Toes to Bar

10 Box Jumps 24/20″

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup! Choose one of the following:

1 Mile Run

100/80 Burpees

2000/1500m Row

**10 min time cap**

GL Weightlifting

GL: Deadlift (EMOM 14)

14 Min EMOM

Even: Romanin Deadlift (Empty bar

Odd: Weighted Glute Bridges

(Use db or Mb)

GL Metcon

GL: Metcon (Time)

2 Rounds With a Partner

100 Wallballs


Run 600m (Holding MB, Together)


:60 Hanging Knee Raise Hold (Each)

Member of the Month, August 2019

August, 2019 Member of the Month: Veronica Tellez

Tell us a little about yourself…

I’m just a regular woman working hard to provide for my family, I work for BP as a treasury analyst, I’m a mother of 3 and grandma of 2. I’m actually the youngest of 12 and have older nieces and nephews.

How did you get started in CrossFit?

I came across CF through a facebook ad, I had no clue what CF was … I saw the 6 week challenge and I was ready to make a change, made the appointment and met with Craig gave it a try and loved it.

What are your favorite movements to do during a wod?

I may be crazy for this but I like burpees, I don’t mind them I also like back squats because who else doesn’t want a nice booty … still working on that. I also like the rope, one thing that I got right away not sure how.

What do you love best about CrossFit?

What I love about CF the most is the community, loved the support I got from the existing members when I first started and the friends I got to make … thanks to CF I have made great friendships and looking and feeling better is the cherry on top.

When you’re not in the gym busting your butt, what is your favorite things to do?

When I’m not at the gym and not stuck @ work, you can catch me in a concert or music festivals … I love music, music is therapy to my soul, it either intensifies my feelings or changes my mood.

Tell us something that most people don’t know about yourself?

People might not know this but I have a photographic memory, I know my Drivers License #, banks routing # and all of my kids socials by heart, I can memorize anything with numbers with just one glance … oh and I was photographed by the Chicago Tribune when I was 12 playing pool!

AUG 16 – CYCLE 3 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Deadlift (Building (record heaviest set))

Deadlift

8 Reps @155/105lbs

7 Reps @245/145lbs

6 Reps @275/185lbs

5 Reps @315/205lbs

4 Reps @335/225lbs

Metcon

MISFIT WOD – AUG 16 (Time)

For Time

100m Farmers Carry 50/35s

30 Calorie Row

100m Farmers Carry

30 Burpees to 6″ Target

100m Farmers Carry

*12 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

Metcon (No Measure)

BODYBUILDING EMOM 12

Min 1: Weighted wall sit

Min 2: Jumping lunges

Min 3: Banded good mornings

GL Metcon

GL: Metcon (Time)

3 Rounds

20 DB Snatches

20 Jumping Lunges

50′ Bear Crawl

AUG 15 – CYCLE 3 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Split Jerk (1×1)

Find 1 RM split jerk.

Metcon

MISFIT WOD – AUG 15 (Time)

3 Rounds

90 Double Unders

30 DB Snatch 50/35lbs

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds

300m Row

25′ Walking lunges (F)

25′ Walking lunges (B)

25′ Burpee Broad Jump

GL Weightlifting

GL: Back Squat (4×8)

Superset banded squats (band around knees) 4×20

GL Metcon

GL: Metcon (Time)

3 Rounds

400m Run

25 Air Squats

20 Push Ups

15 Pull Ups