Sunday

CrossFit Resurgence – In-Person WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

10 Walking Lunges

10 Slam Ball Deadlifts

8 V-Ups

8 Scap Pull-Ups

6 Kip Swings

6 Push-Ups to Pike

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

20 Slam Balls (30/20)|(20/10)

20 Slam Ball Walking Lunges*

-Rest 1:00-

AMRAP x 8 MINUTES

20 Slam Balls

20 Slam Ball Walking Lunges

20 Toes to Bar

-Rest 2:00-

AMRAP x 12 MINUTES

20 Slam Balls

20 Slam Ball Walking Lunges

20 Toes to Bar

20 Burpees

*Slam Ball May Be Held Any Way Above The Waist.

(Score is Rounds and Reps for Each)

Sunday

CrossFit Resurgence – NCGO

View Public Whiteboard

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

7 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

12 Push-Up

24 Glute Bridges

-Rest :30-

AMRAP x 3 MINUTES

12 Push-Up

24 Supermans

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 4 MINUTES

20 Double Unders

3 DB Devil’s Press

10 Plank Rotations

3 DB Devil’s Press

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Sunday

CrossFit Resurgence – NCX

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Bodyweight Reverse Lunges

:30 Row

10 Alt. Deadbugs

5 Med. Ball Push Press

Into …

1 ROUND

5/5 Med. Ball Reverse Lunges

9 Wall Balls

6 Cal Row

6 Empty Barbell Deadlifts

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 8 Front Rack Reverse Lunge (R)

MIN 2 – 8 Front Rack Reverse Lunge (L)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

18 Wall Balls (20/14)|(14/10)

15/12 Cal Row

12 Power Cleans (95/65)|(65/45)

(Score is Rounds + Reps)

Sunday

CrossFit Resurgence – In-Person WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Bodyweight Reverse Lunges

:30 Row

10 Alt. Deadbugs

5 Med. Ball Push Press

Into …

1 ROUND

5/5 Med. Ball Reverse Lunges

9 Wall Balls

6 Cal Row

6 Empty Barbell Deadlifts

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 8 Front Rack Reverse Lunge (R)

MIN 2 – 8 Front Rack Reverse Lunge (L)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

18 Wall Balls (20/14)|(14/10)

15/12 Cal Row

12 Power Cleans (95/65)|(65/45)

(Score is Rounds + Reps)