Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Jumping Jacks

8 Jumping Squats

6 Push-Up to Down Dog

Into…

2 SETS

5 BB Deadlift

10 Elbow Punches

5 Front Squat

5 OH Press

Strength

Metcon (Weight)

E2MOM x 14 MINUTES*

1 or 2 Power Clean & Jerks

*Start light and build to workout weight.

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Optional Cool Down

Warm-up (No Measure)

FOR QUALITY

5:00 Foam Roll Upper Back

2:00 Child’s Pose

(No Measure)

Tuesday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1 ROUND

10 Slam Ball Deadlifts

10 Slam Ball Strict Press

10 Slow Deadbugs

Into…

1 ROUND

10 Slam Balls

10 Tuck-Ups

10 Supermans

Into…

1 ROUND

10 Slam Balls

10 V-ups

10 Kip Swings

Strength

Push Press (3×5)

ON A 12:00 RUNNING CLOCK…

3×5

Push Press*

*Heavy for all Sets.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

18 Slam Balls (20/10)

12 Toes to Bar

6 Shoulder to OH (135/95)|(95/65)

(Score is Rounds + Reps)

Tuesday

CrossFit Resurgence, Resurgence Strength North – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 Up-Downs + Max Single DB Strict Press

(No Measure)

Push x Pull Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

10/10 Half Kneeling Arnold Press

10 DB Bent Over Row

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

20 Single DB Floor Press

16 Weighted Sit-ups

10 Up-Down over DB

-Rest 1:00-

AMRAP x 7 MINUTES

20 Single DB Floor Press

16 Weighted Sit-ups

10 Up-Down over DB

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Tuesday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

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A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Jumping Jacks

8 Jumping Squats

6 Push-Up to Down Dog

Into…

2 SETS

5 BB Deadlift

10 Elbow Punches

5 Front Squat

5 OH Press

Strength

Metcon (Weight)

E2MOM x 14 MINUTES*

1 or 2 Power Clean & Jerks

*Start light and build to workout weight.

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Optional Cool Down

Warm-up (No Measure)

FOR QUALITY

5:00 Foam Roll Upper Back

2:00 Child’s Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS FOR QUALITY

3-7 Unbroken Ring Muscle-Ups*

20 Alt. Pistols

*Goal is a manageable set of unbroken MU. No failed reps. Find a number that challenges you but confident that you can complete with crisp mechanics.

(No Measure)

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Warm-up (No Measure)

4 SETS

6 Up-Downs

6 Single DB Front Squat

6 Ring Rows*

*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups

Strength

Back Squat (1×2 / 1×2 / 1×2)

BACK SQUAT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25 DB Front Squats (50/35)|(35/20)

15 Chest to Bar Pull-Ups

10 DB Up-Down

(Score is Time)