Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Tuck Hold

20 Jumping Jacks

10 Up-Downs

5 Empty BB Z-Press

Into…

3 ROUNDS

10 Alt Elbow Punches

10 BB Strict Press

10 Tall Jumps

Workout

“THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

21 Box Step-Ups (24/20)

21 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 21 Sit-Ups

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

Optional Finisher

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – 10 DB Arnold Press (Athlete Choice)

Min 2 – 20 DB Hammer Curls

(No Measure)

Friday

CrossFit Resurgence, Resurgence Strength North – NCX

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS (8:00 CAP)

8 Air Squats

8/8 Single DB Strict Press

8 Step-Ups

1:00 Row (Moderate Pace)

-Into-

2 ROUNDS

8 Air Squats

8/8 Single DB Strict Press

8 Box Jumps

1:00 Row (Workout Pace)

Strength

Metcon (Weight)

7-7-5-5-3*

Thrusters

*Build to a moderate-heavy weight.

(Score is Weight)

Workout

“TIGER DREAMS” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 Box Jumps (24/20)

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

15/12 Cal Row

5 Thrusters

(Score is Rounds + Reps)

KB BB: (50/35)|(35/25)

Friday

CrossFit Resurgence, Resurgence Strength North – NCGO

View Public Whiteboard

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

10 Slow DB Hammer Curls

10 Slow DB Strict Press

1:00 Hollow Rocks

(Score is Load)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES*

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

*Restart each AMRAP from the beginning.

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

15 Single DB Front Raises

15 Single DB Bent Over Row

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Friday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning today. Push the pace in the 2021 Experience!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Tuck Hold

20 Jumping Jacks

10 Up-Downs

5 Empty BB Z-Press

Into…

3 ROUNDS

10 Alt Elbow Punches

10 BB Strict Press

10 Tall Jumps

Workout

“THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

21 Box Step-Ups (24/20)

21 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 21 Sit-Ups

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

Optional Finisher

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – 10 DB Arnold Press (Athlete Choice)

Min 2 – 20 DB Hammer Curls

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

8:00 Recovey Row

into…

EMOM x 12 MINUTES

MIN 1 – 12 Strict Ring Rows

MIN 2 – 12 Tempo Push-Ups (2121)

(No Measure)

Goal: Use the 8:00 row to flush the body…smooth and non-stop row w/ nasal breathing only. 2:00-2:30 per 500m. In the EMOM, dial in your basic strict gymnastics. Strict is strong.

Thursday

CrossFit Resurgence, Resurgence Strength North – NCX

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:45 Cal Bike

10 Up-Downs

:30 Tuck Hold

25’ Plate Gun Walk

Workout

“OH…2020” (Time)

FOR TIME

50-40-30-20-10*

Cal Bike

10-20-30-40-50

Burpees to a 6′ Target

20-20-20-20-20

Sit-Ups

*Alt. Calories: 40-30-25-15-8.

-Hard Cap 30:00-

(Score is Time)

Post-Workout Strength

Metcon (Weight)

3 SETS

14 Alt. DB Hammer Curls

7 Bottom Up Barbell Curls

7 Bottom Down Barbell Curls

7 Full Barbell Curls

-Rest 1:30 b/t Sets-

(Score is Weight)