Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Warm-up (No Measure)

2:00 Bike (Increase pace every :30 starting at 50% effort)

Into…

AMRAP x 6 MINUTES

10/10 Split Squat

8/8 Arnold Press

6 Slow Sit-Thrus

Into…

2:00 Bike (Increase pace every :30 starting at 75% effort)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40/30 Cal Bike

30 Sit-Ups

20 Walking Lunges

3/3 Turkish Get-Ups (Athlete Choice)*

*DB or KB option. 1 Rep = ground to standing position only.

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10 Slow Barbell Curls

10 Slow Bent Over Rows

10 Slow Reverse Curls

(No Measure)

Wednesday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

200m Jog

Into…

2 SETS

5 Inchworms w/ Push-Up

10 Slow Barbell Good Mornings

10 Slow RDLs

Into…

Shuttle Run in time remaining…

Strength

Deadlift (3×5)

ON A 15:00 RUNNING CLOCK…

3×5

Deadlift*

*Heavy for all Sets.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

600m Run

50 Deadlifts (155/105)|(115/75)

30 Bar Facing Up-Downs

600m Run

(Score is Time)

Wednesday

CrossFit Resurgence, Resurgence Strength North – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

30 Single Unders

20 Shoulder Taps

10 Tuck-ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 – :45 Pike Shoulder Taps

MIN 2 – :45 Tuck-Ups or V-Ups

(Score is Reps)

Full-Body Sweat Workout

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Alt Sit-Thrus

MIN 3 – :45 Double Unders

MIN 4 – :45 Box Dips

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 ON / :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Wednesday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

20 DB Push Press (50/35)|(35/20)

20 Burpees

20 Box Jump Overs (24/20)

-Rest 1:00-

AMRAP x 3 MINUTES

10 DB Push Press (50/35)|(35/20)

10 Burpees

10 Box Jump Overs (24/20)

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike (Increase pace every :30 starting at 50% effort)

Into…

AMRAP x 6 MINUTES

10/10 Split Squat

8/8 Arnold Press

6 Slow Sit-Thrus

Into…

2:00 Bike (Increase pace every :30 starting at 75% effort)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40/30 Cal Bike

30 Sit-Ups

20 Walking Lunges

3/3 Turkish Get-Ups (Athlete Choice)*

*DB or KB option. 1 Rep = ground to standing position only.

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10 Slow Barbell Curls

10 Slow Bent Over Rows

10 Slow Reverse Curls

(No Measure)

C. STRENGTH / GYMNASTICS

Shoulder Press (1×2 / 1×2 / 1×2+)

STRICT PRESS

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)

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 8 Bench Press (185/135)

MIN 2 – 14-18 Burpees

*Goal on the Burpees is to find a number that allows you to do a strong amount of work at a pace you can handle for :45-50 without it crushing you. For the Bench Press, these should be moderate-heavy no more than 2 sets to complete the 8 reps.

(Score is Weight)