Thursday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

4 ROUNDS (8:00 CAP)

10 Wall Ball Lunges

10 Wall Ball Squats

10 Wall Ball Push Press

:45 Quad Heel Taps

Strength

Push Press (6-6-6)

6-6-6*

Push Press

*Build to a Heavy weight.

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 8 Push Press (Athlete Choice)*

MIN 2 – 20 Wall Balls (20/14)|(14/10)

MIN 3 – 25 Sit-Ups

MIN 4 – :45 Max Wall Ball Taps

(Score is Weight)

*Keep weight Moderate-Heavy.

KG WB: (9/6)|(6/5)

Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Warm-up (No Measure)

4 ROUNDS (8:00 CAP)

10 Wall Ball Lunges

10 Wall Ball Squats

10 Wall Ball Push Press

:45 Quad Heel Taps

Strength

Push Press (6-6-6)

6-6-6*

Push Press

*Build to a Heavy weight.

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 8 Push Press (Athlete Choice)*

MIN 2 – 20 Wall Balls (20/14)|(14/10)

MIN 3 – 25 Sit-Ups

MIN 4 – :45 Max Wall Ball Taps

(Score is Weight)

*Keep weight Moderate-Heavy.

KG WB: (9/6)|(6/5)

Thursday

CrossFit Resurgence, Resurgence Strength North – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 2 MINUTES

:30 Jumping Jacks

:30 Alt. Samson Stretches

EMOM x 2 MINUTES

:30 Burpees

:30 Reverse Lunges

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS FOR QUALITY

10/10 Bulgarian Split Squats

20 Alt. Russian DB Swings*

-Time Cap 12:00-

*Switch hands at eye-level

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Single DB G2OH

10 DB Goblet Squats

10 Alt DB Muscle Cleans

10 DB Goblet Squats

10 Alt DB Snatches

10 DB Goblet Squats

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Wednesday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

1:00 Bike @ Easy Moderate Pace

10 Alternating Cossack Squats

8 Clean Grip Deadlifts

6 Broad Jumps

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 1 Power Clean + 2 Hang Power Clean + 1 Front Squat*

MIN 2 – :45 Cal Bike (Mod)

*Build up to and past workout weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

100/80 Cal Bike

50 Burpees

25 Power Cleans (135/95)|(95/65)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)