CrossFit Resurgence, Resurgence Strength North – In-Person WOD

View Public Whiteboard


400m run

Then 3 rounds

10 hand release push ups

7 T2B or high knees

15 sit ups

10 air squats




Deadlift (Week 3 of 4)

Every 4min. x 4 Rounds:

Run 400m

*Deadlift percentages

Round 1.) 5 Reps at 50% of 1RM

Round 2.) 5 Reps at 75% of 1RM

Round 3.) 3 Reps at 85% of 1RM

Round 4.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
*Do not hit you true 1RM today. Building everyone back for a little before we do that with deadlifts. 95% is pretty close though, so be sure to keep solid form in your back throughout the entire lift.


Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

3min. of Barbell Bench Press

3min. of Strict Pull-Ups

3min. of Weighted DB Sit-Ups

3min. Rest

2min. of Barbell Bench Press

2min. of Strict Pull-Ups

2min. of Weighted DB Sit-Ups

2min. Rest

1min. of Barbell Bench Press

1min. of Strict Pull-Ups

1min. of Weighted DB Sit-Ups

Men’s Weight Bench: 135lbs.

Men’s Weight Sit-Up: 45lbs.

Women’s Weight Bench: 75lbs.

Women’s Weight Sit-Up: 25lbs.
Since the first piece today is only 16min, I made this one slightly longer. Also, since the first one is so cardio has all that cardio and the super high strength percentage… I thought a little “pump” session would be great. Enjoy!

I want all the sit-ups to look like this: