Sunday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Warm-up (No Measure)

As a team, 400m Jog (warm-up pace!)

Immediately into …

2 ROUNDS

30 Single-Unders*

50m High Knees

50m Butt Kickers

1:00 Row

10 Up-Downs**

*Progress to Double-Unders or practice for the 2nd round.

**Progress to Strict Burpees for the 2nd round.

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

400m Run

25/20 Cal Row

20 Burpees

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

10 Feet Elevated Ring Row

10 Alt. SA Elevated Push-Ups

1:00 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Sunday

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

8 Bent Over Rows

8 Sit-ups

8 DB Floor Press

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

3 SETS (:45 ON / :15 OFF)

Bird Dogs

-1:00 Rest-

3 SETS (:45 ON / :15 OFF)

Supermans

(Score is Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK

Max Single DB Burpees

-1:00 Rest-

AMRAP x 15 MINUTES

1:00 Cardio Choice

15 V-ups

15 Box or Chair Dips

30 DB Toe Taps

-1:00 Rest-

ON A 3:00 RUNNING CLOCK

Max Single DB Burpees

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Sunday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

As a team, 400m Jog (warm-up pace!)

Immediately into …

2 ROUNDS

30 Single-Unders*

50m High Knees

50m Butt Kickers

1:00 Row

10 Up-Downs**

*Progress to Double-Unders or practice for the 2nd round.

**Progress to Strict Burpees for the 2nd round.

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

400m Run

25/20 Cal Row

20 Burpees

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

10 Feet Elevated Ring Row

10 Alt. SA Elevated Push-Ups

1:00 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Saturday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5 DB Sumo Deadlifts

5/5 Moose Antlers

10 Alt. Step-Ups

5/5 Zottman Curls

Immediately into ..

2 ROUNDS

5 DB Suitcase Deadlifts

5 Push-Up to Pike Position

10 Alt. Lunges

5/5 Single Arm DB Push Press w/:02 pause overhead

Workout

Metcon (Time)

12 SETS

1 DB Devils Press (50/35)|(35/20)

2 DB Front Rack Lunges

3 DB Push Press

4 DB Suitcase Step-Ups (24/20)

-Rest :30 b/t Sets-

(Score is Total Time)

KG DB: (22.5/15)|(15/9)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

1 DB Devils Press (50/35)|(35/20)

2 DB Front Rack Lunges

3 DB Push Press

4 DB Suitcase Step-Ups (24/20)

*P1 completes a full round. P2 rests. Once P1 completes a full round P2 begins.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Post-Workout Strength

Metcon (Weight)

3 SETS FOR QUALITY*

12 Weighted Arm Haulers

12 Bent Over DB Reverse Flyes

12 DB Front Raises

12/12 KB Side Bends

-Rest As Needed b/t Sets-

*Keep weight Light.

(Score is Weight)