Sunday

CrossFit Resurgence – NCBURN

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Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

Run 400m

Rest :30

Run 400m

STATION 2

AMRAP 2:00 Burpee Box Jump Over

1:00 Rest

AMRAP 2:00 Burpee Box Jump Over

STATION 3

1:00 Double Unders

AMRAP 3:00 DB Devil’s Press

1:00 Double Unders

Saturday

CrossFit Resurgence – NCHIIT

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Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

200m Jog

5/5 KB (or Backpack) Hip Pops

8 KB (or Backpack) Alt. Lunges (goblet hold)

16 Mountain Climbers

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

8/8 Single Arm Russian Kettlebell Swings

8 KB Alt. Step-ups (Goblet Hold)

8 Sit-ups

-REST 2:00-

AMRAP x 6 MINUTES

6/6 Single Arm Russian Kettlebell Swings

6 KB Alt. Step-ups (Goblet Hold)

6 Sit-ups

(Score is Rounds + Reps Each AMRAP)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

8/8 Single Arm Backpack Swings

8 Backpack Front Rack Alt. Lunges

8 Sit-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

6/6 Single Arm Backpack Swings

6 Backpack Front Rack Alt. Lunges

6 Sit-Ups

(Score is Rounds + Reps Each AMRAP)

Saturday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

3 SETS

:30 Lunge w/ Twist

:30 Kang Squats

(No Measure)

Saturday Squats

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

1:00 Wall Sit

10 Goblet Lunge Squats*

*1 Rep = Forward Lunge R + Forward Lunge L + Squat.

-Rest as Needed b/t Sets-

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

8 SETS, :20 ON / :10 OFF

Bottom to Bottom Air Squats*

-2:00 Rest-

AMRAP x 6 MINUTES

8 DB Filly Lunges*

16 Alt. Jumping Lunges

*Hold 1 DB Overhead and other in Front Rack, switch arm positions after 4 lunges.

-Rest 2:00-

8 SETS, :20 ON / :10 OFF

Bottom to Bottom Air Squats*

(Score is Lowest Rounds of Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Saturday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

1. FOR TIME

50 HSPU*

*Strict or Kipping, work on your weaker skill!

(Score is Time)

-Rest as Needed-

Metcon (AMRAP – Rounds and Reps)

2. AMRAP x 15 MINUTES

15 HSPU

15 Pull-Ups

15/12 Cal Bike

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP…IN TEAMS OF 2:

JUNKYARD DOG WARM-UP

5X EACH PARTNER

P1: Sit with legs straight in front of the body, arms out like a T

P2: Jump over 1 arm + legs + 1 arm x 5 reps

Then…

5X EACH PARTNER

P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body

P1 comes to the top of a Push-Up while P2 army crawls under their body

Switch after 5 reps

Workout

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME*

1000m Row

80 Wall Balls

60 Burpees

*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.

(Score is Time)

Finisher

Metcon (No Measure)

IN TEAM OF 2…

3 SETS FOR MAX REPS*

:45 Russian Twist

:15 Transition / Rest

:45 Plank Hold

:15 Transition / Rest

P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for time)

3 SETS FOR QUALITY

20 Back Rack Lunges (155/105)

20 Tall Box Jump (30/24)

20 Unbroken Toes to Bar*

-2:00 Rest b/t Sets-

*If athlete can not perform 20 unbroken TTB, choose the highest number able to perform unbroken.

(Score is Time for Each Set)

Saturday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 DB Curl to Arnold Press

MIN 2 – :45 Bike or Cardio Choice

MIN 3 – :45 Renegade Row

Strength

Push Press (3-3-3-3-3)

3-3-3-3-3

Push Press

-Rest as Needed b/t Sets-

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 SA DB Push Press (R)

MIN 2 – 10 SA DB Push Press (L)

MIN 3 – 15 Burpees

(Score is Weight)

Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

75/50 Cal Bike

60 Push Press (115/75)|(95/65)

400m Med Ball Run (20/14)|(14/10)

60 Push Press

75/50 Cal Bike

*Partner one works while Partner two rests. Partners run together while swapping the MB.

(Score is Time)

Workout – HOME

Metcon (Time)

3 ROUNDS FOR TIME

25/20 Cal Bike or 2:00 Cardio Choice

15 DB Push Press

200m Run

15 DB Push Press

25/20 Cal Bike or 2:00 Cardio Choice

(Score is Time)