Sunday

CrossFit Resurgence – NCBURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Jump Rope

1:00 Hollow Hold

STATION 2

1:00 Box Step Ups

1:00 Push-up Plank

STATION 3

1:00 Max Cal Bike

1:00 Bent Over Row

STATION 4

1:00 Max Cal Row

1:00 DB Strict Press

Saturday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Row or Cardio Choice

MIN 2 – :45 Scap Push-Up

MIN 3 – :45 Row or Cardio Choice

MIN 4 – :45 Single DB Bent Over Row

MIN 5 – :45 Row or Cardio Choice

MIN 6 – :45 Single DB Swing

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

10 Wide Grip Inverted Rows

10 Deficit Push-ups

30 Alt. V-ups

-Rest 1:30 b/t Sets-

(No Measure)

Strength – HOME

Metcon (No Measure)

3 SETS FOR QUALITY

10 DB Supinated Bent Over Rows

10 Deficit Push-ups

30 Alt. V-ups

-Rest 1:30 b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

25-20-15

Pull-ups

15-20-25

Cal Row

20-20-20

Kettlebell Swing (53/35)|(35/26)

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

25-20-15

DB Bent Over Rows

15-20-25

Weighted Sit-ups

20-20-20

DBL DB Swing

(Score is Time)

Saturday

CrossFit Resurgence – NCHIIT

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Warm-up

Warm-up (No Measure)

1 ROUND

200m Jog

25ft. Single Arm KB Front Rack Carry (Right)

25ft. Inch Worm w/Frog Jump

25ft. Single Arm KB Front Rack Carry (Left)

200m Jog

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Ski Erg, Row, Shuttle Runs, or Bike (Athlete’s Choice)

MIN 2 – :45 DBL KB Front Rack Hold

MIN 3 – :45 Max Up-Downs

(Score is Total Number of Up-Downs)

Workout – HOME

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Cardio (Athlete’s Choice)

MIN 2 – :45 Backpack Front Rack Hold

MIN 3 – :45 MAX Up-Downs

(Score is Total Number of Up-Downs)

Saturday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Air Squats

7 DB Upright Rows

5 Push-ups

(No Measure)

Saturday Squats

Metcon (Weight)

EVERY 3:00 FOR 15 MINUTES

10 DB Front Squats

10 DB Front Rack Reverse Lunges

10 DB Front Squats

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max DB Thrusters

-1:00 Rest-

EMOM x 8 MINUTES

MIN 1 – :50 Squat Rotations*

MIN 2 – :50 Plank Rotations**

-1:00 Rest-

AMRAP x 3 MINUTES

Max DB Thrusters

*From the tall kneeling position, step one leg at a time into bottom of your squat then rotate back down to kneeling position. Repeat cycle.

**From push-up plank, rotate down to elbow plank. Repeat cycle.

(Score is 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 (No Measure)

EMOM x 30 MINUTES

MIN 1 – :50 Goat Work*

MIN 2 – :50 Goat Work

MIN 3 – :50 Run, Bike or Row

*For the Goat Work, pick a movements that is challenging for you and practice.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

200m Run

AMRAP x 1 MINUTE: 3 Strict Pull-up/ 5 Ring Rows + 5 Push-ups + 10 Air Squats

Have everyone grab water and get them by a Bench Press station to review the POP and spotting responsibilities. After that get them lifting!

Strength

Bench Press (1×5)

ON A 15:00 RUNNING CLOCK…

Build to Heavy Set of 5 Bench Press

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – :50 Bike or Row

MIN 2 – 15 Slam Balls then Plank Hold Remainder of Minute

MIN 3 – 10 Ring Rows then Hollow Hold Remainder of Minute

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength