Oct 10 – RETEST WEEK DAY 3

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Shoulder Press (1×3)

Find new 3 rep max shoulder press.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

3 Power Snatch 155/105

6 Ring Dips

9 Box Jump Overs 24/20″

6 week challenge workout

Warm-up

Warm-up (No Measure)

50 single unders

40 lunge steps

30 air squats

20 jumping jacks

10 sit-ups

GL Weightlifting

GL: Shoulder Press (1×3)

Find 3 rep max shoulder press.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

10 alt DB snatch

10 push-ups

10 box jump overs/step-overs

Run 1 lap/Row 350m

Oct 9 – RETEST WEEK DAY 2

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Hang Snatch (1×2)

Find new 2 rep max hang snatch.

Metcon

Metcon (AMRAP – Reps)

AMRAP 6:

Climb the Ladder

3 Bar Facing Burpees

3 Shoulder to OH 115/75

6,6, 9,9, 12,12 ….

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

:45 sec plank

8 push-ups

8 tuck jumps

250m row

GL Weightlifting

GL: Bench Press (1×2)

Find 2 rep max bench press.

GL Metcon

GL: Metcon (AMRAP – Reps)

AMRAP 10:

Climb the Ladder

3 Bar/DB Facing Burpees

3 Shoulder to OH (DB or Barbell)

6,6, 9,9, 12,12 ….

Member of the Month, October 2018

October, 2018 Member of the Month: James Van Wie

Tell us a little about yourself…

Grew up in Naperville now from Aurora. I have two kids Brooke who is 6 and Dean who is 2.5 years old. Married to my wife Andrea for 8 years

How did you get started in CrossFit?

I was always interested in trying crossfit, but never had the guts to pull the trigger. So my wife called Craig after hearing about Resurgence from our babysitter who is also a member. Maybe she thought I was getting too fat.

What are your favorite movements to do during a wod?

Favorite movement? Anything not squat related, this month is going to HURT

When you’re not in the gym busting your butt, what is your favorite things to do?

When I’m not at the gym I really enjoy being with my family.

 

Oct 5

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Shoulder Press (2×10)

Shoulder Press (3 reps every 2:00 min for 12 mins AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

3 Squat Snatch 185/135lbs

200m Run
**Squat snatch should be about 80% of athlete’s 1RM. Scale accordingly.**

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Shoulder Press (2×10)

GL: Shoulder Press (3 reps every 2:00 min for 12 mins AHAP)

GL Metcon

GL: Metcon (Time)

5 Rounds

10 Toes to Bar/K2E/Knee Raises

Run 200m

Oct 4

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Power Snatch (4×3 @ 40-60% 1RM)

Pause Power Position Snatch Warm Up:

-pause at hip pockets, in power position

-drop and reset each rep

Hang Snatch (1 Rep @ 90%+)

Every 2 mins for 12 mins perform 1 rep @ 90%+

Metcon

Metcon (3 Rounds for reps)

AMRAP 5 Minutes x 3

Rest 2:00 between AMRAPs

1 Round of “DT”

1 Round of “Cindy”
1 Round of “DT” =

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

1 Round of “Cindy” =

5 Pull ups

10 Push ups

15 Air Squats

6 week challenge workout

GL Weightlifting

GL: Hang Power Clean (5×5)

GL Metcon

GL: Metcon (3 Rounds for reps)

AMRAP 5 x 3

Rest 2:00 between AMRAPs

9 DB DL

6 DB Hang Power Cleans

3 DB Push Press

3 Pull ups/Ring Rows

6 Push ups

9 Air squats