WODs | CrossFit Resurgence
  • WODS

    Workout of the Day

    Thor or Wod


    CrossFit Resurgence – CrossFit – Level One

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    Weightlifting

    Deadlift ( 11 x 1 )

    11 x 1 Deficit Deadlift 6 of 12 (11 sets of 1 rep, same weight for each set, at 65-75% of max deadlift)

    Super Set: 11 x 2 weighted strict pull-up (or progression)

    Clear the Scuppers (Time)

    Rope climb (Health: 6 lay downs / Athletic: 2* / Performance: 3)

    Then 4 rounds

    Kipping Ring-dip (Health: 10 ring push-ups / Athletic: 7/ Performance: 10)

    50ft front rack dumbbell lunge -one in each hand- (Performance: 45lb / Athletic: 30lb* / Health: 15lb

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    Wittman


    CrossFit Resurgence – CrossFit – Level One

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    Wittman (Time)

    For time – 7 rounds

    15 kettlebell swing (Health: 26lbs / Athletic: 35lb* / Performance: 53lb)

    15 power cleans (Health: 45lb / Athletic: 65lb* / Performance: 95lbs)

    15 box jump (Health: 12” / Athletic*: 20” / Performance: 24”)

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    Soft Tide


    CrossFit Resurgence – CrossFit – Level One

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    Weightlifting

    Back Squat (5X5)

    5-5-5-5-5 Back Squat OR Box Squat (5 sets of 5 reps, increase weight with each set to max).

    Super Set: 5-5-5-5-5 strict weighted ring dip or progression

    Soft Tide (Time)

    For time

    40 lateral burpees over bar (or rower)

    Row (Health: 600m / Athletic*: 700m / Performance: 800m)

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    Sunspots


    CrossFit Resurgence – CrossFit – Level One

    Weightlifting

    Deadlift (9X1)

    9 x 1 Deficit Deadlift 5 of 12 (9 sets of 1 rep, same weight for each set, at 65-75% of max deadlift)

    Super Set: 9 x 2 weighted strict pull-up (or progression)

    Sunspots (Time)

    5 rounds

    9 Deadlifts (Health: 55lb, Athletic: 85lb, Performance: 135lbs)

    6 Hang Power Snatches (Health: hang power clean, Athletic/Performance: same)

    3 Overhead Squats (Health: 6 front squats, Athletic/Performance: same)

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    Trainer’s Choice


    CrossFit Resurgence – CrossFit – Level One

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    Trainer’s Choice


    CrossFit Resurgence – CrossFit – Level One

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