• WODS

    Workout of the Day

    Helen of Troy


    CrossFit Resurgence – CrossFit – Level One

    Helen of Troy (Time)

    3 Rounds

    12 ‘Heavy’ Thrusters (Health: 55lbs, Athletic*: 75lbs, Performance: 115lbs)

    21 Kettlebell Swings (Health: 26lbs, Athletic*: 35lbs, Performance: 53lbs)

    400m Run OR 2 rounds of 40 single unders OR 4 reps of 20′ (6m) out & back shuttle

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    Thor or Wod


    CrossFit Resurgence – CrossFit – Level One

    Weightlifting

    Power Clean (6 sets)

    3×4 and 3×3 power clean or pause power clean 6 of 12 (6 total sets, 75-85%, same weight with each set)

    Bench Press (heavy)

    half kneeling single arm DB press (6 sets)

    can switch knees or keep same knee down. keep it in the scapular plane, dont let elbow flair out. if you have to bend or lean, to get momentum then weights too heavy.
    Super Set: 3×6 and 3×5 half kneeing single arm dumbbell press

    5 4 3 Row Intervals (Time)

    500m row

    rest 2min

    400m row

    rest 2min

    300m row

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    Shoud’ve been a a cowboy


    CrossFit Resurgence – CrossFit – Level One

    Weightlifting

    Push Jerk (8 minutes)

    Spend 8 minutes working up to a heavy jerk (80-90%) out of the rack, or perform 4 reps on the minute for 5 min (at 50-60%)

    Should’ve Been a Cowboy (Time)

    3 rounds

    16 pistols (alternate legs as desired)

    16 toes-to-bar (Health: 32 sit ups)

    16 bumper plate burpees (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

    800m run* (Health: 400m run)

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    High Ground Clearance


    CrossFit Resurgence – CrossFit – Level One

    Weightlifting

    Front Squat (5X3)

    3-3-3-3-3 front squat (5 sets of 3 reps, increase weight with each set to max)

    High Ground Clearance (Time)

    For time

    15 strict/shoulder presses (Health: 35lbs, Athletic*: 65lbs, Performance: 115lbs)

    30 burpees facing the bar (Health: 15 burpees)

    15 push presses (same weight)

    20 burpees facing the bar (Health: 10 burpees)

    15 push jerks or split jerks (same weight)

    10 burpees facing the bar (Health: 5 burpees)

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    saw red

    CrossFit Resurgence – CrossFit – Level One

    Weightlifting

    Power Clean

    half kneeling single arm DB press

    can switch knees or keep same knee down. keep it in the scapular plane, dont let elbow flair out. if you have to bend or lean, to get momentum then weights too heavy.

    Saw Red (AMRAP – Rounds and Reps)

    7 min AMReps

    2, 4, 6, 8….

    Chest-to-bar pull-up

    hang power cleans (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

    Thruster (same)

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    Trainer’s Choice


    CrossFit Resurgence – CrossFit – Level One

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