WODs | CrossFit Resurgence
  • WODS

    Workout of the Day

    Open WOD 16.3

    CrossFit Resurgence – CrossFit – Level One

    Warm-up

    Warm up: 2x

    tabata

    wall sit

    Squats

    Planks

    Push ups

    V hold

    V up sit ups

    Weightlifting

    Front Squat (7X1)

    7 x 1 Front Squat or front box squat 10 of 13 (7 sets of 1 rep at 90-100% of max front squat – 70-80% if you are box squatting, same weight with each set)

    Strict HSPU for Depth (7X3)

    Same Depth Across
    Super Set: 7 x 3 strict handstand push up for depth (or progression)

    CrossFit Games Open 16.3 (AMRAP – Reps)

    AMRAP 7 minutes

    10 power snatches

    3 bar muscle-ups

    Men use 75 lb.

    Women use 55 lb.

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    FIT- booty by Robby day 2


    CrossFit Resurgence – FIT

    Warm-up

    Warm up: 2x

    tabata

    wall sit

    Squats

    Planks

    Push ups

    V hold

    V up sit ups

    Booty by Robby day 2 (No Measure)

    5min

    P1 15 sb

    P2 push ups

    5min

    P1 15 tuck jumps

    P2 squat turns

    5min

    P1 15 side to side sb

    P2 seated in and outs

    5min

    P1 15 burpee

    P2 curl to press(25# plate)

    5min

    P1 15 tuck jump

    P2 squat to plate(feet start outside of plate squat jump and tape top of plate)

    5min

    P1 4x down and back turf run

    P2 Russian twist

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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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    Open WOD 17.3

    CrossFit Resurgence – CrossFit – Level One

    Announcements

    Happy Friday! Bring your Christmas cards in to hang on the wall….We want to see your family!!

    Weightlifting

    Front Squat (3X4)

    3×4 and 3×3 Front Squat or front box squat 9 of 13 (3 sets of 4 reps and then 3 sets of 3 reps at 80-90% of max front squat – 60-70% if you are box squatting, same weight with each set)

    Strict HSPU for Depth (6X5)

    Same Depth Across
    Super Set: 6 x 5 strict handstand push up for depth (or progression)

    CrossFit Games Open 17.3 (AMRAP – Reps)

    Prior to 8:00, complete:

    3 rounds of:

    6 chest-to-bar pull-ups

    6 squat snatches (95# / 65#)

    Then, 3 rounds of:

    7 chest-to-bar pull-ups

    5 squat snatches (135# / 95#)

    *Prior to 12:00, complete 3 rounds of:

    8 chest-to-bar pull-ups

    4 squat snatches (185# / 135#)

    *Prior to 16:00, complete 3 rounds of:

    9 chest-to-bar pull-ups

    3 squat snatches (225# / 155#)

    *Prior to 20:00, complete 3 rounds of:

    10 chest-to-bar pull-ups

    2 squat snatches (245# / 175#)

    Prior to 24:00, complete 3 rounds of:

    11 chest-to-bar pull-ups

    1 squat snatch (265# / 185#)

    *If all reps are completed, time cap extends by 4 minutes.

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    Spencer wod #1


    CrossFit Resurgence – FIT

    Warm-up

    3 rounds

    15 air squat 10 lunge step

    5 burpee

    Weightlifting

    Goblet Squat (3×5)

    Superset with KB single leg squat 3×5/side

    Metcon (Time)

    3 rounds

    5 sit ups

    5 burpees

    3 rounds

    10 sit ups

    10 burpees

    For time:

    50 goblet squats

    50 cal row

    [goal: 15:00]

    Finisher

    3 rounds

    max effort L-sit hold

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