• WODS

    Workout of the Day

    Rope A Dope


    CrossFit Resurgence – CrossFit – Level One

    Weightlifting

    Snatch

    Ring Dips (7X3)

    Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

    Rope a Dope (AMRAP – Rounds and Reps)

    8 minute AMRAP

    24 double unders

    16 lunge steps (walking or in place)

    5 left /5 right – single arm dumbbell hang power snatch (Health: 15lb / Athletic*: 30lb / Performance: 45lb)

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    Trainer’s Choice


    CrossFit Resurgence – CrossFit – Level One

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    Trainers Choice

    CrossFit Resurgence – CrossFit – Level One

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    Dark Weather


    CrossFit Resurgence – CrossFit – Level One

    Weightlifting

    Snatch (5X3)

    5 x 3 Snatch – 1 of 14 (5 sets of 3 reps, same weight across, approximately 65 – 75%).

    Ring Dips (5X5)

    Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).

    Dark Weather (Time)

    For time – 4 rounds

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

    7 Overhead Squat (same)

    14 Box jump (Performance: 24” / Athletic*: 20” / Health: 1

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    Wod (DT) or Thor


    CrossFit Resurgence – CrossFit – Level One

    Weightlifting

    Clean and Jerk (10 minutes)

    Spend 10 minutes working up to a challenging clean and jerk (80-90%), or perform 3 reps on the minute for 6 min.

    DT (Time)

    5 Rounds for time:

    12 Deadlifts, 155# / 105#

    9 Hang Power Cleans, 155# / 105#

    6 Push Jerks, 155# / 105#
    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
    To learn more about DT click here

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    Whispering Viking


    CrossFit Resurgence – CrossFit – Level One

    Weightlifting

    Front Squat

    Pull-ups (6X4)

    Super Set: 6 x 4 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).

    Whispering Viking (AMRAP – Rounds and Reps)

    7 minutes

    14 American Kettlebell swing (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)

    7 shoulder press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

    40′ single arm farmer carry (aka “suitcase carry”) – with same kettlebell (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)

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