WODs – CrossFit Resurgence
  • WODS

    Workout of the Day

    Jackie

    CrossFit Resurgence – CrossFit – Level One

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    Jackie (Time)

    For Time:

    1000m Row

    50 Thrusters, 45#

    30 Pull-ups

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    Trainer’s Choice

    CrossFit Resurgence – CrossFit – Level One

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    Trainer’s Choie

    CrossFit Resurgence – CrossFit – Level One

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    Legolas Greenleaf

    CrossFit Resurgence – CrossFit – Level One

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    Weightlifting

    Squat Clean (7X1)

    7×1 Squat clean 10 of 11 (7 sets of 1 rep, same weight across, 85-95% of max)

    half kneeling single arm DB press (Super Set: 7×3)

    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.

    Legolas Greenleaf (AMRAP – Rounds)

    6 minute AMRAP (as many rounds as possible)

    8 Left hand dumbbell Power Snatch (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

    30’ Left Hand dumbbell Overhead Lunge (Same)

    8 Right Hand dumbbell Power Snatch (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

    30’ Right Hand dumbbell Overhead Lunge (Same)

    100m Sprint

    *Women’s “As Prescribed” weights and reps (Rx)

    Scaling Guide: 2.5 – 5 rounds

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    Got the Life

    CrossFit Resurgence – CrossFit – Level One

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    Got the Life (AMRAP – Rounds)

    15 minute AMRAP (as many rounds as possible)

    10 power snatches (Health: 35lb hang muscle snatch, Athletic: 65lb, Performance: 95lb)

    strict weighted pull-ups (Health: 6 assisted, Athletic*: 3 qty @ 15lbs, Performance: 6qty @ 25lbs)

    200m sandbag carry (Health: 45lb / Athletic: 60lb / Performance: 80lb) OR 200m plate carry (Health:15lb / Athletic: 25lb / Performance: 45lb)

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    Thor or WOD

    CrossFit Resurgence – CrossFit – Level One

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    Weightlifting

    Back Squat (5X3)

    Bent Over Row (Superset 5X5)

    Hall of Mirrors (Time)

    5 rounds

    35 Double Unders (Health: 4 single unders, 1 double under attempt, 7 sets)

    200m run (OR shuttle run 10x – 20′ (6m) out and back, no line touch)

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