WOD: Skill/Strength 5 minutes Snatch Technique work WOD For Time: 800 Meter Run 5 Rds of: 12 Chest to Bar Pull Ups 9 Squat Snatch 95/65 6 Handstand Push Ups Finish 800 Meter Run 20 Burpees Read More
Strength/Skill: Vertical Jump 2 x 5 Full Squat Vertical Jump 2 x 5 Single Leg Box Jump 2 x 5 ea Depth Jump 2 x 6 Over Box Jump 2 x 6 Joe’s B-Day WOD: 3 Rds For Time: 65 Double Unders 46 Sit Ups 18 Hand Release Push Ups 9 Burpees Run 200Read More
Test Day: Make up day:If you have missed any of the tests throughout the week, use today as your day to make up the test. If you’re not going to be able to perform the Metcon on Saturday, please come in and perform it today. In addition if you’re one of the...Read More
Test Day Event 3: Athletes will have 45 minutes to complete the following tests. Tests must be completed in the following order.Max in 3 Attempts each of Snatch and Clean & Jerk Men- Each Pound equals 1.5 points Women- Each Pound Equals 2.25 PointsMax in 3 Attempts of Overhead Squat Men – Each Pound equals 1.5...Read More
Test Day Event 2 Max Double Unders/Single Unders in 2 MinutesEach Double Under Rep is worth 2 Points, each Single Under is worth .5 pts. Max Muscle Ups 3 Attempts (total reps combined)– Men- Each Rep is worth 10 points Women- Each Rep is worth 20 points Max Pullups in 3 Attempts (total...Read More
Functional Fitness Total+Bench Back Squat 1 Rep Shoulder Press 1 Rep Deadlift 1 Rep Bench Press 1 Rep *Athletes will have 45 minutes to complete this test. For those of you who are not fond of math that is a little over 10 minutes to complete each lift. Athletes will only get 3...Read More
It’s the time again everyone for the Surge Elite Performance & Fitness Total/All Around Test. Each day this week will consist of a variety of different tests, used to score your current fitness level. The testing protocol is as follows: Surge Elite Performance & Fitness All Around The CSAA is a weeklong testing process, which...Read More
Strength/Skill: 4 Sets: DB Shoulder Press x 8-10 Ring Support Hold x 30 Seconds (Try to turn hands out) Rachel P’s B-Day WOD: In Teams of 3 Perform 5 Rds For Time: 330 Meter Run 9 DB Man Makers 45/30 17 Wall Ball Sit Up 20/14 *Partner A begins running 330 meters, while partner B performs...Read More
