Saturday 140125 – Surge Athletics

Reminder:

Adam and Trevor are Competing in the Winter WODfest: Saturday at Functional Fitness Eminence located at 864 E. 78th Ave. Thornton, CO 80229 from 8am to 5 pm, then Sunday at Veterans Memorial Aquatic Center 5310 E 136th Ave, Thornton, CO 80241 from 9am to 5 pm.

Saturday at Functional Fitness Verve join and North Metro Fire families as they host a fundraiser WOD to benefit Craig Moilanen. Craig was diagnosed with an aggressive form of Non-Hodgkin’s Lymphoma in November of last year. Craig has used all of his allotted time off at work and needs assistance with medical bills. The benefit WOD will be every half hour from 8am to 2pm. Functional Fitness Verve is located at 3344 Walnut St Denver, Colorado 80205

Essentials

Strength/Skill:

Warm up:3 Sets

3 Sets

Strength:

5 Sets: (EMOM)

Skill:

WOD:

With a Partner Perform For Time:

3 Rds:

Then

Additional:

Performance

Strength/Skill:
Warm up:3 Sets :15 Jumping Jack :15 Squat :15 Mountain Climber :15 Jump Squat 3 Sets :15 Plank :15 Side Plank :15 Side Plank :15 Superman Strength: 5 Sets: (EMOM) Odd Minutes – Dips x 6-8 Even Minutes – Rope Climb x 1-2 Skill:
WOD:
With a Partner Perform For Time: 400m Plate Carry (Buy In) 3 Rds: 10 Partner Over-Unders 20 DB Thruster 40 KB Swing 60 Slam Balls Then 80 Box Jump (Cash Out)	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:3 Rds NFT:

Strength:

Skill:

WOD:

A) 4 Rds For Time:

Rest 5 minutes, then

B) 12-9-6 For time:

Rest 5 minutes, then

C) 4 Rds For Time:

Additional: