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Components
Metcon
Settings
Location
(All)
CrossFit Resurgence
Resurgence Strength North
Program
CrossFit Kids
Crossfit Teens
Foundations
In-Person WOD
NCCOMPETE
NCGO
NCX
Open Gym
Specialty Class
Sports and Performance - Teens
TTHS Foundations
Yoga
Zoom (Virtual WOD)
Date
Workout
Thursday - CrossFit Resurgence
Class
(All)
In Person Class: 5:00 AM
In Person Class: 6:15 AM
In-Person WOD: 8:30 AM
In Person Class: 5:30 PM
In Person Class: 6:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (4/5)
Workout
Thursday
Warm-up
3 rounds
20 band pull aparts
10 alt shoulder taps
KB bicep curls
6 alt single arm KB push press
Metcon
Metcon (AMRAP - Reps)
Metcon (AMRAP - Reps)
7 Rounds: (35min. Total)
40sec. of Rowing (Goal: 12-18 Cals)
20sec. of Rest
40sec. of DB Bench Press (Goal: 10-12 Reps)
20sec. of Rest
40sec. of Double Unders (Goal: 50 )
20sec. of Rest
40sec. of American KB Swings (Goal 10-15 Reps)
20sec. of Rest
40sec. of Box Jumps (24/20") (Goal: 15-20 reps)
20sec. of Rest
Some weight recommendations for the Men:
Bench Press: 50-70lbs.
Kettlebell: 53-70lbs.
Some weight recommendations for the Women:
Bench Press: 25-45lbs.
Kettlebell: 35-53lbs.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 27, 2022
Male Clients
1
Ashkan
Afshari
In Person Class: 5:00 AM
510 Reps
2
Tony
Jr
In Person Class: 5:00 AM
1163 Reps
Row 56cals-Bench 130 (60lbs)-Singles 770-KB 140 (53lbs)-Box 67
3
Joseph
de Jesus
In Person Class: 6:15 AM
913 Reps
Row cals- 12; 12; 11; 7; 6; 10; 11= 69 DB bench w/ 50#- 15; 15; 1...
4
Private
In Person Class: 6:45 PM
795 Reps
Female Clients
1
Karolynn
Bush
In Person Class: 5:00 AM
1132 Reps
Bench 50lb, single unders, 53lb kb
2
Private
In Person Class: 5:00 AM
932 Reps
3
Sunitha
Rajan
In Person Class: 5:00 AM
930 Reps
8 cal row, 20lb db Bp,su,35lb kb, grey box step ups
4
Leah
Hoffmann
In Person Class: 6:45 PM
830 Reps
25# db, 44# kb Some DU, mostly SU
5
Jen
Briguglio
In-Person WOD: 8:30 AM
808 Reps
round 1- 112 2- 106 3- 118 4- 122 5- 122 6- 120 7- 114 transition...
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