MAIN WOD M-1: Back Squat 5RM M-2: For Time: 21 Thrusters 115/75# 15 Thrusters 155/105# 9 Thrusters 185/115# L-2: 95/65 115/80 135/95 L1: 45/35 65/50 85/65 FITNESS F-1: Back Squat 5-5-5-5-5 F-2: For time: 50 DB Thrusters 20# DBs (scale up or down to moderately heavy) *15 Sit ups each time you set down the DBs

MAIN WOD M-1: Power Snatch + Snatch Grip Push Press + Overhead Squat + Snatch Balance Build to Max M-2: 3-6-9-12 For Time: Bar Muscle ups Sumo Deadlift High Pull 135/95# L2: 3-6-9-12 For Time: Jumping Bar MU (challenging) or C2B or Pull ups Sumo Deadlift High Pull 115/75# L1: 3-6-9-12 For Time: Jumping Chest to Bar Pull ups Sumo Deadlift High Pull 75/55# FITNESS F-1: Overhead Squat 3-3-3-3-3-3-3 F-2: AMRAP 9:00 9 Pull ups/Jumping Pull ups/Ring Rows 18 Sumo Deadlift High Pull WEIGHTLIFTING Bike 20 Cal 3 sets: 10 Scap Pull ups 10 Scap Push ups 20 Sidelying Clams Jerk 15x1 EMOM Clean 2 @ 75% 2 @ 80% 1 @ 85% 4x1 @ 87.5%

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. 10 Rounds for Time 5 Thrusters 115/80 10 Pullups 100M Sprint 1 Minute Rest between Rounds

MAIN WOD M-1: Deadlift 5 @ 7 5 @ 8 5 @ 9 2 down sets @ 90% of @9 M-2: For time: 21-15-9 Deadlift 275/185# T2B L2: For time: 21-15-9 Deadlift Scale to 55-65% T2B L1: For Time: 21-15-9 Deadlift 95/55# Knee Raises WOMEN’S HIT CLUB H-1: Deadlift 6x5 H-2: AMRAP 16 8 Double KB Deadlifts 12 T2B or Knee Raises 16 Calories on the Bike

MAIN WOD M-1: Push Jerk 3-3-3-3-3 M-2: 5 Rounds: Row 500m 10 DB Snatches 50/35 L2: 35-45/20-30 L1: 250m Row, 20-30/10-15 LEVEL 1 FITNESS F-1: Push Jerk EMOM 8: 5 Reps F-2: 5 Rounds: Bike 15/10 Cal 10 DB Snatches WEIGHTLIFTING W-1: 3 Sets: 4 Seated Box Jumps 6 DB Hang Cleans 8 push press W-2: Clean + Front Squat + Jerk Work to Heavy Single

MAIN WOD M-1: Clean Pull + Clean + Hang Clean (Below knee) + Hang Clean (Above knee) 5x1 M-2: 3 Rounds For Time: 15 Handstand Pushups 21 Chest-to-Bar Pullups 100' Goblet Walking Lunge, 70/53# L2: 3 Rounds For Time: 15 Mod Handstand Pushups 21 Pullups 100' Goblet Walking Lunge L1: 3 Rounds For Time: 15 Pushups or Box HSPU 21 Jumping Pullups 100' Walking Lunge LEVEL 1 FITNESS/Women’s HIT Club F-1: Hang Power Clean 3-3-3-3-3 F-2: 4 Rounds for Time 10 Pull ups 15 Push ups 30 Weighted Step ups

MAIN WOD M-1: Front Squat 4-4-4-4-4 Add 5-10lbs to each set from Friday 7/14 M-2: 2 Rounds, each for time: 80 DU 8 Power Cleans @ 70% Run 400m Rest 5:00 L2: 30 DU L1: 80 SU LEVEL 1 FITNESS F-1: Front Squat 4-4-4-4-4 F-2: AMRAP 14 80 Single Unders 8 Power Cleans Run 400m

MAIN WOD M-1: EMOM 12: a)8 Half-kneeling DB Press/Side b)10 Split Squats w/DB overhead/Side c)8-10 Weighted Situps M-2: Row 5k – Time Cap 40:00 *Every 500m (including the last 500m) do 5 Burpees over the rower for a total of 50 burpees L2: In teams of 2, Row 5k. Every 500m do 15 Burpees over the rower for a total of 150 burpees. L1: In teams of 2, Row 5k. Every 500m do 5 Burpees over the rower for a total of 50 burpees LEVEL 1 FITNESS F-1: EMOM 12 a)8 Half-Kneeling KB Press/Side b)10 Goblet Split Squats c)8-10 Weighted Situps F-2: With a Partner Bike 120 calories *Every 10 calories, do 10 burpees to plate **Split up the work however you choose, only 1 person working at a time. WEIGHTLIFTING

Army Spc Jon Fettig, 30 of Bismarck, died July 22, 2003 when the truck he was in was hit by a rocket-propelled grenade near Ramadi, Iraq. Fettig served with the 957th Engineer Company, North Dakota Army National Guard, Bismarck, ND 4 Rounds 40 Cal Assault Bike 30 Sandbag Over the Shoulder 20 Wall Ball Shots WOMEN'S HIT CLUB (Class at 2:00pm) H-1: Shoulder Press 5-5-3-3-2-2-1-1-1 H-2: Tabata Push Press Flutter Kicks Med Ball Cleans Kettlebell Swings

MAIN WOD M-1: 3 Rounds for time 30 Kettlebell Swings 53/35 20 Triple Unders Run 400m L2: 3 Rounds for time 30 KBS 53/35 50 Double Unders Run 400m L1: 3 Rounds for time 30 KBS 100 Single Unders Run 400m

MAIN WOD M-1: Front Squat 4 @ 7 4 @ 8 4 @ 9 2 Down sets (90% of @9) M-2: 3 Rounds for Time 800m Row 20 Thrusters 95/65# L2: 75/55# L1: 45/35# WOMEN’S HIT CLUB (Class at 4:30pm) H-1: Front Squat 6 Sets of 4 H-2: 3 Rounds for time: 500m Row 20 Goblet Squats 10 Kettlebell Swings

MAIN WOD M-1: Build to Max Power Clean + Clean + Front Squat + Push Press + Push Jerk M-2: 20:00 AMRAP 30 Double Unders 10 Assault Bike or Row Calories 1:00 Rest L2: Double Under Attempts L1: 50 Singles FITNESS CLASS F-1: 15:00 to Build to a Heavy Set 3 Power Cleans + 3 Front Squats F-2: "Jack" 20:00 AMRAP 10 Push Press 115/75 (scale as needed) 10 Kettlebell Swings 10 Box Jumps/Step Ups WEIGHTLIFTING W: Bike 5:00 3 sets: 6 KB Windmills/Side 4 KB OHS/Side 6 Box Jumps (not seated) W-1: Snatch 3 @ 70% 2 @ 75% 2 @ 80% 2 @ 85% 3x1 @ 90% W-2: Snatch High Liftoff + Snatch Pull 5x2 @ 75%

MAIN WOD W: Run 400m 3 Sets at Easy Pace: 8 Scap Pull ups 8 Scap Push ups 8 Hollow Rocks 8 Goblet Squats (slow descent) M-1: "Angie" For Time: 100 Pull ups 100 Push ups 100 Sit ups 100 Squats L2: For time 50 Pull ups 100 Push ups 100 Sit ups 100 Squats L1: Half Angie 50 Jumping Pull ups 50 Push ups 50 Sit ups 50 Squats FITNESS CLASS and WOMEN'S HIT CLUB *(Women's Class at 4:30pm) W: Run 400m/Bike 2:00 3 Sets at Easy Pace: 8 Scap Pull ups 8 Scap Push ups 8 Hollow Rocks 8 Pause Air Squats (slow descent, 3 count pause at bottom) F-1: Angie’s Sister For time: 40 Pull ups or Ring Rows (bands are ok) 60 Push ups 80 Sit ups 100 Squats *Scale Reps as needed

MAIN WOD M-1: Back Squat 5 @ 7 5 @ 8 5 @ 9 2 Down Sets (90% of @ 9) M-2: 12:00 AMRAP 9 Dumbbell Deadlifts 50#/35# 6 Burpees 3 Dumbbell Power Cleans, 50#/35# L2: 40-45/25-30 L1: 25-30/15-20 FITNESS CLASS F-1: Back Squat 5x5 @ 70-75% of 1RM F-2: 12:00 AMRAP 9 Double KB Deadlifts 6 Burpees 3 Double KB Cleans

MAIN WOD M-1: Build to Max Set 1 Power Snatch + 2 Snatch Grip Push Press + 3 Overhead Squats M-2: 13:00 AMRAP 30 Snatches (75/55lbs) 15 Handstand Pushups 30 Toes to Bar 15 Handstand Pushups L2: Snatches 65/45 Mod HSPU or Box HSPU Knee Raises L1: Snatches (45/25) Push ups Toes to Post FITNESS CLASS F-1: EMOM 10: 1 Power Snatch + 3 Overhead Squats F-2: 13:00 AMRAP 15 Snatches 10 Push ups or Box HSPU 15 Toes to Bar or Knee Raises 10 Push ups WEIGHTLIFTING W: 3 Sets 10 Scap Pull ups 10 Scap Push ups 10 Banded Steps Front/Back Left/Right W-1: Clean & Jerk 3 @ 70% 2 @ 75% 2 @ 80% 2 @ 85% 3x1 @ 90%

US Army Spc. Keenan Cooper, 19 of Wahpeton, ND, serving in the 4th Squadron, 73rd Armor Regiment, 4th Brigade Combat Team, 82nd Airborne Division, Fort Bragg, NC died July 5, 2010 in Yakuta, Afghanistan, of injuries sustained when insurgents attacked his unit using an improvised explosive device. 19 Min AMRAP 20 Sandbag Squats 10 Sandbag Getups 200m Run with the Sandbag 7 Burpees over the Bag WOMEN'S HIT CLUB H-1: Deadlift 6x5 H-2: AMRAP 12: 12 Push ups 8 Sandbag over shoulder Bike 8 Calories

MAIN WOD M-1: 15:00 Athlete’s Choice (or Coach’s Choice) Skill Practice M-2: "White" 5 Rounds For Time of: 3 Rope Climbs 10 Toes-to-Bars 21 Overhead Walking Lunge steps, 45/25 plate Run 400 meters L2: 2 12’ Rope Climbs 10 Toes to Rings or Knee Raises 21 OH Lunges L1: 9 Rope Walk Ups 10 Rower Sit Ups 21 Lunges

MAIN WOD M-1: 14:00 AMRAP 5 Snatches (135/95) 10 Chest to Bar Pull-ups 15 Burpee Box Jump Overs (24/20in) L2: 5 Snatches @ 115/75 10 Pull ups 15 Burpee Box Jump Overs L1: 5 Snatches @ 75/55 10 jumping pull ups 15 Box Jump Overs M-2: 15:00 EMOM, alternating: a) 6-12 Ring Pushups or Bar Push Ups b) 2-6 Strict Chin-Ups c) 10-15 GHD Sit-Ups or Med Ball Situps WOMEN’S HIT CLUB H-1: 14 Minute AMRAP 5 Hang Snatches 10 Jumping Pull-ups 15 Burpee Box Jump Overs (24/20in) H-2: 15:00 EMOM, alternating: a) 6-12 Bar Pushups b) 2-6 Banded Chin-Ups c) 10 Sit-Ups or Med Ball Situps

http://girlsgonerx.com/events-list/fargo2017 MAIN WOD M-1: 5 Sets of 1: Clean Pull + Clean + Low Hang Clean (Below Knee) + Hang Clean (Above Knee) M-2: 2 Rounds, Each For Time: 400m Run 22 Burpees 16 Dumbbell Snatch 50/35 5:00 Rest L2: 40-45#/25-30# L1: 25-30#/15-20# FITNESS CLASS F-1: 12:00 EMOM 3 Hang Clean F-2: 2 Rounds, Each For Time: 400m Run 15 Burpees 16 Dumbbell Snatch, Moderately Heavy 5:00 Rest WEIGHTLIFTING Complete Burgener Warmup, As Prescribed (focus on keeping bar close + speed) Snatch 1RM

Box Briefs: THIS WEEK: 50% Off all Apparel and Wrist Wraps in the CFF Store The 6:00am Wednesday Level 1 Fitness class has been cancelled until further notice. Thursday 7/13 - Dustin McWilliams #RoadtotheGames - 5:30pm @ CrossFit Tundra Saturday 7/29 - Girls Gone Rx @ CrossFit Fargo 9am-3pm (Click the link to register your team, or email jessica@crossfitfargo.com if you can help judge teams!) MAIN WOD M-1: 6 Sets of 1: Power Snatch + Snatch Grip Push Press + Overhead Squat + Snatch Balance M-2: 10:00 AMRAP 1000m Row –or– 50/40 Cal Bike Max Wall Ball Shots (20lb-10ft/14lb-9ft) *Score Total WBS L2: Scale weight on WBS FITNESS CLASS/WOMEN’S HIT CLUB F-1: 6 Sets: 3 Shoulder Press + 3 Push Press