MAIN WOD M-1: Every 2:00 for 7 rounds: Row 25/20 Calories Max Jerks (any style) 205/135# (from the rack) L2: Every 2:00 for 7 rounds: Row 25/20 Calories Max Jerks (any style) 155/105# L1: Every 2:00 for 7 rounds: Row 20/15 Calories Max Jerks (any style) 95/65# M-2: 3 rounds: :30 Flutter Kicks :30 Rest :30 Alternating Single Leg V-ups :30 Rest :30 Hollow Rocks :30 Rest Extra Work: Clean & Jerk from Blocks 3-3-3, 2x3

MAIN WOD M-1: Back Squat As many reps as possible in 15:00 @ 85% of 1RM Maximum reps:30 M-2: For time: 3 Rope Climbs 75 Thrusters 75/55# 3 Rope Climbs 50 Overhead Squats 75/55# 3 Rope Climbs 75 Sit ups L2: For time: 2 Rope Climbs 12’ 75 Thrusters 65/45# 2 Rope Climbs 12’ 50 Overhead Squats 65/45# 2 Rope Climbs 12’ 75 Sit ups L1: For time: 6 Rope Walkups 40 Thrusters 6 Rope Walk ups 30 Overhead Squats 6 Rope Walkups 40 Sit ups HIT H-1: Back Squat 10:00 to Work to Heavy Set of

MAIN WOD M-1: Push Press As many reps as possible in 20:00 at 85% of 1RM Maximum reps: 35 M-2: 5 Rounds For Time: 15 Kettlebell Swings 70/53# 100' Single Arm Kettlebell Rack Carry, 70/53#, left arm 10 Handstand Pushups 100' Single Arm Kettlebell Rack Carry, 70/53# right arm L2: 5 Rounds For Time: 15 Kettlebell Swings 53/35# 100' Single Arm Kettlebell Rack Carry, 53/35# left arm 10 Modified Handstand Pushups/Box HSPU 100' Single Arm Kettlebell Rack Carry, 53/35# right arm L1:3

We’re excited to announce the Total Health Challenge starting October 16th at CrossFit Fargo! The purpose of this program is to kickstart your health in 28 days. Specifically, you’ll score points for completing training, nutrition, and lifestyle objectives (see How It Works). This is a great opportunity to break out of your routine, build healthy daily habits, and optimize your physical results. You’ll also have a chance to compete with other participants – we’ll have a leade

MAIN WOD M-1: Every 6:00 x 4 Rounds: Row 250m or Bike 15/12 cal 4/2 Ring Muscle-ups Row 250m or Bike 15/12 cal L2: Every 6:00 x 4 Rounds: Row 250m or Bike 15/12 cal 4/2 Jumping Ring Muscle-ups (Rings above shoulders) Row 250m or Bike 15/12 cal L1: Every 6:00 x 4 Rounds: Row 200m or Bike 10 cal 4 Ring Muscleup Transitions or Jumping Pull ups Row 200m or Bike 10 cal M-2: 4 Sets for Quality: 10 Bulgarian Split Squats/side 10 Single Arm Z Press/side 10 Bodyweight Rows (Barbell) 2

MAIN WOD M-1: 10:00 AMRAP 5 Standing Broad Jumps 3 Cleans, 80-85% M-2: Deadlift As many reps as possible in 20:00 @ 80% of 1RM Maximum: 40 reps Extra Work: Front Squat 80%x3x8 Perform 1 Set every 2:00 FITNESS CLASS F-1: Deadlift EMOM 15:00 3 Deadlifts + 3 Burpees Over Bar F-2: For time: 20-15-10-5 Bike for Calories Double KB Front Squats (Scale to goblet squats)

MAIN WOD M-1: Snatch Pull + Snatch High Pull + Snatch + Overhead Squat 1-1-1, 4x1 M-2: For time: 120 Double Unders 60 Chest-to-Bar Pull Ups 60 Hang Power Snatches 95/65# 120 Double Unders Time Cap: 22:00 L2: For time: 40 Double Unders 60 Pull Ups 60 Hang Power Snatches 65/50# 40 Double Unders L1: For time: 120 Single Unders 30 Jumping Pull Ups 30 Hang Power Snatches 120 Single Unders Extra Credit: 15:00 Volume Accumulation/Practice of one of the following: a)Deficit Strict Ha

WOMENS HIT H-1: Row 3x500m, rest 3:00 between each row H-2: Shoulder Press 7-7-5-5-3-3-2-2-1-1-1 H-3: Core cashout Team Red White and Blue Army Staff Sgt. Lance J. Koenig 33, of Fargo, N.D.; assigned to the 141st Engineer Battalion, North Dakota Army National Guard, Jamestown, N.D.; killed Sept. 22 when an improvised explosive device detonated while he was conducting a dismounted patrol in Tikrit, Iraq. For Time: 60cal row 60 db snatches, alternating every 10 60cal row 60 db

MAIN WOD M-1: Bench Press 5-5-3-3-2-2-1-1-1 M-2: Tabata Kettlebell Swing Sit up Mountain Climber Row Note: A Tabata is 8 rounds of: 20s of work, 10s of rest. You will complete 8 rounds of Kettlebell Swings, then take a 1 minute rest before moving on to the 8 rounds of Sit ups.

MAIN WOD M-1: Clean Pull + Power Clean + Clean 8x1, use 95% of last week's top working weight M-2: 3 Rounds For Time: 25 Deadlifts, 185#/125# 25 Wall Ball, 20# to 10'/14# to 9' L-2: 3 Rounds For Time: 25 Deadlifts, 135/95# 25 Wall Ball Shots L1: 3 Rounds For Time: 15 Deadlifts, 95/65 15 Wall Ball Extra Credit: Sled Push 6x100’ Moderate weight that you can keep moving the whole time. HIT M-1: 4 Sets: 8 Pull ups 10 DB Bench Press 12 Supermans M-2: AMRAP 12:00 3 Deadlifts (Heavy