Saturday 9/30/17 - Any Style From the Rack

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

Friday 9/29/17 - Climbing Reps

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 3 5:00 to get as many reps as possible at 85% of Heavy set of 3 weight H-2: For time: 2 Rope Climbs or 4 Walk ups 50 Thrusters 2 Rope Climbs or 4 Walk ups 30 Overhead Squats 2 Rope Climbs or 4 Walk ups 50 Sit ups

Thursday 9/28/17 - Carry Your Weight

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 L1:3-5 Rounds For Time: 15 Kettlebell Swings 100' Single Arm Kettlebell Rack Carry, left arm 5 Inchworms 100' Single Arm Kettlebell Rack Carry, right arm Extra Credit: Hang Snatch (above knee) 3-3-3, 2x3 FITNESS CLASS F-1: P

[Nutrition Challenge] Total Health Challenge Starts Oct 16

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 leaderboard, prizes, Facebook group, and more! We’d love to see ALL of you join this challenge! See the details below and register here! Who’s Invited? The Total Health Challenge is open to both members and non-members of Cro

Wednesday 9/27/17 - Will Work For Rest

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) 20 Hip Extensions or Supermans Extra Work: Row 5:00 @ 6, into 5 Sets: 3:00 @ 6-7 (22-26 Strokes/Minute) 2:00 @ 7-8 (24-28 Strokes/Minute) 1:00 @ 8-9 (26-30 Strokes/Minute) FITNESS/HIT L-1: Every 6:00 x 4 Rounds: Run 200m

Tuesday 9/25/17 - Broad Jumpin'

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)

Monday 9/25/17 - Over My Head

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 Handstand Push up b)Strict Handstand Push up c)Handstand negative to headstand d)Box L Handstand Pushup, slow descent FITNESS CLASS F-1: 15:00 to Establish a Heavy Set: 2 Hang Power Snatches + 2 Overhead Squats F-2: For ti

Sunday 9/24/17 Women's HIT and Team RWB

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 push presses,

Saturday 9/23/17 - Buddy Day

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.

Friday 9/22/17 Oh the Hammies

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)

Barbells for Boobs 2017 - CrossFit Fargo vs. CrossFit Tundra

It's going DOWN! CrossFit Fargo and CrossFit Tundra have waged a fundraising war, all for a good cause. This year's Barbells for Boobs will be the best year ever, with the two top fundraisers in North Dakota going head to head in a race to raise the most money for breast cancer screening and treatment. In the spirit of team effort, the gym that raises the most money will win a Rogue Worm (you know, the thing you see in the CrossFit Games team events). Here are all the details you need to know. When: October 7th, 10:00am - 1:00pm Where: CrossFit Fargo What: All athletes (not just the "Face off" athletes) will perform the benchmark workout "Grace", 30 Clean & Jerks. How to Raise Money: Create

Thursday 9/21/17 Double it Up

MAIN WOD M-1: 15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: Strict Muscle-up + Negative (aim for :10 per negative) Strict Muscle-up or partner assisted Strict MU Toe-nail muscle up on mid rings + Negative Transition on mid rings (with or without band) M-2: For Time: 150 Double Unders 50 Sit-Ups (feet anchored) 1200m Run 50 Sit-Ups (feet anchored) 150 Double Unders L2: For Time: 50 Double Unders 50 Sit-Ups (feet anchored) 1200m Run 50 Sit-Ups (feet anchored) 50 Double Unders L1: For Time: 150 Single Unders 30 Sit-Ups (feet anchored) 800m Run 30 Sit-Ups (feet anchored) 150 Single Unders Extra Credit: Snatch Pull + Snatch High Pull + Snatch + Over

Wednesday 9/20/17 Half a Class

MAIN WOD M-1: AMRAP 30:00 20 Handstand Push ups 20 One Legged Squats, Alternating 500m Row L2: AMRAP 30:00 20 Modified Handstand Push ups 20 Assisted One Legged Squats 500m Row L1: AMRAP 30:00 20 Push ups 20 Lunges 500m Row Extra Credit: 3 Sets for Quality: 20 Double Kettlebell Front Rack Walking Lunges 10 Half Kneeling Kettlebell Press/side 10 Single Arm Kettlebell Rows/side 50' Death March FITNESS/HIT F-1: 3 sets for quality: 10 Half-Kneeling KB Press/Side 10 Single Arm KB Rows/Side 10 Barbell Good Mornings F-2: AMRAP 20:00 15 Cal Bike 20 Push ups 25 Lunges

Tuesday 9/19/17 Power Burpees

MAIN WOD M-1: Split Jerk 5x5, use 96% of last week’s top working weight M-2: 7 Rounds for Time: 3 Power Snatch 155/105# 7 Burpee Box Jump Overs, 24/20 L2: 7 Rounds for Time: 3 Power Snatch 125/80# 7 Burpee Box Jump Overs L1: 7 Rounds for Time: 3 Power Snatch 75/55# 7 Burpee Box Step Overs Extra Credit: EMOM 10:00 Odd minutes: Bike 10/7 Calories Even minutes: 5-15 Toes to Bar FITNESS F-1: Split Jerk 5x5 F-2: AMRAP 14:00 13 Kettlebell Swings 10 Medicine Ball Cleans 7 Burpees Over the Ball

Monday 9/18/17 Fran for Dumbbells

MAIN WOD M-1: Front Squat Every 2:00 x 8 Sets: 4 Reps @ 70% 6-12 Push ups M-2: 21-15-9 For Time: Dumbbell Squat Clean Thruster, 50#/35# Pullup L2: 21-15-9 For Time: Dumbbell Squat Clean Thruster, 35/20# Jumping Pullup L1: 15-12-9 For Time: Dumbbell Squat Clean Thruster Ring Row Extra Credit: Row 3000m Time Trial FITNESS F-1: Front Squat Every 2:00 x 8 Sets: 4 Reps 6-8 Push ups F-2: 21-15-9 Dumbbell Snatch Pull up (Scale to Jumping pull up or ring row) WEIGHTLIFTING W: Bike or Jump Rope Practice 5:00 3 sets: 4 Seated box jumps 6 snatch Balance 8 Half-kneeling DB Press W-1: No contact Snatch 3-3-3, 3x3 W-2: Snatch High Liftoff + 8 second negative 5x1 @ 70-75%. Have someone else count for you.

Sunday 9/17/17 Women's HIT and Team RWB

"Blake" U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. 4 Rounds 100 ft walking lunge (45/35 plate) 30 box jumps 20 wall balls 10 Handstand Push ups Women's HIT H-1 5 sets 10 Front Rack Lunges H-2 AMRAP 20 20 Wall Ball Shots 30 Situps 400 m Jog

Saturday 9/16/17 - Big Moves Small Reps

MAIN WOD M-1: Push Press 20:00 AMRAP @ 75% of 1RM Maximum: 40 Perform reps in any scheme you'd like. However, the focus is keeping all sets submaximal, and all reps fast and technical. If you reach 40 reps before the 20 minute clock is up, you’re done. It's better to take all 20 minutes and keep all sets relatively easy. M-2: AMRAP 7:00 5 Box Jumps 30/24” 3 Cleans 225/155# L2: AMRAP 7:00 5 Box Jumps 24/20” 3 Cleans 155/105# L1: AMRAP 7:00 5 Box Jumps or step ups 3 Cleans 95/65# Extra Credit: Run 1.5-2 miles

Friday 9/15/17 - OHS & MU

MAIN WOD M-1: Front Squat: Every 2:00 for 8 sets: 3 reps @ 75% M-2: 4 Rounds For Time: 21 Overhead Squats, 95#/65# 7/5 Muscle-Ups L2: 4 Rounds For Time: 21 Overhead Squats, 75/55# 14 Burpee C2B or Pull ups L1: 3 Rounds For Time: 15 Overhead Squats, 45/35 10 Burpee Jumping pull ups Extra Credit: Snatch Pull + Snatch High Pull + Snatch + OHS 1-1-1, 4x1 Stay light, practice technique. Keep your hands on the bar for the duration of the set, but these are not touch and go reps. Do not exceed 65-70% HIT H-1: Front Squat 3 Reps, every minute, on the minute, for 10 sets H-2: 4 Rounds for time: 15 Overhead Squats 10 Burpee Jumping Pull ups

Thursday 9/14/17 - Dumb. Running

MAIN WOD M-1: Clean Pull + Power Clean + Squat Clean 1-1-1, 4x1 Keep hands on the bar for the duration of the set, but these are NOT touch-and-go-reps. Build over the first three sets to challenging but technically sound weight. Repeat for four more sets. M-2: AMRAP 11: 10 Dumbbell Power Cleans, 50#/35# 200m Run L2: 40/25 L1: 30/15 Extra Credit: Each for time: Row 50-40-30-20-10 Calories, Rest 1:1 FITNESS F-1: Power Clean 5-5-3-3-1-1-3-3-5-5 Practice unbroken sets F-2: AMRAP 11: 10 Dumbbell Power Cleans 200m Run WEIGHTLIFTING W: Bike 5:00 3 sets: 10 Scap Pull ups 10 Scap Push ups 6 KB Windmills/side 5 OHS W-1: Overhead Squat 5-5-3-3-1-1-1 W-2: EMOM 8: 3 Power Snatches, TNG Start at 60%, add

Wednesday 9/13/17 - Buddy Day!

MAIN WOD/FITNESS/HIT W: Med Ball Warmup Teach Burpees & Squats M-1: Hang Power Clean M-2: AMRAP 15:00 w/ Partner 15 Squats 5 Hang Power Clean @ 65% of 1RM Clean 5 Burpees over bar Partner A Does AMRAP while Partner B rows 500m. Then switch!

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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