Tuesday 10/31/17 - Halloween

MAIN WOD M-1: Back Squat 5-5-5, then accumulate 15 paused reps at -15% *Build over the first three sets to a challenging but not quite maximal *Leave one good rep in the tank *Paused reps are performed at 15% less than today's heavy set of 5 *Slow eccentric, full three count pause not at the bottom, but right at parallel M-2: AMRAP 20: 15 burpees 30-calorie bike or row Extra Credit: 3 Sets For Quality: 10 Split Stance Kettlebell Press (5 left, then 5 right) 10 Single Arm Kettlebell Rows/side @ X331 Tempo FITNESS F-1: Back Squat 5-5-5, then accumulate 15 paused reps at -15% *Build over the first three sets to a challenging but not quite maximal *Leave one good rep in the tank *Paused re

Monday 10/30/17 - On The Way Up

MAIN WOD M-1: Pause Snatch + Hang Snatch 1-1-1-1, 3x1 *Both the pause and the hang are directly above the knee cap *The pause occurs on the way up *Build over the first four sets to a challenging but not quite maximal weight *Use 90-95% of that weight for the remaining three sets M-2: Every 7:00 x 3: 15/10 Calories Assault Bike or Row 8/6 Bar Muscle-Ups 8 Power Snatch, 125#/85# 15/10 Calories Assault Bike or Row L2: Every 7:00 x 3: 15/10 Calories Assault Bike or Row 8/6 Jumping Bar Muscle-Ups or 16/12 C2B 8 Power Snatch, 95/65# 15/10 Calories Assault Bike or Row L1: Every 7:00 x 3: 15/10 Calories Assault Bike or Row 8 Burpee Jumping Pull ups 8 Power Snatch, 65/45 15/10 Calories Assault B

Sunday 10/29/17 Women's HIT and Team RWB

Team Red White and Blue Army Spc. Cody L. Wentz 21, of Williston, N. D.; assigned to the 141st Engineer Battalion, North Dakota Army National Guard, Williston, N.D.; killed Nov. 4, 2004 when an improvised explosive device detonated near his military vehicle while he was on patrol in Iraq during Operation Iraqi Freedom 20 Min AMRAP 400M Run ​10 Pull-ups 15 WB Shots 20 Pushups

Saturday 10/28/17 - WOD From the Archives

MAIN WOD M-1: Back Squat 40 Paused Reps @ 90% of last week's top set of 5 M-2: 10:00 AMRAP 20 AbMat GHD Sit-ups 5 Squat Cleans 205#/145# Compare results to 1/5/17 L2: 20 AbMat Sit-ups 5 Squat Cleans 65% L1: 20 AbMat Sit-ups 5 Power Cleans 65% Extra Credit: Snatch from Hang (Below Knee) 2-2-2, 3x2 Notes Athlete must keep their hands on the bar for the entirety of the set. Build over the first three sets to a challenging but manageable weight. Repeat that weight for three more sets.

Friday 10/27/17 - To the Max

MAIN WOD M-1: Split Jerk 3-3-3, 2x3 Or if you did last week's extra credit, do: Split Jerk 5x3, use 95% of last week's top working weight M-2: 2:00 Max Reps Ring Dips 2:00 Max Reps DB Clean & Jerk 50/35 2:00 Rest 1:30 Ring Dips 1:30 DB C&J 1:30 Rest 1:00 Ring Dips 1:00 DB C&J 1:00 Rest :30 Ring Dips :30 DB C&J L2: Modified Ring Dips, 35/25 L1: Push ups 25/15 Extra Credit 3 Sets For Quality: 20 Half Kneeling Alternating Kettlebell Press 15 Toes-to-Bar 10 Ring Rows HIT H-1: Split Jerk 3-3-3, 2x3 H-2: 2:00 Max Reps Ring Dips or Push ups 2:00 Max reps DB Clean & Jerk 2:00 Rest 1:30 Ring Dips 1:30 DB C&J 1:30 Rest 1:00 Ring Dips 1:00 DB C&J 1:00 Rest :30 Ring Dips :30 DB C&J Note: Modify to Bande

Thursday 10/26/17 - Pause with a Clause

Box Briefs: Save the Date for The CFF Holiday Party on January 20th, 2018 at Delta Hotels. Theme: Black, White, Champagne and Shine. More details on the dinner and entertainment to come! MAIN WOD M-1: Front Squat 30 Paused Reps @ 90% of last week's top set of 3 Note: 3 second essentric, 3 second pause at bottom M-2: 4 Rounds For Time: 15 Box Jumps, 24/20 10 Deadlifts, 185#/125# 5 Front Squats, 185#/125# L2: 135/95# L1: Step ups, 95/65# Extra Credit: Assault bike 6x2000m @ 7 1:00 rest between sets FITNESS F-1: Pause Front Squat 3-3-3-3-3-3 F-2: 4 Rounds For Time: 15 Box Jumps or step ups 10 Deadlifts 5 Front Squats

Wednesday 10/25/17 - 5 Rounds, Hands Down

MAIN WOD M-1: 15:00 Handstand Skill Work M-2: 5 Rounds for Total Time: 60 Double Unders 15 Chest to Bar Pull ups 15 Handstand Push ups 1:00 Rest Time Cap: 30:00 L2: 5 Rounds for Total Time: 30 Double Unders 15 Bar Pull ups 15 Mod Handstand Push ups 1:00 Rest L1: 5 Rounds for Total Time: 60 Single Unders 15 Jumping Pull ups 15 DB Push Press 1:00 Rest Extra Credit: Dual Kettlebell Rack Carry 4x100m 1:00 rest between sets Notes: Use a weight which challenges you, but allows for you to complete each round with no more than one break, and with excellent mechanics. FITNESS/HIT F-1: 5 Rounds For Total Time: 60 Single Unders or 30 DU 10 Jumping Pullups or Ring Rows 10 DB Push Press 1:00 Rest TC 30:0

New Class Schedule Starts Monday 11/6

As gym owners, Jeremy and I have an interesting challenge: everyone shows up! Of course this isn't really a problem, but it has caused our morning and evening classes to be at max capacity on a regular basis. We believe we have found a way to reduce class sizes by adding more class times around the busiest hours in the evening. We hope to work on the morning classes soon. Here is what the new schedule will look like, starting Monday November 6. I have highlighted the new class times or class times that have changed. Monday-Friday 5:30am WOD 6:30am WOD 8:30am WOD 10:00am Actify (Tues, Thurs only) 12:00pm WOD 4:00pm WOD 4:00pm CrossFit Kids (Small gym, no class Fridays) 4:45pm WOD (

Tuesday 10/24/17 - Isabel

MAIN WOD M-1: Isabel For time: 30 Snatches 135/95# L2: 105/70# L1: 75/55# M-2: For time: Run 1 Mile 40 Burpees L1: For time: Run 800m 30 Burpees Extra Credit: Push Press 40 Paused reps @ 90% of last week’s top set of 5 FITNESS F-1: Isabel For time: 30 Snatches F-2: For time: Run 1 Mile 30 Burpees

Monday 10/23/17 - Everyone Clean Up

MAIN WOD M-1: Pause Clean + Hang Clean 10x1, use 95% of last week's top working weight 3 count pause right above the knee. M-2: AMRAP 12: 3 Muscle-Ups 12 Hang Squat Cleans, 135#/95# L2: AMRAP 12: 3 Jumping Muscle-Ups 12 Hang Squat Cleans, 105/70# L1: AMRAP 12: 6 Muscle up Transitions 12 Hang Squat Cleans, 75/55# Extra Credit: Run 3 Sets: 800m @ 8-9 400m @ 5-6 FITNESS F-1: Pause Clean + Hang Clean EMOM 10:00 3 count pause right above the knee. F-2: AMRAP 12: 6 Burpee Pull ups 12 Hang Squat Cleans

Sunday 10/22/17 Women's HIT and Team RWB

Women's HIT Class H-1 5 3:00 Min Rounds 10 Front Squats 10 Box Jumps Row or Ski for Max Effort Cal Rest 2:00 Team Red White and Blue U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device 5 Rounds 3 Rope Climbs 10 Toes 2 Bar 21 Overhead Walking Lunges (45/25) 400 M Run

Saturday 10/21/17 - Even Measure

MAIN WOD M-1: Back Squat 5-5-5, then accumulate 15 paused reps at -15% Notes Build over the first three sets to a challenging but technically sound set, leaving two good reps in the tank. Paused reps are performed at 15% less than today's heavy set of 5. Slow eccentric, full three count pause not at the bottom, but right at parallel. M-2: Complete as many rounds as possible in 15 minutes of: 50-ft. handstand walk 50-ft. broad jump 50-ft. lunge L2: Assisted HSW or Lateral HSW against Wall L1: Bear Crawl Extra Credit: Each for time, resting 1:1 between distances: Run 200m–600m–1200m–600m–200m

Friday 10/20/17 - Running Reps

MAIN WOD M-1: Pause Snatch + Hang Snatch 1-1-1, 4x1 Notes: Both the pause and the hang are directly above the knee cap. The pause is a full three count. Athletes must keep their hands on the bar for the duration of the set, but they may reset at the floor between lifts if necessary. Build over the first three a sets to challenging but technically sound weight. Repeat for four more sets. M-2: Every 5:00 x 4: 200m Run 15 Kettlebell Swings, 70/53# 15/10 Chest-to-Bar Pullups 200m Run L2: 53/35#, Regular Pull ups L1: 35/26#, Jumping Pull ups Extra Credit: Push Press: 5-5-5, then accumulate 15 paused reps at -15% Pause is a 3 second pause at the top of the push press locked out fully overhead. HI

Thursday 10/19/17 - Seeing 20/20

MAIN WOD M-1: Front Squat 3-3-3, then accumulate 15 paused reps at -15% Notes: Build over the first three sets to a challenging but technically sound set, leaving two good reps in the tank. Paused reps are performed at 15% less than today's heavy set of 3. Slow eccentric, full three count pause not at the bottom, but right at parallel. M-2: 3 Rounds For Time: 20 Overhead Squats, 115#/75# 20 Bar Facing Burpees L2: 95/65# L1: 65/45#, Scale Reps as needed Extra Credit: Row 6 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 CLASS F-1: Front Squat 3-3-3-3-3-3-3 F-2: 3 Rounds for time: 100’ Single Arm Overhead Lunge or Standard Lu

Wednesday 10/18/17 - Pick Up The Bar

MAIN WOD M-1: Pause Clean + Hang Clean 1-1-1, 4x1 Notes: Both the pause and the hang are directly above the knee cap. The pause is a full three count. Athletes must keep their hands on the bar for the duration of the set, but they may reset at the floor between lifts if necessary. Build over the first three sets to challenging but technically sound weight. Repeat for four more sets. M-2: 15-12-9 For Time: Power Clean, 135#/95# Thruster, 135#/95# --Time Cap: 15:00-- L2: 115/75# L1: 75/55# Extra Credit: 3 Rounds For Quality: 40 Hip Extensions 20 Toes-to-Bar FITNESS/HIT F-1: EMOM 10 3 Hang Squat Cleans Start with empty bar, add weight every round until you get to a heavy but mechanically sou

Tuesday 10/17/17 - 25 Each

MAIN WOD M-1: Handstand Skill Work 10:00 Volume Accumulation 1) Strict Deficit Handstand Pushup 2) Strict Handstand Pushup 3) Handstand Negative to Headstand 4) Box Headstand Pushup + Negative 5) Barbell Shoulder Press + 3 Count Negative M-2: AMRAP 14:00 25 Sumo Deadlift High Pulls 75/55# 25 Wall Ball, 20# to 10'/14# to 9' 25/20 Calorie Assault Bike or Row 25 Handstand Pushups L2: 65/45#, Modified HSPU or Reduce Reps L1: 45/35#, DB Push Press or Box HSPU, 15 reps of each Extra Credit: Split Jerk 3-3-3, 2x3 FITNESS CLASS F-1: AMRAP 18:00 25 Sumo Deadlift High Pulls Jog 600m 25 DB Push Press

Monday 10/16/17 - Leg Day

MAIN WOD M-1: Deadlift 5-5-5 *Build to a challenging but technically sound set. *Leave two good reps in the tank. *No TNG. Then Accumulate 15 Paused Reps *Paused reps are performed at 15% less than today's heavy set of 5. *Pause for a full three count just below the knee, then stand up the rest of the way. *Slow eccentric. M-2: As Far As Possible in 10 Minutes: 10 Calorie Row or Bike 5 Deadlifts, 275#/185# 12 Calorie Row or Bike 6 Deadlifts 14 Calorie Row or Bike 7 Deadlifts Etc. L1: Scale Deadlift to 60% Extra Credit: 3 Sets for Quality: 20 Double Kettlebell Front Rack Walking Lunges 10 Half Kneeling Kettlebell Press/side 15 Single Arm Kettlebell Rows/side FITNESS CLASS F-1: Deadlift

Sunday 10/15/17 Women's HIT and Team RWB

Women HIT Bench Press 5-5-5-3-3-3 Superset with 120' OH Carry (Right Arm down, Left back) 40 Cal Assault Nike 30 Situps 40 Db Snatch 30 Situps 40 Cal Assault Bike Team RED WHITE and BLUE Sgt. Thomas R. MacPherson, 26, assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash; was killed on Ocotber 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire. 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lbs) 12 Burpees 12 Power Snatch (115/75 lbs) 12 Burpees 12 Push Jerks (115/75 lbs) 12 Burpees 12

Friday 10/13/17 - Climbing Thrusters

MAIN WOD M-1: Split Jerk 5RM M-2: For Time: 45 Thrusters, 95#/65# 3/2 Legless Rope Climbs, 15' Ascent 3/2 Rope Climbs, 15' Ascent L2: For time: 45 Thrusters 95/65# 6/4 Rope Climbs L1: For time: 45 Thrusters 45/35# 8 Rope Walk ups TIMECAP: 8:00 Extra Credit: Front Squat Every 2:00 2 Front Squats at 85% HIT H-1: Split Jerk 5-5-5-5-5 H-2: For Time: 1 Rope Climb/3 walk ups 21 Thrusters 1 Rope Climb/3 walk ups 15 Thrusters 1 Rope Climb/3 Walk ups 9 Thrusters

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