Thursday 11/30/17 - As High As Possible

MAIN WOD M-1: 3 Sets for Quality: 12 Banded steps Each way 12 Alternating Arm/leg Raise 12 Sidelying Clam 4 Box Jumps, as high as possible M-2: 5 Rounds For Time: 12 Deadlifts, 135#/95# 9 Box Jumps, 24"/20" 6 Thrusters, 135#/95# L2: 105/70# L1: 75/55# EC: Push Press 3-3-3 15 Paused reps @ 85% of heavy set of 3

Wednesday 11/29/17 - Squat-A-Lot

MAIN WOD M-1: Front Squat 3x2, use 90-95% of last week's heaviest set of 2 Then, 3x2 Paused Reps, use 80-85% of last week's heaviest set of 2 M-2: 14:00 AMRAP 20 Wall Ball, 20# to 10'/14# to 9' 15 Toes-to-Bar 35' Single Arm Overhead Walking Lunge, challenging weight, switch arms every round L2: Straight Leg Raises L1: Tuck ups Extra Credit: Snatch 8x1, use 85-95% of last week's top working weight (from Fri 11/24)

Fitness Through the Holidaze

The time from Thanksgiving to Christmas and on to the New Year can be a blur. As we feel rushed and overwhelmed striving for feelings of slow and sweet. And while I mentioned sweet, I might as well mention all of the Christmas goodies we welcome as a part of our diet, because…holidays. (You know, it would almost feel wrong not to try one of each. And they are always better paired with eggnog.) Moving into December, I will not tell you your fitness should be prioritized over downtime, or above celebrations. Christmastime should be savored, as you gladly give extra time to family and embrace tradition. Welcome the things that bring you comfort, joy and at the very least, make the cold more b

Tuesday 11/28/17 - Kind of Like Annie

MAIN WOD M-1: 15:00 Handstand Work Wall Facing Strict HSPU Strict Deficit HSPU Strict HSPU HSPU negative Box HSPU Shoulder Press at X331 tempo M-2: For time: 50-40-30-20-10 Kettlebell Swings 53/35# Sit ups L2: Scale weight L1: 30-20-10 Extra Credit: Bike: Warm-Up: 3x1:00 Moderate Effort Every 5:00 x 4: 4x20/15 Calories Max Effort

Monday 11/27/17 - Power Up

MAIN WOD M-1: Power Clean 2-2-2, 3x2 Build over the first 3 sets to a challenging but technically sound weight. Repeat for 3 more sets. M-2: Every 5:00 x 4: 250m Row 12/9 Chest-to-Bar Pullups 16 Dumbbell Snatch, alternating, 50#/35# L2: Pull ups L1: Jumping C2B or Ring Rows EC: Clean & Jerk 8x1, use 85-95% of last week's top working weight

Sunday 11/26/17 Women's HIT and Team RWB

Women's HIT Shoulder press 1-1-1 Push press 2-2-2 Push Jerk 3-3-3 WOD 10-20-30 Box jumps Kettlebell Swings Sit ups Team RWB "Kevin" Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL. 3 rou

Friday 11/24/17 - Every 7

MAIN WOD M-1: Snatch 1-1-1, 4x1 Notes: Build over the first three sets to a challenging but technically sound weight. Repeat heaviest weight for four more 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: Jumping Bar MU or Burpee Pull ups (1’ above reach), scale snatch to 70% L1: Jumping C2B or Ring Row Extra Credit: Run 6x800m @ 7 1:00 rest between sets Notes: Aim for a steady, manageable heart rate. You should be able to speak in brief sentences for the duration of the workout. Walk during rest.

Thursday 11/23/17 - Teams of 2

MAIN WOD M-1: In Teams of 2, Scaling Weight as needed 0:00-6:00 Run 400m (both) 2 Rounds: (one person working at a time) 20 Wall Ball Shots 15 Power Cleans 95/65# 6:00-12:00 Run 400m 2 Rounds: 20 Wall Ball Shots 12 Power Cleans 135/85# 12:00-18:00 Run 400m 2 Rounds: 20 Wall Ball Shots 9 Power Cleans 155/105# 18:00-24:00 Run 400m 2 Rounds: 20 Wall Ball Shots 6 Power Cleans 185/125# 24:00-30:00 Run 400m 2 Rounds: 20 Wall Ball Shots 3 Power Cleans 205/145#

Wednesday 11/22/17 - Pull Ups For Time

MAIN WOD M-1:For Time 50/40 Chest 2 Bar Pull Ups 6:00 Time Cap Notes: *No jumping or banded pull ups today! L2: Pull Ups L1: Ring Rows M-2: For time: 1500m Row 50 Thrusters 75/55# 25 Bar Facing Burpees L2: 45/35# L1: For time: Row 1000m 25 PVC Thrusters 10 Bar Facing Burpees Extra Credit: 3 Sets For Quality: 20 Half Kneeling Alternating Kettlebell Press 10 Ring Rows 1:00 Front Plank Notes: KB Press: 20 = 10/side. Pause at both ends, control eccentric. Ring Row: Pause at top, slow eccentric, pause at bottom. Focus on maximizing scapular range of motion at both ends. Select angle to allow you to maintain tempo. Plank: If 1:00 front plank with perfect form is easy, add load.

Tuesday 11/21/17 - Body Weight WOD

MAIN WOD M-1: Front Squat 2-2-2, then accumulate 15 paused reps at -20% Notes: Build over the first three sets to a challenging but technically sound set, leaving 2 good reps in the tank. Paused reps are performed at 20% less than today's heavy set of 2. Slow eccentric, full three count pause right at parallel (not at the bottom,). M-2: AMRAP 12: 15 Toes-to-Bar 12 Box Jumps, 24"/20" 9 Handstand Pushups 36 Double Unders L2: AMRAP 12: 15 Straight Leg Raises 12 Box Jumps 20"/18" 9 Modified Handstand Pushups 12 Double Unders L1: AMRAP 12: 15 Tuck ups 12 Step ups 9 DB Push Press 36 Ski Jump Singles (https://www.youtube.com/watch?v=Izau2VeupaE) Extra Credit: Row 5:00 @ 6 5 Sets: 600m @ 8-9 30

Monday 11/20/17 - Up the Rope, Down the Reps

MAIN WOD M-1: Clean and Jerk 1-1-1, 4x1 Notes: Build over the first three sets to a challenging but technically sound weight. Repeat heaviest weight for four more sets. M-2: For Time: 12-9-6 Clean & Jerk, 155#/105# Alternate With 3-2-1 Legless Rope Climb, 15' Ascent L2: Scale to 65-70%, 15’ Rope Climb or 12’ Rope Climb L1: 6-4-2 Rope Walk ups Extra Credit: Muscle ups 30 Reps for time Timecap: 10:00 Or 10:00 Muscle up skills and drills

Sunday 11/19/17 Sunday Team RWB and Women's HIT

Team Red White and Blue Army Pfc. Sheldon Hawk Eagle, 21, of Grand Forks, N.D.; assigned to the 1st Battalion, 320th Field Artillery, 101st Airborne Division (Air Assault), Fort Campbell, Ky.; killed Nov. 15, 2003 when two UH-60 Black Hawk helicopters crashed in Mosul, Iraq. 3 Rounds 25 Wall Ball Shots 25 Power Snatches 95/65 25 Pushups 25 Situps 2 Rope Climbs

Saturday 11/18/17 - Deadlift Technique Day

MAIN WOD M-1: Deadlift Set up Drills Then 4x3 @ 75% M-2: AMRAP 17:00 30 Box jumps 24/20” 20 Burpees 10 Bar Muscle ups L2: 20 C2B Pull ups or Chin over bar Pull ups L1: Jumping Bar MU or 10 Ring Rows + 10 Push ups Extra Credit: For total time 10 DB Thrusters 50/35# Rest 1:00 20 DB Thrusters Rest 2:00 30 DB Thrusters *Scale to something you can hold sets of 10

Friday 11/17/17 - How High?

MAIN WOD M-1: Hang Clean 1RM M-2: 15-12-9 For Time: Dumbbell Snatch, 50#/35#, left arm Dumbbell Snatch, 50#/35#, right arm 12/11' Wall Ball Shots Extra Credit: Assault Bike 6x2000m @ 7 1:00 rest between sets

Thursday 11/16/17 - You Oughta do this Tabata

MAIN WOD M-1: Tabata back squats, 95/65 (from rig) Rest 1 minute Tabata L-sit Rest 1 minute Tabata ring rows Rest 1 minute Tabata handstand hold (scale to Plank hold) Rest 1 minute Tabata row (for calories) A Tabata is :20 of work followed by :10 of rest for 8 rounds. Extra Credit: Split Jerk 3RM

Wednesday 11/15/17 - To the Bar

MAIN WOD M-1: 15:00 Toes to Bar Drills and Skill Practice 1. :05 L Hang directly into Strict T2B 2. Strict T2B 3. Kipping T2B 4. Toes to Rings 5. Knee Raises or Toes to Post M-2: 3 Rounds for time: 10 Squat Snatch 155/105 20 Burpees Time Cap: 16:00 Extra Credit: Push Press 5RM

Tuesday 11/14/17 - Ring the Bell, Lift the Bell

MAIN WOD M-1: Back Squat 5RM M-2: 2-4-6-8-10 For Time: Dumbbell Power Clean, 50#/35# Dumbbell Front Squat, 50#/35# Chest-to-Bar Pullup L2: Chin over Bar Pull up L1: Jumping Chest to Bar Extra Credit: 4 Sets For Quality: 10 Split Stance Kettlebell Press (5 left, then 5 right) 10 Single Arm Kettlebell Rows/side @ X331 Tempo

Monday 11/13/17 - Turkish AMRAP

MAIN WOD M-1: 15:00 Turkish Get up Practice Practice TGU with DB, KB, Barbell, Sandbag, Med Ball. M-2: AMRAP 20:00 20 Cal Row or Bike 15 Ring Dips 10 Turkish Get ups* *Athlete’s choice, but must use same thing for whole WOD. L2: Box dips L1: Push ups, Turkish sit ups Extra Credit: 3 Sets 10-20 GHD Sit ups or 30 Abmat Sit ups 30 Superman Rocks

Sunday 11/12/17 Sunday Team RWB and Women's HIT

Women's HIT Class H-1 Strength/Skill 15 Min Rope Climb Practice or Accumulate 10 Rope Climbs H-2 Metcon 5 rounds for time of: 60 Ft. Front Rack Barbell Lunge Shuttle sprint (15-30-60 Ft ) Team RWB Viola Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95/65 lb. 17 pull-ups 13 power cleans, 95/65 lb. U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including

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