Sunday 12/31/17 Team RWB and Women's HIT

Team RWB A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 7 Handstand push-ups 7 Thruster 135/95 7 Knees to elbows 7 Dead

Saturday 12/30/17 - Last WOD

MAIN WOD M-1: 3 Sets for Quality: 5 Turkish Get-Ups/side 10 Ring Rows 10 Ring Pushups 50' Forward Crawl M-2: AMRAP 20:00 Row/Bike 15 Calories 6 KB Snatches (L) Challenging Weight, from hang 6 KB Snatches ( R) Handstand Walk 30’ L2: Mod HSW or 10 shoulder taps L1: Bear Crawl Extra Credit: Front Squat 65%x2, 70%x2, 75%x2, 70%x2, 65%x2

Friday 12/29/17 - Your Weight

MAIN WOD M-1: Clean + Front Squat + Clean 1-1-1, 3x1 Build over the first three sets to a moderately challenging weight. Repeat that weight for three more sets. M-2: For Time: 21-15-9 Bodyweight Back Squats Alternate With 7-5-3 Rope Climb, 15' Ascent L2: Scale to a weight that you can do in 2 sets. 5/3/1 Rope Climbs L1: Goblet Squats 7-5-3 Rope Walkups Extra Credit: Deadlift 10x2 on 1:30 Use 60-70% Work on Perfect Form, no TNG

Thursday 12/28/17 - AMRAP

MAIN WOD M-1: Push Press + Power Jerk + Split Jerk 1-1-1, 3x1 Build over the first three sets to a moderately challenging weight. Repeat that weight for three more sets. M-2: AMRAP 9:00 15 Hand Release Push ups 21 Kettlebell Swings 53/35# Extra Credit: Assault Bike, Row or Run 45:00 @ Slow and Steady Pace

Wednesday 12/27/17 - Cardio

MAIN WOD M-1: Snatch High Pull + Hang Snatch (Above Knee) 1-1-1, 3x1 Build over the first three sets to a moderately challenging weight. Repeat that weight for three more sets. M-2: For Time: 21-18-15-12-8-6-3 Calorie Row or Bike Alternate With 42-36-30-24-16-12-6 Double Unders L2: 21-18-15-12-8-6-3 DU L1: Single Unders Extra Credit: For time: 30 Bar Muscle ups TIMECAP: 10:00 Scale to 50/40 C2B, pull ups or Ring Rows (Reduce Time Cap to 6:00)

Tuesday 12/26/17 - Modified Schedule

The only classes today will be 8:30am, noon, and 5:30pm. No open gym times! MAIN WOD M-1: Back Squat 70%x3, 75%x3, 80%x3, 85%x3, 75%x3 M-2: 5 Rounds For Time: 12 Dumbbell Power Cleans 50#/35# 6/4 Strict Handstand Pushups TIMECAP: 12:00 L2: MOD or Kipping HSPU L1: Box HSPU or Seated Press Extra Credit: Single Arm Strict Press 4x10/side @ X131

Saturday 12/23/17 - 12 Days of Christmas

12 Days of CrossFit Fargo Christmas 1 Rope Climb 2 Thrusters 155/105 3 Box Jumps 30/24′′ 4 KB Swings 70/55 5 Bar Facing Burpees 6 DB Push Press 45-55/20-30 7 Pistols (alternating) 8 T2B 9 Wall Ball 20/14# 10 Pullups 11 HSPU 12 Deadlifts 315/205 *Thrusters should be challenging weight. *Timecap is coaches choice! *To be performed like the song. Example: 1 Rope Climb 2 Thrusters + 1 Rope Climb 3 Box Jumps+ 2 Thrusters + 1 Rope Climb 4 KB Swings + 3 Box Jumps + 2 Thrusters + 1 Rope Climb Etc. Extra Credit: Row 3k

Friday 12/22/17 - A Little Heavier

MAIN WOD M-1: Front Squat 2RM M-2: For time: 50-40-30-20-10 Double Unders 10-8-6-4-2 Weighted Strict Pull up L2: Half Double unders, Challenging jumping pull up or Banded Strict Pull up L1: Single Unders, Ring Rows Extra Credit: Bulgarian Split Squat 3x10/side

Thursday 12/21/17 - Seeing Double

MAIN WOD M-1: Push Press 3RM M-2: AMRAP 7:00 Row 10 Cal 10 Burpees Over Rower --4:00 Rest-- AMRAP 7:00 10 Push Press 115/75# 10 Box Jump Overs 24/20” Scale weight as needed Extra Credit: 3 Sets: 10 Dumbbell Bench Press 10 Dicks Press 10 Lateral Raises

Wednesday 12/20/17 - Total

MAIN WOD M-1: CrossFit Total 1RM Back Squat 1RM Shoulder Press 1RM Deadlift Extra Credit: For total time: Bike 50/40 Cal 40/30 Cal 30/20 Cal 20/10 Cal

Tuesday 12/19/17 - Oh Lunges.

MAIN WOD M-1: 15:00 Volume 1) Strict Ring MU + Neg 2) Strict Ring MU 3) Toenail or Banded Ring MU 4) MU Transition 5) Ring Row M-2: AMRAP 20:00 25’ Walking OH Lunge (L) 8 Burpees 25’ Walking OH Lunge (Right) 12 T2B L2: Straight Leg Raises L1: Toes to Post Extra Credit: Snatch 70%x2, 75%x2, 80%x2, 85%x2, 90%x1x2

Monday 12/18/17 - "Elizabeth"

MAIN WOD M-1: Clean & Jerk 1RM M-2: "Elizabeth" 21-15-9 Power Clean 135/95# Ring Dip L2: 115/75 Mod Ring Dip L1: 75/55 Push ups --Time Cap: 14:00-- Extra Credit: For total time: 20 Burpee Box Jump Overs 24/20” 1:00 Rest 15 Burpee Box Jump Overs :30 Rest 10 Burpee Box Jump Overs

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

Team RWB Victoria Soto, 27, of Newton, CT a teacher at Sandy Hook Elementary School, was killed on December 14, 2012 by a gunman in the school. Victoria courageously and with disregard for own life, shielded student from danger with her own body. “Victoria” 5 Rounds For Time 10 Thrusters 95/65 14 Box Jumps 24/20 12 Sumo Deadlift High Pulls 95/65 12 Burpees 27 Kettlebell Swings, 1.5/1 pood

Saturday 12/16/17 - Weekend Workout

MAIN WOD M-1: AMRAP 18:00 7 Power Snatch 135/95# 9 Front Squats 135/95# Row 500m 7 Ring Muscle ups L2: 115/75#, Jumping MU L1: 85/60#, MU Transitions or Ring Rows Extra Credit: Power Snatch 2-2-2, 3x2 @ 90-95% of heaviest set

Friday 12/15/17 - Gymnastics

MAIN WOD M-1: 4 sets: 5-8 Dips 5-8 Strict Pull ups Notes: Add weight if possible. Scale to Banded dips or box dips, banded pull ups or ring rows. M-2: 3 Rounds For Time: 10 Power Cleans, 185#/125# 20 Toes-to-Bar TIMECAP: 15:00 L2: 145/100# Hanging Leg Raises L1: 95/65# Tuck ups or toes to post EC: Bench Press 3 @ 8 Then 15 reps @ 65% of 3 @ 8 weight at a tempo: 33X1

Thursday 12/14/17 - 1500 - 150 - 15

MAIN WOD M-1: Back Squat 70%x3, 75%x3, 80%x3, 85%x3, 75%x3 M-2: For Time: 1500m Row 150 Double Unders 15 Thrusters, 145#/100# TIMECAP: 15:00 L2: 50 Double Unders 115/80# L1: 150 Single unders 85/60# Extra Credit: Every 3:00x4 Row 25/20cal @ Sprint Pace Recovery pace/rest remaining time

Wednesday 12/13/17 - Fifty Reps

MAIN WOD M-1: Overhead Squat 5-5-3-3-2-2 M-2: For Time: 50 Wall Ball, 20# to 10'/14# to 9' 50 Dumbbell Front Rack Walking Lunges, 50#/35# 50 Burpees 50 Sit-Ups 50 Overhead Squats, 95#/65# L2: Scale weight L1: 25 reps of each EC: 10-15:00 Freestanding handstand progression and practice

Tuesday 12/12/17 - You Go, I Go

MAIN WOD M-1: Every 3:00x4 8 Romanian Deadlifts 40-50% of 1RM DL :15 Superman hold :15 Hollow hold Notes: Romanian Deadlifts should have PERFECT form. Minimal bending of the knee. Double overhand, no mixed grip. M-2: 10 Rounds For Time, alternating with a partner: 15 Jumping Squats 15 Russian Kettlebell Swings 70/53# Notes: Partner A does 15 jumping squats and 15 KBS, then Partner B does a full round. Aim for unbroken sets. Both partners do 10 full rounds each. L2: Scale weight L1: Scale to Air Squats, Scale volume to 8-10 reps per round. Extra Credit: 4 Sets For Quality: 10 GHD Sit ups 10 Back Extensions

Monday 12/11/17 - Shuttle Run

MAIN WOD M-1: Push Press 70%x3, 75%x3, 80%x3, 85%x3, 75%x3 M-2: AMRAP 14: 10 Dumbbell Cleans, 50#/35# 10 Handstand Pushups 200' Shuttle Run (50' Out + 50' Back x 2) L2: Mod HSPU L1: DB Push Press EC: Extra Credit: 4 Sets For Quality: 10 Split Stance Kettlebell Press (5 left, then 5 right) 10 Single Arm Kettlebell Rows/side @ X331 Tempo

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