Monday 1/29/18 - Shuttle Runs
M-1: 12:00 EMOM
1 Power Snatch
*Start at 65% of 1RM and Build Every 2 Good Lifts M-2: Every 4:00 for 4 Sets: 2 Shuttle Runs ↑↓ 21 Chest 2 Bar Pullups 15 Hang Power Cleans 115#/75# L2: Pullups L1: Jumping C2B Extra Credit: 18:00 EMOM alt. a) 15 Box Jump Overs 24/20 b) 12 KB Snatch (L) 55/35 c) 2-4 Bar MU d) 12 KB Snatch (R) 55/35
Sunday 1/28/18 Sunday Hero WOD and Women's HIT
Major Alan R. Johnson, 44, of Yakima, Washington, died January 26, 2007, in Balad, Iraq, of wounds suffered when an improvised explosive device detonated near his Humvee at Muqdadiyah, Iraq, the same day. He was assigned to the 402nd Civil Affairs Battalion, Tonawanda, New York. Johnson first entered the Army October 31, 1980, as a North Dakota Army National Guardsman specializing in Army engineering. He enlisted into the Army National Guard for a five-year tour, earning his
Friday 1/26/18 - Math & Tabata
MAIN WOD M-1: AMRAP 7:00 3 Clean & Jerks, 135/95# 1 Muscle up 5 Clean & Jerks 2 MU 7 Clean & Jerks 3 MU 9/4, 11/5, 13/6, etc L2: Jumping MU L1: MU Transition M-2: Tabata: 8 Sets of :20 on, :10 rest: Assault Bike or Row Extra Credit: Deadlift 4x4, use 70-75% of last week’s top set of 8
Welcoming the Vespas!
In February we will welcome Michael, Jade, and Hadley to CrossFit Fargo! After their most recent visit to CrossFit Fargo, I had the opportunity to learn more about the Vespas through a Q&A. I am excited to share some of what I learned with you. I am equally excited for them to experience how welcoming our CrossFit Fargo community is! The Vespas Michael was born in Springfield, Illinois but moved to Minnesota at the age of ten. He grew up in Duluth and graduated from East High
Wednesday 1/24/18 - Jump On Over
MAIN WOD M-1: Clean (1) Find Heavy Single (2) 12x1 on, use 80-85% of Today’s Single M-2: 16:00 AMRAP: 12 Burpee Box Jump Overs, 24/20” 8 Toes to Bar 48 Double Unders 8 Chest to Bar Pull ups 12 Wall Ball Shots 20/14 to 10/9’ L2: Hanging Leg Raises, 24 DU, Pull ups L1: Tuck ups, Single unders, Ring Rows Extra Credit: Front Squat 4x3, use 75-80% of last week’s top set of 6
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