M-1: 12:00 EMOM 1 Power Clean *Start at 65% and build after 2 good reps M-2: 10:00 EMOM 20 Double Unders Max Power Snatches 75#/55# *Score = Total Power Snatches L1: 20 Single Unders Extra Credit: Row 45:00 @ 6

M-1:Back Squat 8RM --25:00 Time Cap-- M-2: 21-15-9 Thrusters 115/75 Bar Facing Burpees Extra Credit: Assault Bike 3:00 @ 6 2:00 @ 7 1:00 @ 8 --2:00 Rest-- 6-8 Sets: :20 @ 10 :10 Rest

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

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

MAIN WOD M-1: Front Squat 3-3-3 Thruster 3-3-3 Push Jerk 3-3-3 M-2: 100 Push ups for time L2: Band Assistance L1: Bar Push ups Extra Credit: Bike 30min @ 8

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

MAIN WOD M-1: Snatch High Pull + Hang Snatch Build to Max M-2: 18.Zero 21-15-9 Dumbbell Snatches 50/35 Burpees, jumping over the dumbbell Extra Credit: Run 1-2 Miles

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

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

MAIN WOD M-1: AMRAP 30:00 Run 400m 1:00 Rest 15 HSPU 1:00 Rest 8 Bar Muscle Ups 1:00 Rest L2: Mod HSPU, 2:1 C2B Pull ups L1: Barbell Push Press, Jumping Bar MU or Jumping Pull ups Extra Credit: Good Morning 4x5, use 80-85% of last week’s top set of 10