Tuesday 1/30/18 - Bar Facing Burpees

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

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 commission as a second lieutenant in 1986. 50 Push Press 95/65 150 Double Unders 50 SDLHP 95/65 100 Situps

Saturday 1/27/18 - Reps

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

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

Thursday 1/25/18 - Snatches!

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

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 School in 2008. Then went on to one semester at Lake Superior College for Fire Technology. Michael spent four years Active and two years Reserve as a 68W (Combat Medic) for the United States Army. Jade was born and rais

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

Tuesday 1/23/18 - Built In Rest

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

Monday 1/22/18 - Not 16.5, But Almost

M-1: 1 Push Press + 2 Power Jerk + 3 Split Jerk Build to Max M-2: Every 1:30 x 8 Sets 12/9 Calorie Row 9 Thrusters 95/65# L2: 75/55# L1: 9/6 Calorie Row 6 Thrusters Extra Credit: Hang Snatch (Above Knee) (1)8:00 to Find heavy single (2)8x2 on 0:45, use 80-85% of today’s Single

Sunday 1/21/17 Team RWB and Women's HIT

SSGT Kenneth W. Hendrickson ,41, of Bismarck, N.D.; assigned to the 957th Engineer Company, 130th Engineer Brigade, Army National Guard, Bismarck, N.D.; attached to Task Force All American; died Jan. 24, 2004 when his convoy was attacked by an improvised explosive device north of Fallujah, Iraq. 14 MIN AMRAP 20 Deadlifts 185/115 20 Pushups 50 Double Unders

Saturday 1/20/18 - Not So Long EMOM

M-1: Push Press + Power Jerk + Split Jerk 5x1, use 90-95% of last week’s top set, or perform 5 working sets of the complex M-2: On a 12-minute clock, 4 rounds of: 1 minute of KB snatches 53/35# (alternate every 5 reps) 1 minute of sit-ups 1 minute of lunges

Friday 1/19/18 - Rounds within Rounds

M-1: Clean & Jerk 12x1 EMOM Start at 65%-70% M-2: AMRAP 16: 2 Rounds: 8 Dumbbell Power Cleans, 50#/35# 4 Bar Muscle-Ups 2 Rounds: 20 Dumbbell Snatch, 50#/35#, alternating 10 Burpee Box Jump Overs, 24"/20" L2: Banded Bar MU L1: Jumping Bar MU or Jumping C2B Extra Credit: 4 Sets for Quality: 10 Cuban Press 10 Hip Thrusts 10 Single Arm Dumbbell Rows/side

Thursday 1/18/18 - Longest EMOM Ever

M-1: EMOM 28:00, Alternating Row 10-25 Calories 2-8 Strict Handstand Push ups Bike 5-20 Calories 5-15 T2B L2: Mod HSPU or Kipping, Hanging Leg Raises L1: Box HSPU or DB Press, Knee Raises or Tuck ups Extra Credit: 5 Rounds: 2-6 Muscle ups (no more than 2 sets) 1:00 Rest 15-25 Unbroken Wall Ball Shots 1:00 Rest Notes: Sub Banded MU, MU Transitions or Pull ups for the Muscle ups

Wednesday 1/17/18 - 17.5

M-1: Back Squat 8-8-8-8 Notes Build over the first three sets to a weight which is heavy but technical, leaving one good rep in the tank. The fourth set is performed with 90% of the third set. M-2: 17.5 10 Rounds for Time: 9 Thrusters 95/65# 35 DU Timecap: 14:00 Note: Athlete should choose a weight to finish within the timecap. Unbroken reps for the majority of the workout are desired. L2: 15 DU L1: 35 SU Extra Credit: Assault Bike 8 Sets: 0:30 Max Effort for Calories 3:00 Rest

Tuesday 1/16/18 - Rest up

M-1: Snatch 12x1 EMOM Start at 65-70% M-2: On a 25-minute clock, 5 rounds of: Row/bike for 50 seconds, rest 10 seconds Row/bike for 40 seconds, rest 20 seconds Row/bike for 30 seconds, rest 30 seconds Row/bike for 20 seconds, rest 40 seconds Row/bike for 10 seconds, rest 50 seconds Score is Calories Extra Credit: Clean + Front Squat + Clean 1-1-1-1, 2x1 Notes Build over the first four sets to a challenging but not quite maximal weight. use 90-95% of that weight for two more sets.

Monday 1/15/18 - Bar Up, Body Up

MAIN WOD M-1: Conventional Deadlift 8-8-8-8 Notes Build over the first three sets to a weight which is heavy but technical, leaving one good rep in the tank. The fourth set is performed with 90% of the third set. M-2: AMRAP 10: 1 Deadlift, 185#/125# 1 Chest-to-Bar Pullup 2 Deadlifts 2 Chest-to-Bar Pullups 3/3, 4/4, etc Extra Credit: Good Morning 10-10-10-10 Notes Build over the first three sets to a weight which is heavy but technical, leaving two good reps in the tank. The fourth set is performed with 90% of the third set.

Sunday 1/14/18 Team RWB and Women's HIT

In honor of North Dakota Army National Guard Sgt. Keith L. Smette, 25, of Fargo, N.D.; assigned to the 957th Engineer Company, 130th Engineer Brigade, Army National Guard, Bismarck, N.D.; attached to Task Force All American; died Jan. 24 when his convoy was attacked by an improvised explosive device north of Fallujah, Iraq. With a Partner: 4000/3000 M Row While Partner A Rows, Partner B will perform as an AMRAP: 5 Toes to Bar 10 Wall Shots 15 Pushups

Saturday 1/13/18 - Unbroken Thrusters

MAIN WOD M-1: EMOM 10:00 3 Unbroken Thrusters (from ground) *Start at 50% of Clean, add weight as you go **Make sure these are not jerks! M-2: 3 Rounds for time: 60 Squats 30 Knees-to-elbows 30 Ring Push ups L2: Tuck ups, Push ups on ground instead of rings L1: 3RFT: 30 Squats, 15 Tuck ups, 15 Push ups Extra Credit: For time: 50 Bar Facing Burpees

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