Wednesday 2/28/18 - By 10's

M-1: 10:00 EMOM Clean + Front Squat + Jerk *Start at 70% of C&J M-2: 5 Rounds: 10 Bar Facing Burpees 20 Power Cleans 95#/65# 30 Double Unders 1:00 Rest L2: Scaled weight to approximately 45% :30 Double Unders L1: 60 Single Unders

Tuesday 2/27/18 - EMOM WOD

M-1: 12:00 EMOM Snatch High Pull + Snatch *Start at 70% *Build every 2 good lifts M-2: 18:00 EMOM a) 2-5 Muscle Ups b) :30 Russian KB Swings, :30 Rest 70#/55# c) :30 Calorie Row, :30 Rest L2: Jumping Muscle Ups or C2B 55#/35# L1: Pullups or Jumping Pullups 35#/25# Extra Credit: 3 Sets: Bike or Row 8:00@8, 4:00 Rest

Monday 2/26/18 - Squat + Box Jump

M-1: Back Squat 4 Sets of 3 at 70-75% M-2: 5 Rounds: 50 Double Unders 20 Sit Ups 10 Squat + Box Jumps 24"/20" L2: :45 Double Unders 20"/12" L1: 75 Single Unders Jumping Squats Extra Credit: 15:00@8 1 Rope Climb (Challenging Variant) 5 Handstand Pushups (Challenging Variant) *This is strength work, not conditioning.

Sunday 2/25/18 Sunday Hero WOD and Women's HIT

Marine Lance Cpl. Caleb L. Erickson 20, of Waseca, Minn died February 28, 2014 while conducting combat operations in Helmand province, Afghanistan. He was assigned to 1st Battalion, 9th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, Camp Lejeune, N.C. Complete with a Partner 100 Cal Row 80 Deadlift 185/135 *Partner will hold Hand Stand 60 Burpees 40 Power Cleans 135/95 * Partner holds a KB in Front Rack 20 Box Jumps 30/24 2000 M Row

Saturday 2/24/18 - By Two

M-1: Snatch 8:00 to find a Heavy Single 2:00 Transistion 8 Sets of 2 Touch & Go Every :45 @80-85% M-2: 2 Rounds For Time: 1 Mile Run 100 Sit Ups L2: Row 2000m/1600m Bike 4K/3.2K L1: 50 Sit Ups Extra Credit: Clean 8:00 to find a Heavy Single 2:00 Transistion 8 Sets of 2 Touch & Go Every :45 @80-85%

Friday 2/23/18 - 18.1

M-1: 3 Sets: 10 Split Stance Romanian Deadlifts/Side 10 Half Kneeling Split Squats/Side 10 Single Arm Strict Press/Side M-2: 18.1

Thursday 2/22/18 - 5K Row

W: 3 Sets: 1:00 Jump Rope 1:00 Inch Worms M-1: Snatch 6 Sets of 1 *Stay between 70-80% M-2: 5,000m Row

Wednesday 2/21/18 - It's Deadlift Day!

W: 4 Sets: 5-8 Strict Chin Ups or Ring Rows :20 Chest-to-Wall Handstand or Wall Walk 10 Pause Squat + Broad Jump M-1:10:00 EMOM 2 Deadlifts *Start at 70% *Build to a Heavy Set M-2: 4 Rounds For Time: 15 Box Jumps 30"/24" 12 Chest-to-Bar Pullups 9 Handstand Pushups --10:00 Time Cap-- L2: 24"/20" Pullups Modified HSPU L1: 20"/12" Ring Rows Push Ups Extra Credit: 4 Rounds For Time 12/9 Calorie Bike 15/10 Calorie Row

Tuesday 2/20/18 - Keep Moving

M-1: Front Squats 4 Sets of 4 *Build Over Sets 1-3 to Heavy Set of 4 *Do 1 Down Set @ 90% M-2: 3 Rounds 10 Power Snatches 135#/95# 30 Air Squats 200m Run --14:00 Time Cap-- *Scale Snatch to 75% Extra Credit: 15:00@8: 1 Rope Climb (Challenging Variant) 5 HSPU (Challenging Variant) *Notes: This is strength work not conditioning.

Monday 2/19/18 - Open Season

M-1:10:00 EMOM Clean Pull + Clean + Jerk *Start at 70% M-2: 14:00 AMRAP 60 Calorie Row 50 Toes-to-Bar 40 Wall Balls 30 Cleans 135#/95# 20 Muscle Ups L2: Hanging Leg Raise Scale Cleans to 70% Jumping Ring Muscle Ups L1: Rower Sit Ups Ring Dip + Push Up Extra Credit: 12:00 EMOM Snatch + Overhead Squat *Start at 70% *Build to a Heavy Set

Sunday 2/18/18 Sunday Hero WOD and Women's HIT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. "DT" 5 Rounds For Time 12 Deadlifts (155/105) 9 hang power cleans (155/105) 6 push jerks (155/105)

Saturday 2/17/18 - Granite Games Throwdown

There will be no classes Saturday 2/17/18. CrossFit Fargo is hosting the Granite Games Throwdown competition. Please come cheer on your friends that are competing! We have a lot of members from CrossFit Fargo competing this weekend for the first time.

Friday 2/16/18 - Usters

M-1: 10:00 to Build to a Heavy Thruster *From the Floor M-2: 5 Rounds For Time: 100m Sprint (Or 3 Shuttle Runs) 10 Clusters 115#/75# 15 KB Swings 70#/55# 100m Sprint --2:00 Rest-- 32:00 Time Cap Extra Credit: 12:00 EMOM 1 Power Snatch *Start at 65% *Build every 2 good reps

Thursday 2/15/18 - Up, Up, Away

M-1: Back Squat 5 Sets of 5 *Building over the first 3 sets to a Heavy Set of 5 *2 Down Sets at 90% M-2: 10-20-30 For Time Pistols, alternating Hang Power Clean & Jerk 95#/65# Chest 2 Bar Pullup L2: Modified Pistols Pullups L1: Lunges, alternating Jumping Pullups Extra Credit: 3 Sets: 5-10 Strict Pullups 10 Half Kneeling Landmine Lateral Raise/Side 10 Split Stance Romanian Deadlifts/Side

Valentine's Day 2/14/18 - Gym Love

M-1: 12:00 EMOM 1 Power Clean *Start at 65% *Build every 2 good reps M-2: 24:00 EMOM a) :30 Double Unders b) :30 Handstand Pushups c) :30 Box Jumps 30"/24" d) :30 Pushups Score: Total Reps of Each L2: DU Practice Modified HSPU Box Jumps 24"/20" L1: Single Unders DB Push Press Step Ups Modified Pushups Extra Credit: Assault Bike: 3:00@6 2:00@7 1:00@8 --2:00 Rest-- 6-8 Sets: :20@10 :10 Rest

Tuesday 2/13/18 - Hold On

M-1: 10:00 EMOM 1 Power Jerk + 1 Split Jerk *Start at 65% of Clean & Jerk *Build every 2 good sets M-2: 14:00 AMRAP 21/18 Calorie Row 14 Toes 2 Bar 5/3 Muscles Ups L2: Hanging Leg Raise Jumping Ring MU L1: Toes to Post Ring Row + Push Up Extra Credit: 3 Sets: 10 Single Arm Strict Press/Side 10 Single Arm Row/Side 10 Half Kneeling Split Squat/Side

Monday 2/12/18 - And then...

M-1: Deadlift 5 Sets of 5 *Building over the first 3 sets to a Heavy Set of 5 *2 Down Sets at 90% M-2: 21-18-15-12-9-6-3 Deadlift 185#/125# Bar Facing Burpee L2: Scale weight to do 21 Unbroken L1: 18-15-12-9-6-3 Extra Credit: 5x4 Front Squat *Build to a Heavy + 2 Down Sets

Sunday 2/11/18 Sunday Hero WOD and Women's HIT

In honor of Officer Jason Moszer, 33, killed in the line of Duty on the 11th of February, 2016. Office Moszer was not a CrossFitter but was heavily involved at TNT Gymnastics as his step-daughter is on the competitive team. This workout is less about barbells and more about movement. Badge Number 98 9 Rounds 8 Movements 6 Years in Service = 6 Reps of Each Movement Killed on the 300 Block of 9th Ave = 300 M Run 9 Rounds For Time 300 M Run 6 Air Squats 6 Pull-Ups 6 Box Jumps (24/20) 6 Burpees 6 Sit-Ups 6 Lunges 6 Russian KB Swings (53/35) Running will be outside, as the FM PD are outside in the elements everyday. Experienced athletes will hold a KB for the squats and lunges. Sit ups and run

Saturday 2/10/18 - Up & Down the Ladder

M-1: 12:00 EMOM 1 Power Snatch *Start at 65% of 1RM, build after 2 good lifts M-2: For Time: 1,000m Row 50 Sit Ups 100 Wall Balls 50 Sit Ups 1,000m Row --23:00 Time Cap-- Extra Credit: 12:00 EMOM 1 Clean & Jerk *Start at 65%, build after 2 good lifts

Friday 2/9/18 - Skill Heavy

M-1: Clean 8:00 to find a Heavy Single --2:00 Transition-- 12 Sets of 1 Every :30 @ 80-85% M-2: 12-9-6 Hang Squat Clean 165#/115# Burpee Bar Muscles Ups L2: Choose weight to complete lifts in 2 or 3 sets Burpee Jumping Bar MU L1: Burpee Jumping Pull Up Extra Credit: Assault Bike 45:00 @ 6

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