Saturday 4/31/18 - Up & Down Reps

W: 5 Rounds @ 7-8: Row 500m Run 400m M-1: 5-10-15-20-15 Russian KB Swings 70#/55# Ab-mat Sit Ups M-2: 4 Sets for Quality: 10 Landmine Squats 10 Half Kneeling Landmine Press/Side 10 Landmine Rows/Side

Friday 4/30/18 - Squats on Squats

M-1: 12:00 EMOM (alternating, not scored) a) :45 Bike or Row b) 10 Goblet Squats c) 10 Single Arm KB Swings M-2: 1RM Front Squat Then: 20RM Back Squat *1 Attempts *65-80%

Thursday 4/29/18 - Snatchy

M-1: 15:00 EMOM 1 Snatch *Start at 70% *Build every 2 good lifts M-2: 9:00 AMRAP 10 Power Snatch 75#/55# 10 C2B Pullups 10 Ring Dips L2: 45#/35# Pullups Banded or Assisted Ring Dips L1: 35#/15# Banded or Jumping Pullups Push Ups

Wednesday 4/28/18 - Farmers Walk

W: 5 Rounds: 200m Jog 50' Single Arm Farmers Carry (L) 50' Single Arm Farmers Carry (R) M-1: Max Distance DB Farmers Walk 70#/50# *Do in gym, 50' each way *Only scale weight if RX cannot safely be picked up M-2: 1 Mile Time Trial Run Tips: 0m-400m Hard but submaximal 400m-1200m Back off slightly for middle 1200m-1400m Start to pick up the pace 1400m - 1600m Sprint!

Tuesday 4/27/18 - And you get a 10ft target..

M-1: Push Press 1RM Then: 1 Attempt at 20RM *Aim for 60-70% of 1 RM M-2: 3 Rounds For Time: 15 Burpess 30 Double Unders 15 Wall Balls to 10ft L2: 15 Double Unders Wall Balls to 9ft L1: 60 Single Unders Wall Balls 14#/10#

Monday 4/26/18 - 1RM + TT

W: Partner Row Warm Up 3x250m Row *Alternate with partner *Aim for 1000m Row Pace M-1: Power Clean 1RM Then: 1:00 AMRAP@90% M-2: 1000m Row Time Trial Tips: 0m - 200m Hard but submaximal 200m-600m Back of slightly 600m-800m Begin picking up the pace 800m-1000m Strong finish Notes: No extra credit this week. Post-Open de-load week!

Sunday 3/25/18 Sunday Hero WOD and Women's HIT

Chief Hospital Corpsman Matthew J. Bourgeois, 35, from Tallahassee, FL was killed Wednesday, March 27, 2002 while conducting a small unit training at a remote location near Quandahar, Afghanistan. Stationed in Norfolk, VA 5 Rounds for Time 5 Burpees 10 C2B 20 Wall Ball (20/14) 30 push ups 400 M run

Saturday 3/24/18 - Benching

M-1: Bench Press 5 Sets of 5 *Build to a Heavy *Not a Max M-2: 5 Rounds For Time: 400m Run 15 Thrusters 95#/65# L2: Scale Thrusters to Unbroken Weight

Thursday 3/22/18 - Rowing Away

M-1: Build to a Heavy 2 Push Jerks + 1 Split Jerk M-2: Each For Time: Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters --1:00 Rest Between Each-- Extra Credit: Snatch 6 Sets of 1 @ 70%

Wednesday 3/21/18 - Leg Speed

M-1: Clean Pull + Clean + Jerk *Build to a Heavy M-2: 5 Rounds For Time: 300m Run 12 Box Jumps 30"/24" L2: 24"/20" L1: 20"/12" Extra Work: Every 2:00 x 5 1:00@9 1:00@6 Then, 10:00 EMOM :30@9 :30@6

Tuesday 3/20/18 - Heavy Snatch

M-1: Snatch + Overhead Squat Build to a Heavy M-2: 10:00 AMRAP 3 Power Snatches 135#/95# 6 Wall Balls 9 Double Unders *Both Wall Balls and DU should be smooth and unbroken L2: Scale Snatch to 80% L1: 18 Single Unders Extra Credit: 10:00 EMOM 1-3 Muscle Ups

Monday 3/19/18 - Because No-One Should Do Monday Alone

M-1: 10:00 EMOM 2 Deadlifts *Start at 70% and build to a good heavy set of 2 *Not a 2RM M-2: 5 Rounds, alternating with a partner 250m Row 10 Burpees Over Rower *Every person does 5 Rounds *Rest while your partner works Extra Credit: Back Squat 5 Sets of 3 @70-75%

Sunday 3/18/18 Sunday Hero Wod and Women's HIT

"Danny" Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye 20 Min AMRAP 30 box jumps (24/20) 20 push press (115/75) 30 pull ups

Saturday 3/17/18 - Buying In

M-1: Snatch 6 Sets at 75-80% M-2: For Time 30 T2B --Then-- 3 Rounds 10 Deadlifts 185#/125# 10 Back Squats L2: 15 T2B 80% of Power Clean L1: 30 Hanging Knees Above Waist or Sit Ups Extra Credit: 10:00 EMOM 1-3 Muscle Ups

Friday 3/16/18 - 18.4

M-1: TBA M-2: 18.4 Extra Credit: 3 Sets 10 Split Stance Romanian DL 10 Half Kneeling Split Squats 10 Single Arm Press

Thursday 3/15/18 - Cardio

M-1: Power Clean + Jerk 6 Sets at 75-80% M-2: 3 Rounds 1000m Row 10 Goblet Squats 55#/35# 10 Burpee Over KB --1:00 Rest-- L2: Scale weight to do squats unbroken Extra Credit: 45:00 @ 6 Assault Bike or Run

Wednesday 3/14/18 - First Strength, Then Speed

M-1: 15:00 Strength Work 1 Rope Climb 5 HSPU *Choose a challenging variant for each movement M-2: Every 3:00 for 5 Sets: 15 Russian KB Swings 70#/55# 100m Sprint or 2 Shuttle Runs L2: Scaled to unbroken weight Extra Credit: 12:00 EMOM Snatch High Pull + Snatch *Start at 75% *Aim for 12 quality lifts

Tuesday 3/13/18 - Sit Down, Muscle Up

M-1: 10:00 EMOM Clean + Front Squat + Jerk *Start at 75% *Build to a Heavy M-2: 4 Rounds For Time 400m Row 4/3 Bar MU *Scale to an unbroken number of MU/C2B/PU or Jumping MU/C2B/PU Extra Credit: 10 Sets Assault Bike 1:00 @ 9 1:00 @ 6

Monday 3/12/18 - Twice

M-1: Front Squat 4 Sets of 2 *Build to a Heavy (Not Max) *1 Down Set M-2: 2 Rounds For Time 10 Power Cleans 165#/110# 20 Bar Facing Burpees 20 C2B Pull Ups 40 Double Unders L2: Weight to 70% Pullups L1: Jumping C2B 80 Single Unders Extra Credit: 10:00 EMOM 2 Deadlifts Use 75-80% of Last Week's Heavy

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Fargo, ND 58104
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ashley@crossfitfargo.com
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