Monday 4/30/18 - Beach Season

M-1: 10:00 EMOM 2 Power Cleans *First rep has a 3 count pause right off the floor *Start at +5/10lbs from last week, or 83% of 1RM M-2: 25:00 AMRAP 20 Push Ups 30 Butterfly Sit Ups 800m Run *For athletes who are unable to run, sub 40 Cal Row Extra Credit: 12:00 For Quality Row 1:30@6 Squat Flow 8 Goblet Squats, controlled eccentric 10 Banded Archer Pulls/side

Sunday 4/29/18 Sunday Hero WOD and Women's HIT

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.

Saturday 4/28/18 - Many Reps

M-1: Back Squat 15 Reps --1:30 Rest-- 12 Reps --1:00 Rest-- 9 Reps *Use 20RM weight M-2: 15:00 EMOM, alternating a) 5 Pistols/Side Rockback Pistols Pistol Negatives Counter Balance/To Box b) 3 Single Arm Scapular Pull Ups + :05 Pause/Side 5 Scapular Pull Ups + :05 Pause 5 Scapular Pull Ups c) 5 Wall Walks + :05 Pause 5 Scapular Handstand Push Ups 5 Scapular Push Ups

Friday 4/27/18 - Farmers

M-1: Push Press 10:00 EMOM 2 Reps --2:00 Transistion-- 4 Sets of 8 Every 1:30 *Start at +5lbs from last week or 80% *Start sets of 8 at +5lbs from last week or 70-80% of today's heaviest M-2: Farmer's Walk 4 Sets of 50m As Heavy As Possible Extra Credit: 12:00 For Quality Assault Bike 1:30@6 PVC Flow 10 Banded Steps/side :30 Side Plank/side

Thursday 4/26/18 - Bring a Friend

All members are invited to Bring a Friend to any class, all day Thursday 4/26/18. M-1: 10:00 EMOM 2 Hang Power Cleans *Start at 80% M-2: "The Chief" with a Partner 15:00 AMRAP 3 Power Cleans 135#/95# 6 Push Ups 9 Air Squats *Alternate rounds with a partner L2: Scale to a weight you can do one rep right after another on the cleans L1: Modified Push Ups Extra Credit: 4 Sets For Quality: 10 Half Kneeling Landmine Press/side 10 Landmine Rows/side :30 - 1:00 Hollow Rock/Hold

Wednesday 4/25/18 - On the Run

M-1: 15:00 EMOM a) 5 C2B Pull Up @x131 (L2: Chin Ups L1: Ring Rows) b) 5 Strict Ring Dips @31x1 Pace Starts at Top of Dip (L2: Negative L1: Push Up) c) 20 Superman Extensions with Pause at Top (L2: :30 Superman Hold) M-2: 6 Sets of 200m Run on the 2:00 Extra Credit: 12:00 For Quality: Row 1:30 @ 6 Squat Flow 8 Goblet Squats, slow eccentric 10 Banded Archer Pulls

Tuesday 4/24/18 - Snatchy

M-1: Paused Snatch Pull + Paused Snatch + Hang Snatch 8 Sets of 1 *3 Count Pause, on the way up from the ground, below the knee *Start at +5/10lbs from last week or 65%, and build M-2: 10:00 AMRAP 35 Double Unders 9 Power Snatces 95#/65# *Choose weight that allows for Snatches to be done in no more than 3 sets L2: 35 DU Attempts L1: 70 Single Unders Extra Credit: 12:00 For Quality 1:00 Jump Rope Triplanar Pigeon :10/ea. 5 Russian KB Swings 4 KB SDLHP 3 KB Swings 10 Hollow Rocks 10 Weighted Russian Twists 10#/5#

Monday 4/23/18 - 21, 15, 9

M-1: Split Jerks 10 Sets of 1 *Start at 75% of 1RM *Build to a Heavy M-2: 21-15-9 Calorie Row Push Press 115#/75# --9:00 Time Cap-- *Choose weight that allows for the first set to be done in no more than 3 sets Extra Credit: 5 Rounds @ 7-8: Row 500m Run 400m

Sunday 4/22/18 Sunday Hero WOD and Women's HIT

Patrick Daniel Tillman was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed on April 22, 2004, in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. 7 Rounds 7 Deadlifts 315/225 200 M Sprint 15 Pull-ups :45 Second Rest

Saturday 4/21/18 - Up & Down

M-1:15:00 EMOM, alternating a) 5 Pistols/Side Rockback Pistols Pistol Negatives Counter Balance/To Box b) 3 Single Arm Scapular Pull Ups + :05 Pause/Side 5 Scapular Pull Ups + :05 Pause 5 Scapular Pull Ups c) 5 Wall Walks + :05 Pause 5 Scapular Handstand Push Ups 5 Scapular Push Ups M-2: For Time: 185#/125# 10 Power Cleans, 2 Back Squats 8 Power Cleans, 4 Back Squats 6 Power Cleans 6 Back Squats 4 Power Cleans, 8 Back Squats 2 Power Cleans, 10 Back Squats L2: 135#/95# L1: 95#/65# Extra Credit: 15:00 EMOM 1 Split Jerk *Start at 75%, Build every 2 good lifts

Friday 4/20/18 - Row Sprints

M-1: Paused Snatch Pull + Paused Snatch + Hang Snatch 8 Sets of 1 *Pause is below the knee, on the way up from the floor *Start at 65% and build M-2: 6 Sets of 250m Row *alternate with partner, each person does 6 *aim for consistency in pace, just below threshold *score = time of last set Extra Credit: 12:00 for Quality 50' High Knees 50' Butt Kicks Triplanar Sampson Lunge, :10 ea. position 20 Side lying clams/side 8 Ring Rows @x131

Thursday 4/19/18 - "Grace"

M-1: 10:00 EMOM 3 Power Cleans *Start at +5/10lbs from last week's or 75% *3 count pause on the first rep, on the way up, right below the knees *No pause on reps 2 and 3 M-2: "Grace" 30 Clean & Jerks For Time 135#/95# --6:00 Time Cap-- *Should be able to do 6 Reps/1:00 Extra Credit: 6 Sets of 400m Run, Rest 1:1 Or 3 Sets of 100m Farmers Carry, Unbroken AHAP

Wednesday 4/18/18 - Traveling WOD

M-1: 10:00 EMOM 3 Front Squats *Start at +5/10lbs from last week's and build, or 70% *3 count pause on the first rep, right at parallel on the way down, and come up from there *Don't bounce out of the pause! *No pause on reps 2 and 3 M-2: 12:00 AMRAP 50' Suitcase Walking Lunge (L) 50' Suitcase Walking Lunge (R) 10/7 Strict Ring Dip *Choose a weight to do 50' of lunges unbroken L2: Banded/Assisted Dip L1: Push Up Extra Credit: 12:00 for Quality Assault Bike 1:30@6 PVC Flow 10 Banded Steps/Side :30 Side Plank

Tuesday 4/17/18 - 'Nastics

M-1: 15:00 EMOM a) 5 C2B Pull Up @x131 (L2: Chin Ups L1: Ring Rows) b) 5 Strict Ring Dips @31x1 Pace Starts at Top of Dip (L2: Negative L1: Push Up) c) 20 Superman Extensions with Pause at Top (L2: :30 Superman Hold) *If ready, this time can be used for 15:00 to learn kipping pull ups or kipping ring dips. M-2: 15:00 AMRAP 50ft of Handstand Walking 100ft Walking Lunges L2: 20 Chest to Wall Shoulder Taps L1: 20 Plank Shoulder Taps Extra Credit: Back Squats 4 Sets of 10 *Use weight of 20RM +5-10lbs

Monday 4/16/18 - Couplet

M-1: 10:00 EMOM 3 Push Press --2:00 Transition-- 4 Sets Every 1:30 8 Push Press *Start EMOM at 5lbs more than last week's 70% of 1RM, or 75% *Do sets of 8 at 5lbs more than last week, or 70-80% of today's heaviest set of 3 M-2: 30-20-10 Thrusters 95#/65# Toes to Bar *Should be able to to 10 Thrusters at a time L2: 75#/55# Hanging Leg Raise L1: 64#/45# Abmat Sit Ups Extra Credit: 12:00 for Quality: Row 1:30@6 Squat Flow 8 Goblet Squats, controlled eccentric 10 Banded Archer Pulls/side

Sunday 4/16/18 Sunday Hero WOD and Women's HIT

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. 10 Thrusters 95/65 15 Bar Facing Burpees 20 Thrusters 25 Bar Facing Burpees 30 Thrusters 35 Bar Facing Burpees

Saturday 4/14/18 - Running With Friends

M-1: 15:00 EMOM Split Jerk *Start at 70% *Build every 2 good lifts M-2: 6 Sets Each, Alternate w/ Partner 200m Run *Record each time Extra Credit: 15:00 EMOM a) 5 C2B Pull Up @x131 (L2: Chin Ups L1: Ring Rows) b) 5 Strict Ring Dips @31x1 Pace Starts at Top of Dip (L2: Negative L1: Push Up) c) 20 Superman Extensions with Pause at Top (L2: :30 Superman Hold)

Friday 4/13/18 - Reps

M-1: Back Squat 15 Reps 2:00 Rest 12 Reps 1:30 Rest 9 Reps @20RM Weight *Or find 20RM M-1: 10:00 AMRAP 10 Pullups 10 Sumo Deadlift High Pull 95#/65# *Scale to be able to do Pullups and SDLHP in no more than 2 sets L2: 75#/55# L1: Jumping Pullups 65#/35# Extra Credit: 10:00 EMOM 3 Push Press --2:00 Transition-- 4 Sets Every 1:30 8 Push Press *Start EMOM at +5 of last week's 70% of 1RM (If you didn't test last week, do that today.) *Do sets of 8 at 70-80% of today's heaviest set of 3

Thursday 4/12/18 - Snatching

M-1: 15:00 EMOM 1 Snatch *Start at 70% *Build every 2 good lifts M-2: 9:00 As Far As Possible 1 Power Snatch 115#/75# 2 Calorie Row 2 Power Snatch 4 Calorie Row 3 Power Snatch 6 Calorie Row etc. L2: Snatch 65% Extra Credit: 8 Rounds @7-8 300m Row 200m Run

Wednesday 4/11/18 - Quality Strength

M-1: 4 Sets for Quality 10 Half Kneeling Press/Side 10 Single Arm DB Row/Side :30-1:00 Hollow Hold/Hollow Rock *Goal of :30-1:00 is Hollow Rocks the whole time, build by practicing Hollow Holds M-2: 4 Rounds For Time: 10 Single Arm DB Thrusters (L) 50#/35# 10 Single Arm DB Thrusters (R) 20 Goblet Step Ups, alternating *Choose Step Up Height that allows for good posture L2: 35#/25# L1: 25#/15# Extra Credit: 12:00 For Quality: 1:00 Jump Rope :10 Each Position of Triplanar Pigeon 10 Superman Back Ext. 10 Russian Twists

Archive
Search By Tags
Follow Us
  • Instagram Social Icon
  • Facebook Basic Square
  • Twitter Basic Square
5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
circlular logo white.png