Thursday 5/31/18 - Row-a-thon

M-1: Front Squat 3-3-3-3-3 @3130 Tempo Notes: Build over the first four sets to a challenging but not quite maximal weight, leaving one good rep in the tank. Use 90-95% of that weight for the fifth set. M-2: Row 5 Rounds: 2:00 @ 8-10 2:00 Rest Notes: Aim to build intensity over the duration of the workout. Rounds 1-2 @ 8, a challenging pace, very hard work but definitely sustainable. Rounds 3-4 @ 9, just under the threshold. Round 5 is a maximum effort If sharing rowers add a 0:10 transition period so each athlete gets the full two minutes of work each round. Extra Credit: EMOM 12, alternating: a) 10 Hollow Rock + Russian Twist (unweighted) b) 50' High Knees c) 12 Banded Archer Pulls d) 5

Wednesday 5/30/18 - "DT"

M-1: Push Press 5 Sets of 5 @ 90-95% of Last Week's (Or find a Heavy 5) M-2: "D.T" 5 Rounds For Time: 12 Deadlifts, 155#/105# 9 Hang Power Cleans, 155#/105# 6 Shoulder-to-Overhead, 155#/105# TIME CAP: 8:00 GEAR: 2.5 Notes: Choose a weight where deadlifts and shoulder-to-overhead are able to be done unbroken and hang cleans take no more than two sets. Extra Credit: 12:00 For Quality: Assault Bike 1:30 @ 6 PVC Flow 2 Wall Walks 3 Divebomber Pushups 2 Stationary Inchworms

Tuesday 5/29/18 - DB AMRAP

M-1: Snatch + Overhead Squat + Snatch 1-1-1-1, 2x1 L2: Snatch + OHS L1: Hang Snatch + OHS Notes: Build over the first three sets to a challenging but not quite maximal weight. Use 90-95% of that weight for the remaining two sets. M-2: 15:00 AMRAP 20 Dumbbell Box Step-Ups, alternating, 24"/20", 50#/35# 20 Burpees L2: DB Box Step-Ups L1: DB Stationary Lunge, scale to UB Weight Note: Aim to work at a smooth, consistent pace for the entirety of the set, not breaking more than twice. Stand tall at the top of each rep. Scale load and height accordingly. Extra Credit: 5 Sets 1 Clean + 2 Jerks Notes: Start with 75%.

Sunday 5/27/18 - Right Round

M-1: 4 Sets for Quality: 10 Single Arm Z Press/side 10 Landmine Meadows Rows/side 0:30-1:00 Hollow Hold/Hollow Rock Notes Press, Row: Moderate weight, controlled reps. Hollow: Goal is to perform full 1:00 hollow hold. To progress to this, start with performing hollow hold for 20-30 seconds and then hollow rock the remainder of the minute, gradually increasing. M-2: Every 4:00 | 4 Rounds 400m Run 6 HSPU 2" Def 1 Rope Climb L2: 400m Run Modified HSPU Modified Rope Climb L1: 200m Run 8/8 Single Arm DB Push Press :30 Max Rep Strict Banded Pull up/Ring Row Extra Credit: (1) 3x100m, building pace each set. Alternate w/partner or rest 1:1 (2) 8x200m slightly faster than mile pace/200m easy jog Not

Saturday 5/26/18 - "Triple Three"

M-1: "Triple Three" For time: 3,000-m row 300 double-unders 3-mile run Complete this workout in teams of 2 or 3. *1 person working at a time, work may be partitioned as teams see fit, but must be done in the order written Extra Credit: Front Squats 5 Sets of 3 *Complete all at 90-95% of last week

Friday 5/25/18 - Max Effort

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: 4 Rounds 0 - 2:30 Row 500m 2:30 - 3:30 Max Effort Pullups --1:00 Rest-- *If Row is completed before 2:30, rest. If Row takes longer than 2:10, scale to 400m L2: 400m Row Jumping Pullups L1: Ring Rows Score: Total pullups each round Extra Credit: 12:00 EMOM a) 10 Hollow Rocks + 10 Russian Twists b) 50' High Knees c) 12 Banded Archer Pulls d) 50' Butt Kickers

Thursday 5/24/18 - Cleaning Up

M-1: Power Clean 5 Sets of 3 *Do all sets at 90-95% of last week *Or build to a heavy set of 3 M-2: 4 Rounds For Time 15 DB Power Cleans 50#/35# 25/20 Pushups --12:00 Time Cap-- L2: 40#/25# Modified Pushups L1: 25#/10# Barbell Pushups Extra Credit: 4 Sets of 100ft/Side of High Low Farmers Carry *Carry one DB below your waist, and one DB overhead

Wednesday 5/23/18 - 10 - 20 - 200

M-1: Back Squat 10-10-10-20 *Build to a Heavy Set of 10 *Use 80-85% of Heavy 20 for Set of 20 M-2: 8 Rounds 200m Run *Alternate w/ Partner for 1:1 Rest Extra Credit: 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)

Tuesday 5/22/18 - Kettlebelling

M-1: Push Press 5 Sets of 5 *Use 90-95% of last weeks heavy for all sets *Or find a heavy set of 5 M-2: 15:00 AMRAP 10 KB Single Arm Push Press (L) 70#/55# 10 KB Single Arm Push Press (R) 15 Toes to Bar 20 Russian KB Swings L2: 55#/35# Hanging Leg Raise L1: 35#/18# Tuck Ups Extra Credit: 12:00 EMOM a) 10 Front + Back Hops Over Low Object b) 5 Single Arm Bottoms Up KB Press c) 20 Lateral Hops Over Low Object d) 12 Russian KB Swings

Monday 5/21/18 - Double Time

M-1: Snatch + OHS + Snatch *Built to a heavy complex with clean movements. M-2: 2 Rounds 10 Snatches 155#/105# 12 Bar Facing Burpees Then 2 Rounds 10 Snatches 95#/65# 12 Bar Facing Burpees For Time L2: 125#/85# 75#/55# L1: 95#/65# 45#/35# Extra Credit: 8 Rounds @7-8 Row 300m Run 200m

Sunday 5/20/18 Sunday Hero WOD "McGhee"

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. 30 Min AMRAP 5 deadlifts (275/185) 13 push ups 9 box jumps (24/20)

Sunday 5/20/18 - 2:00pm Class!

We will have a 2:00pm class on Sundays! Beginning 5/20/18. M-1: 12:00 For Quality Bike 1:30 @ 6 PVC Flow 2 Wall Walks 3 Divebomber Pushups 2 Inch Worms M-2: 3 Rounds 20 Medball Cleans 20 Sit Ups 20 Burpees 200m Run

Saturday 5/19/18 - Consistent

M-1: 5 Rounds @ 7-8: Row 500m Run 400m *This should be moderately hard effort, focusing on consistent pace and good mechanics. M-2: 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) Extra Credit: Back Squat 3 Sets of10 @ 15-20lbs over 20RM load 1:00 Rest between sets

Friday 5/18/18 - "Isabel"

M-1: Split Jerk 10 Sets of 1 Notes: Start at 80% M-2: "Isabel" 30 Snatches For Time, 135#/95# --TIME CAP: 5:00-- L2: Lighter Weight L1: 30 DB Snatches For Time Notes: *At least 6 reps per minute will allow you to stay within the time cap. *Scale load accordingly. Extra Credit: 6 Sets of 200m Run *Figure out what your 1 Mile pace is for 200m, do these 5-10 seconds faster than that *This should not be fast for a 200m run *Use a clock, aim for consistency

Thursday 5/17/18 - Show 'em the Ropes

M-1: 4 Sets for Quality: 10 Single Arm Z Press/Side 10 Landmine Meadows Rows/Side 0:30-1:00 Hollow Hold/Hollow Rock Notes: *Moderate weight, controlled reps. *The goal is 1 full minute of Hollow Rocks, do as many as possible and then switch to a hold for the rest of the minute. M-2: Every 5:00 for 20:00: 400m Run 4 Rope Climbs L2: 400m Run 2 Rope Climb 15'/12' L1: 400m Run 10 Strict Banded Pull up Extra Credit: 12:00 For Quality 1:30 Bike @ 6 PVC Flow 2 Wall Walks 3 Diver Bomber Pushups 2 Inch Worms

Wednesday 5/16/18 - Power Cleaning

M-1: Power Clean 3-3-3-3-3 Notes: Build over the first three sets to a challenging but manageable weight, leaving 1-2 sound reps in the tank. Use 90-95% of that weight for the remaining two sets. M-2: Every :90 for 15:00 5 Power Clean 50 DU Complete two rounds at each weight: 155#/105# | 185#/125# | 205#/145# | 225#/155# | 245#/165# L2: 5 Power Cleans @ 155#/105# 50 DU - Scale to 25 DU if needed L1: 5 DB Power Clean/Side 50#/35# 100 SU Extra Credit: Snatch Pull + Snatch + OHS 1, 1, 1, 3x1 *Build over the first three sets to a moderate weight, complete three more sets there. *Score: Heaviest clean weight + # of DU completed in final :90

Tuesday 5/15/18 - Rounds of Rowing

M-1: Front Squat @3130 Tempo 3-3-3-3-3 Notes: *Build over sets 1-4 *Set 5 @ 90% of the heaviest set. *Goal is to work on a tough set but feel like you have left some in the tank *No "bouncing" out of the bottom M-2: Row 10 Rounds: 1:00 @ 7-9 1:00 Rest Notes: *Build intensity as you go *Rounds 1-3 should be @ 7, a pace just hard enough to get the heart rate up and dial in technique. *Rounds 4-8 should be @ 8, a challenging pace, very hard work but definitely sustainable. *Rounds 9-10 should be @ 9, just under the threshold. *If athletes are alternating, add a 0:10 transition Extra Credit: Farmers Carry 4 Sets of 350ft AHAP

Monday 5/14/18 - Over My Head

M-1: Push Press 5-5-5-5 Notes: Build over the first three sets to a challenging but manageable weight, leaving two good reps in the tank. Use 90% of that weight for the fourth set. M-2: 3 Rounds | Work to Rest 1:1 Ratio 12 C2B 8 OHS 115#/75# 12/8 Strict HSPU 8 Squat Clean 115#/75# 12 Bar Facing Burpee 12 Push Press 115#/75# L2: 12/8 Pull up 8 OHS 95#/65# 12 Push Ups 8 Squat Clean 95#/65# 12 Bar facing burpee 12 Push Press 95#/65# L1: 12 Jumping Pull up 8 Stationary Overhead Lunge 65#/55# 12 Push Up 8 Front Squat 65#/55# 12 Burpee 12 Push Press 65#/55# Notes: Scale to keep the intensity up while you're working. Resting should be between rounds, not during. Score will be the time of each wor

Sunday 5/13/18 Sunday Hero WOD

Spc. James Holmes, 28, East Grand Forks, Minn. Died May 8, 2004, in Landstuhl, Germany, from wounds suffered May 3 when a roadside bomb exploded while he was on vehicle patrol. Assigned to the North Dakota National Guard's 141st Engineer Combat Battalion. 100 Double Unders 75 Dumbbell Snatch, 70#/50#, alternating 100 Double Unders 50 Calorie Row 100 Double Unders

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