Saturday 6/30/18 - Granite Games Qualifier #5
Granite Games Qualifier Workout #5 AsRx 18MIN TIME CAP 2 Rounds:
6 Ring Muscle Ups
12 Deadlifts (225lb/155lb)
18 Box Jump Overs (24”/20″) 2 Rounds:
4 Ring Muscle Ups
8 Deadlifts (315lb/205lb)
12 Box Jump Overs (24”/20″) 2 Rounds:
2 Ring Muscle Ups
4 Deadlifts (365lb/235lb)
8 Box Jump Overs (24”/20″) Men will use 225 lb., 315lb., and 365lb. with a 24″ box
Women will use 155 lb., 205lb., and 235lb. with a 20″ box Intermediate 18MIN TIME CAP 2 Rounds:
6 Chest to Bar P
Friday 6/29/18 - Granite Games Qualifier Workout #6
Granite Games Qualifier Workout #6 AsRx
20MIN TIME CAP
150 Double Unders
75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
50 Dumbbell Thrusters (50lb/35lb)
75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
150 Double Unders Men use 50-lb. dumbbell
Women use 35-lb. dumbbell Intermediate
20MIN TIME CAP
150 Double Unders
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
50 Dumbbell Thrusters (35lb/20lb)
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
Thursday 6/28/18 - MD Farmers
M-1: Max Distance Farmers Carry 70#/50# *Use Dumbbells *Turn every 50ft *Use prescribed weight unless you cannot lift the DB M-2: 3 Rounds For Time: 15 Burpees 50 Double Unders 15 Wall Balls 20#/14# L2: 25 DU Attempts 14#/10# L1: 75 Single Unders 10#/8# Extra Credit: 4 Sets for Quality 10 Single Arm Z Press/side 10 Landmine Meadow Rows/side :30-1:00 Hollow Rock or Hollow Hold (Goal is 1:00 Hollow Rock)
Wednesday 6/27/18 - Tabatas
M-1: 1 Snatch EMOM for 15:00 *Start at 70% and Build M-2: For Max Reps of Each: Tabata DB Shoulder Press 35#/25#
Tabata Weighted Jumping Lunges
Tabata Deficit Push Ups (35#/15# Plates)
Tabata Weighted Walking Lunges
Tabata DB Push Press L2: 25#/15#
Jumping Lunges
Push Ups
Walking Lunges
L1: 15#/10#
Walking Lunges
Modified Push Ups Extra Credit: 12:00 for Quality
Row 1:30 @ 6
KB Flow (L)
KB Flow (R)
20 Jumping Jacks
Tap into the Power of a Growth Mindset
By now, I’m sure you have all heard the term “mindset,” but what does it mean and how does it affect us? Mindset is the set of beliefs and attitudes we hold, and it affects every aspect of our lives. Our mindset has even been shown to change our brains. I t's kind of a big deal! There are two types of mindset, fixed and growth. In a fixed mindset, people believe they are born with their intelligence, talents, and abilities. If you’ve ever heard someone say, “I’m bad at math,”
Tuesday 6/26/18 - Get Back Up
M-1: 5 Sets of 1 Clean + 2 Jerks
*Start at 80% and Build M-2: For Time: 1 Mile Run
Then, 3 Rounds:
30 Burpees
4 Power Cleans 155#/105#
6 Front Squats *If necessary, bike 3200m.
L2: Use 75% of Clean
L1: 800m Run
Then, 3 Rounds
20/15 Burpees
4 Power Cleans @ 70%
6 Front Squats Extra Credit: 5 Rounds @7-8
500m Row
400m Run
Monday 6/25/18 - Welcome Back
M-1: Push Press 3 Sets of 5 at 70% of Last 5RM (If you don't have a current 5RM, find that.) M-2: 4 Rounds For Time: 15 Straight Leg Sit Ups
30 Thrusters 65#/45#
45 Double Unders L2: 15 AbMat Sit Ups
20 Thrusters 45#/35#
25 Double Under Attempts L1: 10 AbMat Sit Ups
20 Thrusters 35#/15#
75 Single Unders Extra Credit: 12:00 EMOM alt a) 10 Front + Back Hops Over Low Object b) 5 Single Arm Bottoms Up KB/Side
c) 20 Lateral Hops Over Low Object
d) 12 Russian KB Swings
Friday 6/22/18 - Sunday 6/24/18
The 5th Annual Dakota Games competition hosted by CrossFit Fargo is taking place at Veterans Memorial Arena in West Fargo. We have many members of our gym participating. Additional volunteers or support are welcome! There will be no classes or Open Gym time on these days.
Thursday 6/21/18 - GG Workout #4 with a Partner
No 7:30pm Main Gym Class M1- GG workout 4
8 min cap
3-6-9-12-9-6-3
Hang Squat Clean 135/95
Bar facing burpee L2: 115/80
L1: 75/55 M2- At a total cool down and fun pace 20 min AMRAP - Partner
P1: 200m Run
P2: Max Reps WB 20/14 etc
P2: 200m Run
P1: Max Reps WB
P1: 200m Run
P2: Max Reps DU/SU
P2: 200m Run
P1: Max Reps DU/SU
P1: 200m Run
P2: Max Reps Rus KB Swing
P2: 200m Run
P1: Max Reps Rus KB Swing
Score: Total Number of WB - DU/SU - Rus KB
Wednesday 6/20/18 - For Total Reps
M-1: Back Squat 3 Sets of 5 @65%-70% of 10RM (or find 10RM) M-2: 3 Rounds For Total Reps
1:00 Single Arm Push Press (L) 1:00 SA PP (R) 1:00 Goblet Box Step Up, alternating 1:00 Ring Rows 1:00 Rest *Choose moderately challenging weight Extra Credit: 12:00 EMOM, alternating 10 Hollow Rocks + Russian Twists 50ft High Knees 12 Banded Archer Pulls 50ft Butt Kickers
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