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 Pull Ups 12 Deadlifts (185lb/125lb) 18 Box Jump Overs (24”/20″) 2 Rounds: 4 Chest to Bar Pull Ups 8 Deadlifts (275lb/185lb) 12 Box Jump Overs (24”/20″) 2 Rounds: 2 Chest to Bar Pull Ups 4 Deadlifts (315lb/215lb) 8

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) 150 Double Unders Men use 35-lb. dumbbell Women use 20-lb. dumbbell Scaled 20MIN TIME CAP 150 Single Unders 75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb) 50 Dumbbell Thrusters (35lb/20lb) 75 ft. Front Rack D

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,” you’ve witnessed a fixed mindset. We aren’t born “bad” at math; our attitude, work ethic, and style of learning all influence how challenging this skill is. In a growth mindset, we believe our abilities can be developed

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

Tuesday 6/19/18 - "Jackie"

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: "Jackie" 1000m Row 50 Thrusters 45# 30 Pullups --10:00 Time Cap-- L2: 35#/25# Jumping Pullups L1: 750m Row Goblet Squats Ring Rows Extra Credit: Snatch + OHS + Snatch 5 Sets of 1@80%

Monday 6/18/18 - Ladder

M-1: Power Clean 5 Sets of 2 @80% of 3RM (or find 3RM) M-2: For Time 50 AbMat Sit Ups 40 Deadlifts 185#/125# 30 Handstand Pushups 40 Wall Balls 50 Toes-to-Bar --15:00 Time Cap-- L2: 155#/105# Modified HSPU 14#/10# Hanging Leg Raise L1: 125#/85# Pushups 14# to 9ft/10# to 8ft Flutter Kicks 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)

Sunday 6/17/18 Sunday Hero WOD

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. 20 Min AMRAP 6 deadlifts (225) 7 burpee pull ups 10 KBS (2 pood) 200 M run

Sunday 6/17/18 - Rowing & Rest

M-1: 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) M-2: 3 Rounds 3:00 Row, 3:00 Rest *Pace Row 1 at an 8, 2 at a 9, 3 at a 10 *Score total meters from 3rd Row

Saturday 6/16/18 - GG Qualifier Workout 1A/1B

M-1: 5 Sets of 1 Clean + 2 Jerks *Start at 80%, Build to a Heavy M-2: Granite Games Qualifier Workout #2 AsRx 14MIN TIME CAP 15 Burpees Over Concept 2 Erg 40/30 Calorie Row 15 Burpees Over Concept 2 Erg 40/30 Calorie Row 15 Burpees Over Concept 2 Erg In the remaining time… Establish a 1-RM Snatch Intermediate 14MIN TIME CAP 15 Burpees Over Concept 2 Erg (CAN step over) 35/25 Calorie Row 15 Burpees Over Concept 2 Erg 35/25 Calorie Row 15 Burpees Over Concept 2 Erg In the remaining time… Establish a 1-RM Snatch Scaled 14MIN TIME CAP 10 Burpees Over Concept 2 Erg (CAN step over) 30/20 Calorie Row 10 Burpees Over Concept 2 Erg 30/20 Calorie Row 10 Burpees Over Concept 2 Erg In the

Friday 6/15/18 - Lots of Presses

M-1: Push Press 5RM and then 10RM M-2: Granite Games Qualifier Workout #2 AsRx 12MIN TIME CAP 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Ball Intermediate 12MIN TIME CAP 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises Scaled 12MIN TIME CAP 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (14lb–10ft/10lb-9ft) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises Extra Credit: 12:00 EMOM, alternating 10 Hollow Rocks + Russian Twists 50ft High Knees 12 Banded Archer Pulls 50ft Butt Kickers

Thursday 6/14/18 - Deads & Dubs

M-1: Snatch + Overhead Squat + Snatch Build to a Max Complex M-2: For Time: 10 Deadlifts 245#/165# 30 Double Unders 20 DL 60 DU 30 DL 90 DU --10:00 Time Cap-- *Choose weight to go unbroken for the first 10 L2: 30 DU Each Round L1: 60 - 120 - 180 Single Unders Extra Credit: Back Squat 10RM

Wednesday 6/13/18 - MEMU

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: 4 Rounds 0:00 - 2:00 400m Run 2:00 - 2:30 Rest 2:30 - 3:30 Max Effort Bar Muscle Ups 3:30 - 4:30 Rest L2: 300m Run Jumping Bar MU L1: 200m Run Ring Rows Extra Credit: 8 Sets of 200m Run *Slightly faster than mile pace *Not sprints

Tuesday 6/12/18 - Power

M-1: Power Clean 3RM M-2: 5 Rounds For Time: 8 Hang Power Cleans 165#/110# 12 Bar Facing Burpees Note: Choose a weight where you can always do at least 2 reps every time you pick up the bar. Extra Credit: High/Low Farmers Carry 4 Sets of 100ft AHAP

Monday 6/11/18 - AMHSPUAP

M-1: Front Squat 3RM M-2: 20:00 AMRAP 400m Run 2 Rope Climbs Max Unbroken HSPU *Score is total number of HSPU *Choose a HSPU Modification that allows you to start with 5-10 unbroken reps L2: Modified Rope Climbs Modified HSPU L1: 10 Banded Strict Pull Ups DB Push Press Extra Credit: 12:00 For Quality 1:30 Assault Bike 2 Wall Walks 3 Dive Bomber Push Ups 2 Inch Worms

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