Tuesday, July 31- 31 Heroes WOD

DURATION AMRAP in 31:00 to honor the 31 Heroes who gave their lives on August 6, 2011 REPS 8-6-11 reps in memory of August 6, 2011 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) PARTNERS Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off. Army Sergeant Alexander J Bennett Petty Officer 1st Class, SEAL Darrik C Benson,

Monday July 30, 2018 - Work to Rest

M1) 5 Sets: 8 Crossbody Step Ups 12 Seated DB Z Press Goal/Purpose: Choose a weight that is challenging but where you can maintain control. Aim for unbroken sets with 1-2 reps left in the tank. M2) 5 RFT: 250m Row 10 Burpees 250m Row 10 KB Swings 70/53 250m Row 10 Box Jumps w/ step down 24"/20" Rest 1:1 Goal: Choose weight to keep intensity high. Rest to allow for the same effort each round.

Sunday 7/29/18 Sunday Hero WOD

Army Spc Jon Fettig, 30 of Bismarck, died July 22, 2003 when the truck he was in was hit by a rocket-propelled grenade near Ramadi, Iraq. Fettig served with the 957th Engineer Company, North Dakota Army National Guard, Bismarck, ND 4 Rounds 40 Cal Assault Bike 30 Sandbag Over the Shoulder 20 Wall Ball Shots

Sunday 7/29/18 - Deadlifts & Lunges

M-1: Sumo Deadlift 5 Sets: Build to Heavy 3 Rep | Not TNG 1 Down Set at 95% 1 Down Set at 90% M-2: 6 Rounds For Time: 10 Single Arm Overhead Lunge (R) 50#/35# 10 Handstand Pushups 10 Single Arm Overhead Lunge (L) 10 Chest 2 Bar Pullups Options: 10 Single Arm Overhead Lunge 35#/25# 10 HRPU 10 Single Arm Overhead Lunge 10 Pull Up 10 Goblet Lunge 53#/35# 10 HRPU 10 Goblet Lunge 10 Jumping Pull up

Saturday 7/28/18 - Press & Row

M-1: Reverse Grip Bench Press 4 Waves 5-3-1 Build in weight 1 Wave= 5-3-1 Rest :60 between Rep Sets and Rest 1:30 Between Waves. Purpose: Increase strength in end ROM of the triceps and upper chest. This will build strength for overhead pressing. Goal: Build in weight, but always 2 reps left in the tank. M-2: Row 5 Sets: 2:00 @5K Pace 1:00 @500m PR Pace 1:00 Recovery Pace

Friday 7/27/18 - Get Up

W: 800m Jog M-1: 15:00 Turkish Get-Up Build to a Heavy 3/Side *Try odd objects M-2: "Erin" 5 Rounds For Time: 15 DB Split Cleans 40#/25# 21 Pullups Goal: This should be quick not long and drawn out. Load: Pullups should be completed in 3 or 4 sets each round. Options: 12 DB Split Cleans 35#/20# 15 Pullups 4 Rounds: 10 DB Split Cleans 20#/15# 12 Ring Rows

Thursday 7/26/18 - Overhead Strength

M-1: 6 Sets: 10 Overhead DB/KB Walking Lunge 53#/35# :15 Rest 5 Overhead Squat - Build From 135#/95# :15 Rest :20 Wall Facing HS Hold :15 Rest Options: 10 Overhead DB/KB Walking Lunge 35#/18# 10 Overhead Squat 75#/55# :20 HS Hold 10 Stationary Single Arm Overhead Lunge/Side 10 Overhead Squat 45#/35# - PVC Pipe :20 Ring Plank Hold M-2: 4 Rounds For Time 400m Run 20 Wallball 30#/20# 10 Toes-to-Bar Goal: Work to find consistent pace for work. Aim for each round being broken up the same as the round prior. Options: 400m Run 30 Wallball 20#/14# 10 T2B/K2E 400m Row 20 Wallball 20/14 or 14/10 10 K2E/ Hanging Knee Raise

Wednesday 7/25/18 - Barbell Movements

M-1: Front Squat 5 Sets: 6 Reps @3130 Tempo Build to Challenging Load M-2: 12:00 AMRAP 5 Power Clean and Push Jerk @55% of Power Clean 5 Bar Facing Burpee 25 Double Unders Options: 5 Power Clean and Push Jerk @45% of Power Clean 5 Bar Facing Burpee 25 DU/50 SU 5 Hang Power Clean and Push Jerk 95#/65# 5 Burpees 25 Single Unders

Tuesday 7/24/18 - Snatches!

M-1: 1 Set Every :90 | 7 Rounds 3 Push Jerk + 1 Split Jerk Purpose: Build strength in higher skills we have earned or still build upon the strength of the foundational pressing movements. Load: Use 70% of Split Jerk Options: 3 Strict Press + 3 Push Press M-2: Every 3:00 for 30:00 150m Row 10/8 Cal Bike 12 KB Hang Snatch (6L, 6R) 70#/53# Goal: Work for a higher effort pace we can maintain and aim for consistent work to rest. Options: 150m Row 8/6 Cal Bike 8 KB Hang Snatch 53#/35# 150m Row 6 Cal Bike 12 Russian KB Swing 53#/35#

Brian Hough: A Life Transformed Through Fitness

Brian Hough was almost 300 lbs where this story begins. Now, at 42-years-old, he weighs in at 185 and crushes most of the daily wods in our box. He is fit, strong, and healthy--and happens also to be one of our favorite people. He consistently wears his knowing half-smile (it may actually be his full smile) on his face, and has a friendly word for anyone he encounters. He’s also very smart--I find myself having to concentrate a bit harder when Brian speaks, just so I can be sure to track with him--but it’s okay because I get to learn something interesting--like just the other day for example. Brian and I grabbed a cup of coffee and sat down to visit. He ended up sharing some of his before-Cr

Monday 7/23/18 - Negative Pacing

M-1: 4 Sets: 8 Half Kneeling Arnold/Side 8 Strict TTB @1310 Tempo (OR Strict Knee Raises) 8 Front Rack Kettlebell Good Morning (OR Goblet Good Morning) M-2: 3 Rounds: 10 Deadlifts 275#/185# 15 Ring Dips 20 Chest-to-Bar 30 Air Squats 75 Double Unders --Rest 2:30-- Goal: Aim for "negative pacing". Set out to increase pace and effort each round. Load: Deadlifts should be touch-and-go. Options: 10 TNG Deadlift 225#/155# 15 HRPU 20 Pull up 30 Air Squat 75 Double Unders 10 Deadlift 155#/105# 15 HRPU 30 Jumping Pull up 30 Air Squat 75 Single Unders

Sunday 7/22/18 - Hotshots 19

M-1: 6 Rounds For Time: 30 Air Squats 19 Power Cleans 135#/95# 7 Strict Pullups 400m Run Goal: This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40:00. Options: 115#/75# Pullups 4 Rounds 15 Air Squats 10 Power Cleans 75#/55# 5 Ring Rows 400m Run

7/22/18 Sunday Hero WOD

Kalsu was an NFL player with an extremely promising career ahead of him. After starting the entire 1968 season with the Buffalo Bills as a guard, he was named Team Rookie of the Year. Despite the promise of a legendary career, Kalsu put that aside to enlist in the Army in 1969 and was soon shipped out to Vietnam, where he lost his life less than a year later. Kalsu left behind a wife and two young children. 100 Thrusters (135/95) *5 burpees at the top of every minute Start with 5 burpees - then complete as many thruster as possible until the minute is up - repeat until 100 total thrusters are completed.

Saturday 7/21/18 - Row City

W: 400m Run or 800m Bike 2 Rounds 6 Wall Facing OHS 6 Pvc Pass Through 6 Jumping Squat M-1: 6 Sets: 10 Overhead DB/KB Walking Lunge 53#/35# :15 Rest 10 Overhead Squat 95#/65# :15 Rest :20 Wall Facing HS Hold :15 Rest Purpose: Build overhead stability. Goal: Unbroken reps. Load: Choose a load that allows for unbroken reps with controlled movements. Options: 10 Overhead DB/KB Walking Lunge 35#/18# 10 Overhead Squat 75#/55# :20 HS Hold 10 Stationary Single Arm Overhead Lunge/Side 10 Overhead Squat 45#/PVC Pipe :20 Ring Plank Hold M-2: Row 5 Sets: 2:00 @1K PR Pace 1:00 @500m PR Pace 1:00 Recovery Pace

Friday 7/20/18 - HSC + BMU

M-1: 5 Sets: 6 Front Squat @3130 Tempo Goal: Build to a challenging load. M-2: 10:00 AMRAP 5 Hang Squat Clean 155#/105# 5 Bar Muscle Up Load: Choose load that allows for starting with unbroken reps. Options: 5 Hang Squat Clean 135#/95# 8 Chest-to-Bar Pullups 5 Hang Squat Clean 95#/65# 8 Pullups 5 Hang Squat Clean 75#/55# 8 Jumping Pullups M-3: Cash Out 4 Rounds :20 Straight Arm Side Plank 20 Flutter Kick :20 Straight Arm Side Plank 20 Superman

Why It's Okay to be Anxious Before Your First CrossFit Class

Trying something new is scary. I totally get that. It's especially intimidating when you are a fresh-faced beginner in a brand new environment with people you've never met before. Your social anxiety might set in as you think about how all those people already know each other and have established routines, unspoken rules, and etiquette customs that are unfamiliar to you. You might think to yourself, "Do I really belong here?", "Will I make a fool of myself?", "What will others think of me?" Those are all very real, normal and valid concerns. I promise you that everyone has experienced these same thoughts, worries and discomfort! As you embark on this journey of becoming a stronger, fitter,

Thursday 7/19/18 - Higher Effort

M-1: 4 Waves: Reverse Grip Bench Press 15-10-5 Build in weight *Rest :60 between rep sets *Rest 1:30 between waves *1 Wave= 15-10-5 Purpose: Increase strength in end ROM of the tricep and upper chest to help aid in overhead pressing. Goal: Focus on building but never to point of failure. Load: You should feel like you have 2 reps left. M-2: 3 Rounds For Time| Higher Effort 25 Russian KB Swings 70#/53# 25 Burpee 50 Double Unders Options: 25 Russian KB Swings 53#/35# 25 Burpee 30 DU 25 Russian KB Swings 35#/25# 15 Burpee 50 SU Goal: Mentally push through. When this comes down to fighting the urge to stop or slow down--push through.

Wednesday 7/18/18 - Hardio

M-1: 6 Sets: 6 Sumo Deadlift 6 Reps Dumbbell Reverse Lunge @3130 Tempo Purpose: Working experience under tension with different motion for the hip. Target glutes and single side posterior strength. Goal: Build to heavy but maintain strict tempo. M-2: For Time 800m Run 40/32 Cal Bike 800m Row Options: 800m Run 32/24 Cal Bike 800m Row 800m Row 32/24 Cal Bike 800m Row Goal: Work to keep a high pace, but in control. Never push past a sustainable pace.

Tuesday 7/17/18 - Earn Your Rest

M-1: 1 Set Every :90 | 7 Rounds 3 Push Jerk + 1 Split Jerk Purpose: Build strength in higher skills we have earned or still build upon the strength of the foundational pressing movements. Load: Use 60% of Split Jerk Options: 3 Strict Press + 3 Push Press M-2: 4 Rounds | Work to Rest 1:1 Ratio 10 Thruster 95#/65# 10 Toes-to-Bar 10 Box Jump w/ Step Down 24/20" Goal: Sprint type effort with consistent round times. Push your abilities and work to earn rest each time. Load: Choose a load that allows sprint type effort. Options: 10 Thruster 75#/55# 10 Knees-to-Elbows 10 Box Jump w/ Step Down 24/20" 10 Thruster 55#/45# 10 Hanging Knee Raises 10 Box Step Up 20"

Monday 7/16/18 - Oh My Quads

M-1: 6 Sets: 8 Kettebell Front Rack Split Squat 10 Seated Kettlebell Strict Press Purpose: Build unilateral quad strength while maintaining good core position. Load: Choose weight that challenges movement but allows unbroken reps. For Split Squat, have front foot on 4-8" plate. M-2: Every 2:00 for 20:00 250m Row 10 Burpee 40 Double Unders Goal: Maintain a pace you could continue at for 40:00--this is not a sprint. Load: Choose a load that allows :15-:20 rest/round. Options: 250m Row 6 Burpee 30 DU 200m Row 6 Burpee 30 SU M-3: Cash Out 4 Rounds Not For Time: 10 Striaght Leg Sit up 10 Hollow Rock 10 Superman

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