Friday August 31, 2018 - OHHHHWEEEEE

M1) Push Press 3 Waves: 8-6-4 Build Before each set :15 Max reps front plate raise 15/10lbs M2) For Time 30-20-10-20-30 Option A: Overhead Stationary Lunge 95/65 Box Step up 24/20" Option B: Overhead Stationary Lunge 75/55 Box Step Up 24/20" Option C: Overhead Stationary Lunge 45/35 Box Step Up 20"

Thursday August 30, 2018 - Do as the Romains do

M1) Romanian Deadlift Build to a Heavy 3 Rep Drop Set: Max Reps @90% of heavy 3 rep M2) Aerobic Work Every 3 Mins for 30 Mins Option A: 200m Row 14/10 Cal Bike 1 Rope Climb 20 DU Option B: 200m Row 12/8 Cal Bike 1 Rope Climb 20 DU/SU Option C: 200m Row 8/6 Cal Bike 6 Ring Row 20 SU

Wednesday August 29, 2018 - Pulls for Dayz

M1) Upper Body Pull 4 Sets: Option A: 4 Weighted Strict Pull up @70% of 3rm 8 Feet Elevated Inverted Row 12 Barbell High Row Option B: 1-3 Strict Pull up BW 8 Feet Elevated Inverted Row 12 Barbell High Row Option C: 8 Ring Face Pull 8 Ring Row 12 Barbell High Row M2) 4 RFT | 12 Min Cap Option A: 400m Run 15 TTB 5 Power Clean & Jerk @55% 1rm Option B: 400m Run 15 K2E 5 Power Clean & Jerk @50% Option C: 200m Run 15 Straight Leg Sit up 5 Power Clean & Jerk @50%

Tuesday August 28, 2018 - Booty Appreciation Day

M1) Back Squat 12-12-8-8-4 Recommended Set Percentages: 12 @50% 1RM 12 @55% 1RM 8 @60% 1RM 8 Build from 60% 4 Build from 8 rep weight M2) 12 Min AMRAP Option A: 250m Row 10 KB Walking Lunge 70/53 Per hand Option B: 250m Row 10 DB Walking Lunge 50/35 Per hand Option C: 250m Row 10 DB Walking Lunge 35/20 Per hand

Monday August 27, 2018 - Snatch it up

M1) E2MOM | 18 Mins Option A: Build to a heavy Single Power Snatch + OHS Option B: 2 Hang Power Snatch @60% Option C: 3 Hang Power Snatch @50% M2) 4 RFT | 8 Min Cap Option A: 15 Power Snatch 75/55 15 C2B Option B: 15 Power Snatch 75/55 15 Pull up Option C: 15 Power Snatch 65/45 15 Jumping Pull up

Sunday August 26, 2018 - Walk it out, Farmer

M1) 3 Sets: A) Farmers Walk - Max Distance 70/53 B) Sandbag Walk - Max Distance 70-150lbs M2) For Time: 24-16-8 Option A: Alternating DB Squat Snatch 50/35 Burpee Box Jump Over 24/20" Option B: Alternating DB Power Snatch 50/35 Burpee Box Jump Over 24/20" Option C: Alternating DB Power Snatch 35/25 Burpee Box Step over 20"

Sunday August 26, 2018 Sunday Hero WOD

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. 5 Rounds 400 M run 30 GHD sit ups 15 deadlifts (250/165)

Saturday August 25, 2018 - Dead Dip Row

M1) 5 Sets: A) Romanian Deadlift Set 1-4: 4 Reps @70% Set 5: Max Reps @70% B) Strict Ring Dip Option A: Build to a heavy 3 reps Option B: 2-4 Reps or Negatives Option C: 4-8 Ring Push Ups M2) Row 5x500m @5k PR Pace Rest 1:30 between 2x250m Row @ Sprint Effort Rest 2 Mins between

Friday August 24, 2018 - Clean & Jerk Day :)

M1) Clean & Jerk 10 Min EMOM Option A: 2 Clean (Full) 1 Split Jerk @65% Option B: 1 Clean 1 Front Squat 1 Split Jerk @55-65% Option C: 1 Hang Clean 1 Front Squat 1 Push Press @55-65% Or confident load M2) 15 EMOM - Alternating Option A: 1: 8 TTB 2: 14/10 Cal Bike 3: 6 Dual KB Push Press 53/35 per hand Option B: 1: 8 TTB/8 K2E 2: 12/8 Cal Bike 3: 6 Dual KB Push Press 35/25 per hand Option C: 1: 8 Hanging Leg Raise 2: 8/5 Cal Bike 3: 6 Dual KB Push Press 25/18

Thursday August 23, 2018 - Lunge it Out

M1) 6 Sets: A) 16 Dumbbell Walking Lunges - build weight B) 8 Reverse Grip bench press - build weight M2) For Time: Option A: 30 Wallball 30/20 20 Strict HSPU 10 Bar MU 200m Run Option B: 30 Wallball 20/14 20 HSPU 10 C2B or Pull up 200m Run Option C: 30 Wallball 14/10 20 HRPU 20 Jumping Pull up 200m Run

Wednesday August 22, 2018 - SNATCH DAY :)

M1) Snatch 10 Min EMOM Option A: 1 High Hang 1 Hang Below the Knee @60% 1 OHS Option B: 1 Hang Power Snatch 1 Below the Knee Power Snatch @50-60% Option C: 2 Hang Power Snatch @55% M2) Aerobic Capacity work 4 Rounds: Option A: 500m Row 400m Run 24 Cal Bike Option B: 500m Row 400m Run 14/12 Cal Bike Option C: 500m Row 300m Run :20 Max Cal Bike Round 1: Easy Pace athletes can maintain for a long period Round 2: It is work and we are breathing good, but it feels like we still have plenty in the tank Round 3: This is work, it is hard but we can hold on to it. Round 4: This is very hard and I could not hold this pace for one more round.

Tuesday August 21, 2018 - Jump, Swing, Squat

M1) A) Seated Strict Press (Barbell) 3 Waves: 8-6-4 Build B) Push Up :15 Sec Max Push Ups between each set of Strict Press M2) Test Rounds :20 Max Effort Sets to Determine AMRAP :20 Work :40 Rest 1: DU/SU 2: Rus KB Swing 70/53 or 53/35 3: Air Squats M3) 3 Sets: Set 1: 4 Min AMRAP DU/SU Rus KB Swing Air Squat Rest 1 Mins Set 2: Rus KB Swing DU/SU Air Squat Rest 1 Min Set 3: Air Squat Rus KB Swing DU/SU

Monday August 20, 2018 - Pull Row Push CLEAN

M1) Upper Body Pull 4 Sets: Option A: 4 Weighted Strict Pull up @70% of 3RM 8 Feet Elevated Inverted Row 12 Barbell High Row Option B: 1-3 Strict Pull up BW 8 Feet Elevated Inverted Row 12 Barbell High Row Option C: 8 Ring Face Pull 8 Ring Row 12 Barbell High Row M2) Anaerobic Work 6 Sets: 1:2 Work to Rest Ratio Option A; 10/8 Cal Row 5 Burpee Over Row 3 Squat Clean @65% 1RM Clean Option B: :20 Max Cal Row 5 Burpee 3 Front Squat @55% 1RM Clean Option C: :20 Max Cal Row 5 Burpee 6 Goblet Squat @53/35 Each Round is a 100% Effort Pace. Score = Average time

Sunday August 19, 2018 Sunday Hero WOD

Arm Pfc. Jonathon Yanney, 20, of Litchfield, Minn.; assigned to the 1st Battalion, 17th Infantry Regiment, 5th Stryker Brigade Combat Team, 2nd Infantry Division, Fort Lewis, Wash.; died Aug. 18 in Arghandab, Afghanistan, of wounds sustained when an improvised explosive device detonated near his unit. 5 Rounds 30 Double Unders 20 Clean and Jerks 95/65 10 Cal BIke

Saturday 8/18/18

M-1: Reverse Grip Bench Press 3 Waves: 15-10-5 Build Each Wave M-2: AMRAP 5:00 Sandbag Over The Rack M-3: 2000m Row w/Death by Burpee At 3-2-1 GO! Athletes will begin rowing their distance from 0:00-1:00, at the 1:00 mark they will stop rowing and complete 1 burpee and then continue rowing. At the 2:00 min mark they will complete 2 burpees and then continue rowing. This will continue every minute on the minute with the ascending number of burpees matching the minute. Athletes will complete the workout by either finishing their 2k row or failing to complete the required amount of burpees within the given minute.

Friday 8/17/18 - Run, Clean, Burp

M-1: 5 Sets: Option A: 3-5 Wall Facing Strict HSPU Rest :15 25' Handstand Walk Option B: 6-8 Box HSPU Rest :15 20 Wall Supported Shoulder Taps Option C: 6-8 Pike Push ups Rest :15 12 Ring Face Pull M-2: Every 3:00 for 30:00 (10 Rounds) Option A: Run 200m 3 Squat Cleans @ 65% 5 Bar Facing Burpees Option B: 200m Run 3 Squat Cleans @ 55% 5 Bar Facing Burpees Option C: 200m Run 5 Front Squats @ 55% of Clean 4 Burpees

Thursday 8/16/18 - Heavy Wall Balls

M-1: Hang Snatch EMOM 10:00 2 Reps @ 60% of 1RM M-2: Romanian Deadlift 5 Sets of 4 Reps @ 70% of 3rM M-3: 6 Rounds for Time 10 KB/DB Double Front Rack Lunge 50/35# 10 Toes to Bar 10 Wall Ball Shots 30/20# Option B: 35/25# on Lunges Knees to Elbows 20/14# on WBS Option C: Goblet Lunge Straight Leg Situp 14/10# WBS Goal here is to remain steady, find a rhythm and a pace and stay with it.

Wednesday 8/15/18 - Hardioooooooooo

M-1: 4 Sets: a) 8 Hanging Leg Raises @1310 Tempo Scale to a knee raise or max effort knee raise hold b) 20 Superman Swimmer Kicks Scale to a :30 hold c) 8/side Side Plank Powell Raise M-2: Every 4:00 for 32:00 (8 sets) Option A: 250m Row 200m Run 40 DU Option B: 200m Row 200m Run :30 Max DU or SU Option C: 150m Row 200m Run :30 Max SU

Tuesday 8/14/18 - You can't fail this test!

M-1: 4 Sets: 12 Seated Dumbbell Press (build to heavy) 8 Ring Push ups @ 1310 Tempo Option B: 8 Push Ups @1310 Tempo Option C: 8 Band Assisted Push Ups @ 1310 Tempo M-2: Test Round For this work out we will be testing :20 Sec max sets to help us establish rep schemes for the workout. Test 1 round of each movement to establish reps Work :20 Rest :40 1 Test of each Movement 1: Hang Squat Clean 115/85 95/65 75/55 Movement 2: Push Press *Same weight options as above* Movement 3: Bar Facing Burpee M-3: AMRAP 12:00 Hang Squat Clean Push Press Bar Facing Burpee You will use your test number from each movement as their rep scheme for the workout.

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