Sunday 9/30/18 "Jack"

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 20 Min AMRAP 10 Push Press 115 10 LBS Swings 1.5 Pood 10 Box Jumps 24"

Sunday September 30, 2018 - RUN CFF RUN

M1) 3 Rounds Rest 2:30 between rounds Option A: 800m Run Option B: 800m Row M2) Reverse Grip bench press 3 Waves: 8-6-4 Build ***8 Reps of Bent Over Barbell Row between each wave. M2) Partner 5k Row *Change partners every 500 meters

Saturday September 29, 2018 - inCOREigible

M1) Core Complex 6 Sets: Option A: 20 Hollow Rock 10 GHD Sit up Max Effort Ring Support Hold Option B: 12 Hollow Rock 12 Straight Leg Sit up Max Effort Bent Knee Hang Option C: :30 Hollow Hold 12 Striaght Leg Sit up Max Effort Bent Knee Hang M2) 12 Min AMRAP Option A: 12 Pull up 6 Power Snatch 95/65 12 HSPU Option B: 8 Pull up 6 Power Snatch 75/55 8 HSPU Option C: 12 Ring Row 12 Rus KB Swing 53/35 8 HRPU Extra Credit: Body Armor 4 Sets: 10 GHD Back Extension 10 GHD Row DB per hand

Friday September 28, 2018 - Clean it Up

M1) Clean and Jerk 10 Min EMOM Option A: 2 Clean + 1 Jerk @70% Option B: 1 Clean + 1 Jerk @60-65% Option C: 1 Hang Muscle Clean 1 Hang Power Clean 1 Push Press Choose weight athlete can control positions well M2) Assault Bike 4 RFT Option A: 30 Cal Bike 30 Cal Row Option B: 24 Cal Bike 30 Cal Row Option C: 20 Cal Bike 20 Cal Row

Thursday September 27, 2018 - Build the Back Squat

M1) Back Squat 8-8-6-4-2 Build 8@55% 8@60% 6@65% 4 Build to heavy 2 Build to heavy M2) 15 Min AMRAP Option A: 250m Row 12 DB Walking Lunge 50/35 p/h 6 Burpee Option B: 250m Row 12 DB Walking Lunge 40/30 6 Burpee Option C: 250m Row 12 Walking Lunge 6 Burpee Extra Credit: Body Armor 10 Min EMOM 10 Empty Barbell Curl 5 HRPU 10 Empty Barbell Press 5 Ring Push Up

Wednesday September 26, 2018 - Press Sets

M1) Push Press 3 Waves: 8-6-4 Build M2) 4 Sets: Work - Rest 1:1 Ratio Option A: 12 Cal Bike 12 TTB 6 Squat Clean @60% 1rm Option B: 10 Cal Bike 12 K2E 6 Squat Clean @55% Option C: 8 Cal Bike 12 Straight Leg Sit up 6 Front Squat 95/65 Sprint Effort Each Round Extra Credit: "Body Armor" 4 Sets: 10 RNT DB Reverse Lunge per side 10 Incline YTW per position :40 Ring FLR Hold Mixed Overhead Walk 4 Sets: 100ft 50ft Down 50ft Back

Tuesday September 24, 2018 - RowNrun

M1) Romanian Deadlift Build to a heavy 3 Rep Drop Set: Max Reps @95% Drop Set Max Reps @90% M2) For Time 1000m Row 800m Run 800m Row 400m Run 400m Row 200m Run Extra Credit: Body Armor 10 Min AMRAP 4 Ring Row 4 HRPU 8 Barbell Curl Core 3 Sets: 1:00 Hollow Hold 1:00 Hollow Hang or Active Hang

Monday September 24, 2018 - Snatch Day!

M1) Snatch 10 Min EMOM Option A: 1 Full 1 Below the knee @70% Option B: 1 Power Snatch 1 OHS @60-65% Option C: 1 Hang Muscle Snatch 1 Hang Power Snatch Choose weight athlete can control positions M2) Work to Rest 6 Min AMRAP 2 Min Rest 6 Min AMRAP During the AMRAP every 2 Mins increasing pace Second AMRAP pick up where you left off. Option A: 5 C2B 5 Box Jump 24/20 25 DU Option B: 5 Pull up 5 Box Jump 24/20 25 DU/50 SU Option C: 5 Ring Row 5 Box Step up 20" 25 SU Extra Credit: Body Armor View Exercise History 4 Sets: 8 Incline YTW per position 12 Dumbbell Pull over 12 DB Lateral Raise

Sunday September 23, 2018 Sunday Hero WOD

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. 30 Clean-and-Jerk (135/95 lbs) 1 Mile Run 10 Rope Climbs, 1 mile run 100 burpees

Sunday September 23, 2018 - Overhead Walk This Way

M1) Mixed Overhead Walk 4 Sets: 100ft 50ft Down 50ft Back M2) Reverse Grip Bench Press 3 Waves: 8-6-4 Build M3) 5 Sets: 1:1 Work to Rest Option A: 500m Row 400m Run 20 Cal Bike Option B: 500m Row 400m Run 15 Cal Bike Option C: 500m Row 200m Run 12 Cal Bike Extra Credit: "Body Armor" 4 Sets: 10 RNT DB Reverse Lunge per side 10 Incline YTW per position :40 Ring FLR Hold

Saturday September 22, 2018 - I Can't Getup No Satisfaction

M1) Core Complex 6 Sets: - 15 min Option A: 20 Hollow Rock 10 GHD Sit up Max Effort Ring Support Hold Option B: 12 Hollow Rock 12 Straight Leg Sit up Max Effort Bent Knee Hang Option C: :30 Hollow Hold 12 Striaght Leg Sit up Max Effort Bent Knee Hang M2) 4 RFT - 18 min TC Option A: 12 Alternating Turkish Get up 53/35 12 Ring Dip 12 C2B Option B: 12 Alternating Turkish Get up 35/25 12 Ring Push Up/Push Up 12 Pull up Option C: 12 Alternating Turkish Get up 12 HRPU :40 Active Hang Extra Credit: Body Armor 4 Sets: 10 GHD Back Extension 10 GHD Row DB per hand

Friday September 21, 2018 - Bicycle Race

M1) Clean and Jerk 10 Min EMOM Option A: 2 Clean + 1 Jerk @65% Option B: 1 Clean + 1 Jerk @55-60% Option C: 1 Hang Muscle Clean 1 Hang Power Clean 1 Push Press M2) Assault Bike 6 Sets: - Rest 1 minute between sets Option A: 20/18 cals @ Moderate pace :20 HARD! Option B: 18/14 cals @ Moderate pace :20 HARD! Option C: :40 @ Moderate pace :20 HARD! Extra Credit: Body Armor 4 Sets: 10 DB Sumo Deadlift DB per hand 10 Seated Good Morning w/empty bar 10 Straight Leg sit up

Thursday September 20, 2018 - The Power clean

M1) Romanian Deadlift Build to a heavy 3 Rep Drop Set: Max Reps @95% Drop Set Max Reps @90% M2) For Time | 34-28-20-12 - 26 min TC Option A: Power Clean 95/65 Push Jerk Option B: Power Clean 75/55 Push Jerk Option C: Rus KB Swing Push Press 45/35 Extra Credit: Body Armor 3 Sets: 1:00 Hollow Hold 1:00 Hollow Hang or Active Hang 10 Min AMRAP 4 Ring Row 4 HRPU 8 Barbell Curl

Wednesday September 19, 2018 - I Love This Bar (facing burpee)

A) Snatch 10 Min EMOM Option A: 2 @65% Full Option B: 2 Hang Power Snatch @55-60% Option C: 1 Hang Muscle Snatch 1 Hang Power Snatch Choose weight athlete can control positions M2) Work to Rest 8 Min AMRAP 2 Min Rest 8 Min AMRAP During the AMRAP every 2 Mins increasing pace Second AMRAP pick up where you left off. Option A: 5 Deadlift 225/155 5 Bar Facing Burpee 10 Air Squat Option B: 5 Deadlift 185/125 5 bar Facing Burpee 10 Air Squat Extra Credit: Body Armor 4 Sets: 8 Incline YTW per position 12 Dumbbell Pull over 12 DB Lateral Raise

Tuesday September 18, 2018 - Push (Press) It

M1) Push Press 3 Waves: 8-6-4 Build M2) 4 Sets: Work - Rest 1:1 Ratio Option A: 500m Row 5/3 Ring MU 30 DU Option B: 500m Row 8 Pull up 8 Push Up 30 DU/60 SU Option C: 350m Row 12 Ring Row 60 SU Extra Credit: "Body Armor" 4 Sets: 10 RNT DB Reverse Lunge per side 10 Incline YTW per position :40 Ring FLR Hold Mixed Overhead Walk 4 Sets: 100ft 50ft Down 50ft Back

Monday September 17, 2018 - Baby's got Back Squats

M1) Back Squat 8-8-6-4-2 Build 8@55% 8@60% 6@65% 4 Build to heavy 2 Build to heavy M2) 8 RFT - 20:00 TC Option A: 12 Cal Bike 8 TTB 6 DB Hang Squat Clean 50/35 p/h Option B: 10/8 Cal Bike 8 TTB/K2E 12 MBSC 30/20 Option C: 8 Cal Bike 12 Straight Leg Sit up 12 MBSC 20/14 Extra Credit: Body Armor 10 Min EMOM 10 Empty Barbell Curl 5 HRPU 10 Empty Barbell Press 5 Ring Push Up

Sunday 9/16/18 Sunday Hero WOD

Army Staff Sgt. Lance J. Koenig 33, of Fargo, N.D.; assigned to the 141st Engineer Battalion, North Dakota Army National Guard, Jamestown, N.D.; killed Sept. 22 when an improvised explosive device detonated while he was conducting a dismounted patrol in Tikrit, Iraq. For Time: 60cal row 60 db snatches, alternating every 10 60cal row 60 db push presses,

Sunday September 16, 2018 - Walk through Waves

M1) Mixed Overhead Walk 4 Sets: 100ft 50ft Down 50ft Back M2) Push Press 3 Waves: 8-6-4 Build M3) 3 RFT Option A: 650m Row 15 Deadlift 225/155 Option B: 650m Row 15 Deadlift 185/125 Option C: 500m Row 15 Deadlift 135/95 Extra Credit: "Body Armor" 4 Sets: 10 RNT DB Reverse Lunge per side 10 Incline YTW per position :40 Ring FLR Hold

Saturday September 15, 2018 - Dead Thruster Hollow Hold

M1) Romanian Deadlift Build to a heavy 3 Rep Drop Set: Max Reps @95% Drop Set Max Reps @90% M2) For Time | 21-15-9 Option A: Thruster 115/85 400m Run Option B: Thruster 95/65 400m Run Option C: Thruster 75/55 400m Run Workout ENDS with 400m Run M3) Core 3 Sets: 1:00 Hollow Hold 1:00 Hollow Hang or Active Hang Extra Credit: Body Armor 10 Min AMRAP 4 Ring Row 4 HRPU 8 Barbell Curl

Friday September 14, 2018 - Clean Assault

M1) Clean and Jerk 10 Min EMOM Option A: 2 Clean + 1 Jerk @65% Option B: 1 Clean + 1 Jerk @55-60% Option C: 1 Hang Muscle Clean 1 Hang Power Clean 1 Push Press Choose weight athlete can control positions well M2) Assault Bike 6 Sets: 1:2 Work- Rest Option A: 30/24 Cal AFAP Option B: 25/20 Cal AFAP Option C: :40 Sec AFAP Extra Credit: Body Armor 4 Sets: 10 DB Sumo Deadlift DB per hand 10 Seated Good Morning w/empty bar 10 Straight Leg sit up

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