Stop Doing List: 3 Things to Stop Doing to Stop Comparing yourself to Others

Comparison. The Ole’ Me vs. You argument. It happens to everyone. These thoughts creep up in your head. And it usually goes one of two ways: WAY ONE: You compare yourself to someone who is worse off than you. “Well, he did more rounds of “Cindy” today but I snatched more than him. I’m probably still a better athlete. I’d still win in a competition.” WAY TWO: You compare yourself to someone who is better off than you. “Ohmigosh. She did so many rounds of “Cindy.” She butterflied all her pullups. She’s so good. I hate that she’s so good at this. It’s so easy for her. I'll never be that good.” Do you ever stop to think about these thoughts that are in your head? You might think nothing of it b

Friday 11/30/2018 - Split AMRAP

M1: Front Foot Elevated Split Squat Front Foot on 8" Plate 6 Sets: 8 Reps per side @3331 Tempo @70% of 8 Rep max + Superset: :20 Sec Max Reps Push ups - Does not need to be UB M2: 8 Min AMRAP 10 Cal Row 10 KB Swing 10 Air Squat Option A: 70/53 Option B: 53/35 Option C: 35/25

Thursday 11/29/2018 - So many AMRAPS

M1: Sandbag Carry 5 Sets: 150ft Carry 70-200lbs Choose load that allows you to go UB M2: 8 Min AMRAP 12 Stationary Lunge - BW 6 S2O 135/95 Rest 2 Mins 4 Min AMRAP Max Cal Bike Option B: 95/65 S2O Option C: 75/55 S2O

Wednesday 11/28/2018 - Super Tempo

M1: Front Squat - @3331 Tempo Build to a heavy 2 Rep Drop Set: Max Reps @80% - No Tempo + SuperSet: 3 Seated Box Jump (Seated On Bench - Build in Box Height) M2: 12 Min AMRAP Option A: 20 WB 30/20lbs 20 TTB 10 Burpee Option B: 20 WB 20/14lbs 20 K2E 10 Burpee Option C: 20 WB 14/10lbs 20 Straight Leg Sit up 10 Burpee

Tuesday 11/27/2018 - CINDY

M1: Power Snatch - 10 Min EMOM 2 Reps @75% of 2 Rep Max M2: 20 Min AMRAP "Cindy" 5 Pull up 10 Push Up 15 Air Squat Option B: 10 Jumping Pull up 10 Push Up 15 Air Squat Option C: 10 Ring Row 10 Push Up 15 Air Squat

Monday 11/26/2018 - Build & Jump

M1: Deadlift - Build to a heavy 2 Rep Drop Set: Max Reps @80% x2 M2: AMRAP W: 1:00 R: :30 x10 1 Power Clean @70% 1rm 4 Jump Squat

Sunday November 25, 2018 - "Kleinwatcher"

M1: Seated Strict Press Build to heavy 3 Rep Drop Set: Max Reps @80% x2 M2: Row - 7 Sets - Rest 1:30 between 500m Row @80% 5k Pace M3: 3 Sets: Max Effort - Supinated Forearm Plank Hero WOD: "Kleinwatcher" Army Spc. Chris Kleinwachter ,29, of Wahpeton, N.D. assigned to the 1st Battalion, 188th Air Defense Artillery, Grand Forks, N.D.; died Nov. 30, 2006 of injuries sustained when his vehicle rolled over during combat operations in Ghazni, Afghanistan. For Time: 400M Run w/Sandbag 30 Pushups 30 Deadlifts 225 30 KB Swings 70/55 30 Situps 400M Run w/Sandbag

Saturday November 24, 2018 - Super Splits

M1: Front Foot Elevated Split Squat Front Foot on 8" Plate 6 Sets: 8 Reps per side -Build Option A: Dual KB Front Rack Option B & C: KB Goblet M1.2: (Superset between Split squat) :20 Sec Max Effort Push ups - Does not need to be UB M2: 10 Min AMRAP 6 KB SDHP 6 KB Swing 6 Goblet Lunge Option A: 70/53 Option B: 53/35 Option C: 35/25 M3: 4 Sets: Star Side Plank Max Effort Per side

Friday November 23, 2018 - Double AMRAP

M1: Sandbag Carry 5 Sets: 150ft Carry 70-200lbs Choose load that allows you to go UB M2: 7 Min AMRAP : 250m Row 6 DB Push Press 20 DU/40 SU 2/1 BMU (2 Jumping BMU or 6 Jumping Pull up) Rest 3 Mins 6 Min AMRAP : 250m Row 12 Lunge 12 Push Up DB Push Press: Option A: 50/35 Per Hand Option B: 40/25 Per Hand Option C: 35/15 Per Hand

Thursday November 22, 2018 - Happy Thanksgiving!

M1: Dumbell Bench Press - 4x8 Build Superset ME :20 Push Ups M2: Teams of Three 25 Min AMRAP Option A: 10 Rope Climb 15' 60 Air Squat 30 Sandbag Over Shoulder *Wear vest if desired* Option B: 20 Pull Ups 60 Air Squat 30 Sandbag Over Shoulder Option C: 40 Ring Rows 60 Air Squat 30 Sandbag Over Shoulder

Monday November 19, 2018 - Sup Occ Training

M1: Pull Up Work Option A: Weighted Ring Pull up - Build to heavy 3 Rep Drop Set: Max Reps @80% x2 Option B: 5 Sets - For quality :10 Supinated Chin above bar hold 4 Pull Up Negative 4 Scap Pull up+ Option C: :08 Supinated Bent Arm Hang Max Reps Ring Row @3331 Tempo M2: 6 Sets: 1:1 Work to Rest Option A: :20 HARD Row 6 Box Jump 24/20" Max Rep UB Front Squat 75/55 Option B: :20 HARD Row 6 Box Jump 20" Max Rep UB Front Squat 45/35 Option C: :20 HARD Row 6 Box Step Up 20" Max Rep UB Goblet Squat 35/25

Sunday November 18, 2018 - Unilateral All Day

SUNDAY HERO WOD U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon. Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running

Saturday November 17, 2018 -

M1: 5 Sets: 50ft Mixed Overhead Carry 50ft Dual KB Front Rack Carry 50ft Mixed Overhead Carry M2: 3 Rounds 800m Row 6 - 100ft Shuttle Run (Down + Back =1) 30 Cal Bike

Box Briefs - November 2018 Newsletter: Black Friday Steals

CrossFit Fargo Black Friday Deals We have some crazy good Black Friday deals on Driven Nutrition, Jump Ropes, Wrist Wraps, and WOD Books. This is the lowest pricing you'll ever see on Driven Nutrition. Head on over to the Dakota Games website to check it out. Sale prices expire Saturday 11/24 at Midnight. Events at CrossFit Fargo The Friendsgiving Throwdown is right around the corner! Sign yourself up and bring a partner! Register here. Registration for the Granite Games Throwdown is live! Teams of 3, Intermediate and Scaled will compete in four events on Saturday, January 12th. This is one of the best competitions for athletes new to the sport of functional fitness. Check it out here. Novem

6 Tips to Make it Through the Weekend on the Nutrition Challenge!

The weekend is generally a time where we let our guard down and try and RELAX. This is also generally the hardest time to stay on track if you are trying to get used to a new routine, nutritional or otherwise, because you have so much more time!! Here are 6 tips to keep you on track this weekend! 1. Be Prepared. Make sure you have meals or snacks prepped or at least planned so you don't end up having to make a last minute decision somewhere where there isn't any healthy alternatives. Plan for SUCCESS! 2. Budget that TIME. Schedule time into your weekend to prep those meals or snacks that we talked about. Or to do some grocery shopping when you aren't starving, hauling 2 kids around, and tryi

Friday November 16, 2018 - Tempo Tempo

M1: Front Squat @3331 Tempo - Build to heavy 3 Rep M2: 6 Sets Max Effort Single Leg Wall sit Per side 6 Single Leg Glute Bridge Per side w/:03 pause at top M3: 6 Min AMRAP 6 Jump Switch Lunge 6 DB Push Press 50/35 Per hand 3 Burpee Option B: DB Push Press 40/25 Per hand Option C: Stationary Lunge DB Push Press 30/15 Per hand

Eating For Your Body Type

Are you an ectomorph, mesomorph, or endomorph? These words are describing the three categories for the male and female body types. There is more to a body type to describe a person than the way one looks. Understanding your body type will help make nutritional changes to get you to your health and fitness goals. There are three general categories of body types ectomorph, mesomorph, and endomorph. Below are descriptions of all three body types and one of them should describe you better than the other two. 1. Ectomorphs Ectomorphs are thin individuals with smaller bone structure, small joints, and lean muscle. This group tends to be endurance athletes. Ectomorphs tend to have fast metabolic ra

Thursday November 15, 2018 - JACKIE

M1: Power Snatch - Build to a heavy 2 rep NO TNG Drop Set: 2 Min AMAP @80% M2: For Time "Jackie" Option A: 1000m Row 50 Thruster 45/35 30 Pull up Option B: 1000m Row 50 Thruster 45/35 40 Jumping Pull up Option C: 1000m Row 50 DB Thruster 20/15 Per hand 30 Ring Row

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