Thursday 2/28/2019 - 16.2

M1: Power Clean Option A: Build to a heavy single Power Clean Option B: 6 sets of 2: High Lift Off + Power Clean Option C: 6 sets of 3 Hang Power Cleans M2: "16.2" Ascending Time Round 1 0:00-4:00 Round 2 4:00-8:00 Round 3 8:00-12:00 Round 4 12:00-16:00 Final round 16:00-20:00 Option A: 25 TTB 50 DU 15 Squat Clean 135/85 lb 25 TTB 50 DU 13 Squat Clean 185/115 lb 25 TTB 50 DU 11 Squat Cleans 225/145 lb 25 TTB 50 DU 9 Squat Clean 275/175 lb 25 TTB 50 DU 7 Squat Clean 315/205 lb Option B: 25 Knee Raise 50 SU 15 Squat Clean 95/55 lb 25 Knee Raise 50 SU 13 Squat Clean 115/75 lb 25 Knee Raise 50 SU 11 Squat Cleans 135/95 lb 25 Knee Raise 50 SU 9 Squat Clean 155/115 lb 25 Knee Raise 50 SU 7 Squat

Wednesday 2/27/2019 - 15.5

M1: Sumo Deadlift Option A: Build to a 1 Rep Max Option B: Build to a 1 Rep Max Option C: 3 Sets: 10 Reps @RPE 6 M2: "15.5" For Time 27-21-15-9 Option A: Calorie Row Thruster 95/65 Option B: Calorie Row Thruster 75/55 Option C: Calorie Row Thruster 45/35

Tuesday 2/26/2019 - 15.4

M1: Bench + KB Swing Option A: 6 Sets 1:00 Min Max Rep Bench 135/95 Rest :30 1:00 Min Max Rep KB Swing 70/53 Rest :30 Option B: 1:00 Min Max Rep Bench 95/65 Rest :30 1:00 Min Max Rep KB Swing 53/35 Option C: 1:00 Min Max Rep DB Bench 35/25 per hand Rest :30 1:00 Min Max Rep KB Swing 35/25 M2: "15.4" 8 Min AMRAP 3-6-9-12-15-18-21...continuing up Option A: HSPU Clean 185/125 Opton B: HSPU/Box HSPU Clean 135/95 Option C: HRPU Clean 95/65 or 75/55

Monday 2/25/2019 - 15.3

M1: Front Squat Option A&B: Build to a 1 Rep Max Option C: 6 Sets: 2 Reps @RPE 7 @3331 Tempo M2: "15.3" 14 Min AMRAP Option A: 7 RMU 50 Wallball 20/14 100 DU Option B: 14 C2B/Pull up 50 Wallball 20/14 100 DU/300 SU Option C: 14 Ring Row 50 Wallball 14/10 100 SU

Sunday 2/24/2019 - Sunday Workouts

Sunday Hero WOD "DT" In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5 Rounds for Time 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 Main WOD Class M1: Clean Complex Option A: 2 Clean + 1 Jerk 2x1@75% 4x1@80% Option B: 1 Power Clean + 1 FS + 1 Jerk 2x1@70% 4x1@75% Option C: 1 Hang Clean + 1 FS + 1 Push Press Start at RPE 5 and build as for and position allows M2: " Catch Me if you can" 20 Min AMRAP 500m Row 1000m Bike 20 Burpee

Saturday 2/23/2019 - 15.1

M1: Hand Stand Push up Work 16 Min AMRAP - For Quality Option A: 2-3 Strict HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise *Alternate Mixed overhead walk each round* Option B: 2-3 Abmat Assisted Strict HSPU or Strict Box HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise Option C; 2-3 Pike Push Up 50ft Mixed Overhead Carry 10 DB Butterfly Raise M2: "15.1" 9 Min AMRAP + Max Out Option A: 0:00-9:00 Min AMRAP 15 TTB 10 Deadlift 115/75 5 Snatch 115/75 9:00-14:00 1 Rep Max Clean & Jerk Option B: 0:00-9:00 Min AMRAP 15 TTB/K2E 10 Deadlift 95/65 5 Snatch 95/65 9:00-14:00 1 Rep Max Clean & Jerk Option C: 0:00-9:00 Min AMRAP 15 Abmat Sit up 10 Deadlift 75/55 5 Snatch 75/55 9:00-14:00 Build to a

19.1 Strategy

CrossFitters worldwide gathered Thursday night to watch the 19.1 announcement. While some missed Dave Castro and the ESPN-quality of production from previous years, I remain optimistic about the direction that the CrossFit Games is headed. We have the opportunity to change the conversation surrounding the Open. In years past, the CrossFit community seemed to relish in the entertainment value that the Open provided, and CrossFit certainly delivered a spectacular display of fitness. I have noticed, with pleasure, that the narrative at CrossFit Fargo surrounding the open is more about each athlete and their journey. That's what this is really all about, and by removing the hype we can all focus

Thursday 2/21/2019 - 14.5

M1: Snatch Complex Option A: 1 Hang + 1 Snatch 2x1@75% 4x1@80% Option B: 1 Power + 1 OHS 2x2@70% 4x1@75% Option C: 3 Hang Muscle Snatch + 3 OHS or 6 OHS Lunge Build from empty bar, increase as form allows M2: "14.5" For Time - 20 Min Cap 21-18-15-12-9-6-3 reps for time of: Option A: Thrusters 95/65 Burpees Option B: Thrusters 75/55 Burpees Option C: Thrusters 45/35 Burpees

Wednesday 2/20/2019

M1: Front Squat - Find a heavy 1 rep M2: 6RFT Option A: 7 Front Squats 155/105 14 TTB Option B: 7 Front Squats 115/85 14 TTB/K2E Option C: 7 front squats/ Goblet squats 75/55 or 70/53 14 Straight Leg Sit ups Another open wod from the history books ! If

Tuesday 2/19/2019 - 15 min AMRAP

M1: Deadlift - Build to a heavy single. M2: 15 Min AMRAP Option A: 250m Row 6 S2O 115/85 6 Bar Facing Burpees Option B: 250m Row 6 S2O 95/65 6 Bar Facing Burpees Option C: 250m Row 6 S2O 75/55 6 Burpees Throwback to 14.3 for your entertainment!

Monday 2/18/2019 - 13.5

M1 Pull Up + HSPU Work 5 Sets Option A: 3 Weighted Strict Pull up @75-80% 3rm 3-5 Strict HSPU Option B: 6 Pull up Negative - Step from top 12 Strict Box HSPU Option C: 6 Ring face Pull 6 Ring Row @3331 Tempo 6 Pike Push up M2: "13.5" Ascending Time Option A: Complete as many rounds and reps as possible in 4 minutes of: 15 Thruster 100/65 15 C2B If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. Option B: Complete as many rounds and reps as possible in 4 minutes of: 15 Thruster 75/55 15 P

Sunday 2/17/19 - Sunday Workouts

Sunday Hero WOD- "Wittman" U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. 7 Rounds For Time: 15 Kettlebell Swings (1.5 / 1 pood) 15 Power Cleans (95 / 65 lbs) 15 Box Jumps (24 / 20 inch) MAIN WOD M1: 5 Sets: DB Bench + DB Lunge 8 Single Arm DB Bench Per side 12 Stationary DB Lunge

Friday 2/15/2019 - 13.4

M1 Hand Stand Push up Work 16 Min AMRAP - For Quality Option A: 2-3 Strict HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise *Alternate Mixed overhead walk each round* Option B: 2-3 Abmat Assisted Strict HSPU or Strict Box HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise Option C; 2-3 Pike Push Up 50ft Mixed Overhead Carry 10 DB Butterfly Raise M2: "13.4" 7 Min AMAP 3-6-9-12-15-18-21-24...continuing up by 3s Option A: Clean & Jerk 135/95 TTB Option B: Clean & Jerk 115/65 TTB/K2E Option C: Clean & Jerk 75/55 Straight Leg Sit up

Saturday 2/16/2019 - 13.2

M1 Clean & Jerk Complex Option A: 2 Clean + 1 Jerk 2@70% 2@75% 2x1@80% Option B: 1 Power Clean + 1 FS + 1 Jerk 2@65% 2@70% 2x1@75% Option C: 1 Hang Clean + 1 FS + 1 Push Press Start at RPE 5 and build as form and positions allow M2: "13.2" 10 Min AMRAP Option A: 5 S2O 115/75 10 Deadlift 15 Box Jump 24/20" Option B: 5 S2O 95/65 10 Deadlift 15 Box Jump 24/20" Option C: 5 S2O 75/55 10 Deadlift 15 Box Step up 24/20"

Thursday 2/14/2019 - 12.4

M1: Deadlift - Accumulation Sets Option A: 3 Sets: 10 Reps @70-75% of 1rm Option B: 3 Sets: 10 Reps @65% 1rm Option C: 5 Sets: 5 Reps @RPE 7 @3130 Tempo M2: "12.4" 12 Min AMRAP Option A: 150 Wallball 20/14 90 DU 30 RMU Option B: 150 Wallball 20/14 90 DU/210 SU 30 C2B Option C: 100 Wallball 14/10 210 SU 30 Jumping Pull up

Friday Night Lights Quick Facts

If you are within your first year here at CrossFit Fargo, you are probably hearing all the chatter about the CrossFit Open, and our in-house competition called Friday Night Lights. The purpose of this post is to give you information and details about (1) the 2019 CrossFit Open and (2) Friday Night Lights here at CrossFit Fargo. The 2019 CrossFit Open The CrossFit Open serves as the official start of the CrossFit Games Season. Athletes all over the world test their fitness with one WOD a week for 5 weeks. You will submit your scores online and can compare your performance with others all over the world. The beauty of the Open is that all athletes are doing the exact same workout and held acco

Wednesday 2/13/2019 - 12.1

M1: Snatch Complex Option A: 1 Full + 1 Hang 2@70% 2@75% 2x1@80% Option B: 1 Power + 1 OHS 2@65% 2@70% 2x1@75% Option C: 3 Hang Muscle Snatch + 3 OHS or 6 Overhead Lunge Start from empty bar, only increase as form and position allows M2: "12.1" 7 Min AMRAP Burpees

Tuesday 2/12/2019 - 12.3

M1 Pull Up + HSPU Work 5 Sets Option A: 3 Weighted Strict Pull up @75-80% 3rm 3-5 Strict HSPU Option B: 6 Pull up Negative - Step from top 12 Strict Box HSPU Option C: 6 Ring face Pull 6 Ring Row @3331 Tempo 6 Pike Push up M2: "12.3" 18 Min AMRAP Option A: 15 Box Jump 24/20" 12 Push Press 115/75 9 TTB Option B: 15 Box Jump 24/20" 12 Push Press 95/65 9 TTB/K2E Option C: 15 Box Jump/Step up 20" 12 Push Press 75/55 9 Hanging Knee Raise

Monday 2/11/2019 - 12.2

M1- Overhead Strength Option A: 6 Sets: 2 Reps @80% 3 rep Max Option B: 6 Sets: 2 Reps OHS @3130 Tempo Only Build as Potitoin and Posture allows Option C: 6 Sets: 50ft Mixed Overhead Carry per side 10 Overhead Lunge w/empty bar M2: "12.2" 10 Min AMRAP Option A: 30 Snatches 75/45 30 Snatches 135/75 30 Snatches 165/100 With remaining time AMAP Snatches 210/120 Option B: 30 Snatches 45/35 30 Snatches 75/55 30 Snatches 100/75 With remaining time AMAP Snatches 120/90 Option C: 30 Snatches 45/35 30 Snatches 55/45 30 Snatch 65/55 With remaining time AMAP Snatches 85/65

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