3/31/2019 - Russian Row

M-1: EMOM 12, alternating: a) Row 0:45 @ 6 b) 5 Kettlebell Clean + 5 Kettlebell Snatch, left c) 5 Kettlebell Clean + 5 Kettlebell Snatch, right d) 50' Dual Kettlebell Overhead Carry M-2: 4 Rounds For Time: Option A: 750m Row 30 Russian Kettlebell Swings, 70/53# Option B: 600m Row 30 Russian Kettlebell Swings Option C: 500m Row 20 Russian Kettlebell Swings Target Time: 16-20:00 GEAR: 2.5

3/30/2019 - 2, 4, 6 and so on...

M-1: Overhead Squat (1) 10:00 to Build quickly to a hard but submaximal set of 3, leaving 2 reps in the tank (2) 10x3 on 0:30, use 75-80% of heavy triple M-2: AMRAP 15:00 Option A: As far as possible: 2 Burpee Box Jump Overs 24/20" 2 DB Front Squats 50/35# 2 Situps 4 Burpee Box Jump Overs 4 DB Front Squats 4 Situps 6 of each, 8 of each, so on.. Option B: As far as possible: 2 Burpee Box Jump Overs 2 DB Front Squats 35/20 2 Situps 4 Burpee Box Jump Overs 4 DB Front Squats 4 Situps 6 of each, 8 of each, so on.. Option C: As far as possible: 2 Burpee Box Step Overs 2 DB Front Squats 20/15# 2 Situps 4 Burpee Box Step Overs 4 DB Front Squats 4 Situps 6 of each, 8 of

3/29/2019 - Assault Thrusters

M-1: 15:00 for Quality Option A: 1-5 Ring Muscle-Ups 20'-60' Handstand Walk 0:10-0:30 Single Arm Plank/side Option B: 2-5 C2B or Pullup 15 Shoulder Taps or 3 Walk Walks 0:10-0:30 Single Arm Plank/Side Option C: 10 Supinated Bodyweight Row 50' Straight Arm Bear Crawl 0:30-1:00 Front Plank M-2: For Time Option A: 21 Thrusters, 105#/70# 9 Calories Assault Bike 15 Thrusters 15 Calories Assault Bike 9 Thrusters 21 Calories Assault Bike Option B: 21 Thrusters, 75/55# 9 Calories Assault Bike 15 Thrusters 15 Calories Assault Bike 9 Thrusters 21 Calories Assault Bike Option C: For Time: 21 Dumbbell Thrusters 9 Calories Assault Bike 15 Dumbbell Thrusters 15 Calories Assa

3/28/2019 - It's a running day!

M-1: Bulgarian Split Squat/Bodyweight Row Per Side: 8 @ 6 8 @ 7 8 @ 8 Plus Two Repeat Sets *Superset first 3 sets with Max Effort Bodyweight Row Bulgarian Split Squat: Rear foot is elevated. Athletes can load with barbell on back rack, dumbbells or KB at sides. But stick with same implement through series. Bodyweight Row: Reps should be performed with control through full range of motion, no momentum at all. Pause at both ends and maximize range of motion of the scapula, protracting at the bottom and retracting at the top. M-2: 3 Rounds for Time: Option A: 30/20 Pushups 20 Dumbbell Hang Clean & Jerks, 50/35#, alternate arms every 5 reps 400m Run Option B: 30/20 Push ups 20 DB Hang

3/27/2019 - 10 Rep Minutes

M-1: Dumbbell Bench Press 10RM, then 2x10@ 90% of Max *90% of today's 10RM. M-2: Fight Gone Bad Option A/B: 3 Rounds For Total Reps: 1:00 Wall Ball, 20# to 10'/14# to 9' 1:00 Sumo Deadlift High Pulls, 75#/55# 1:00 Box Jumps, 24"/20" 1:00 Push Press, 75#/55# 1:00 Row (Calories) 1:00 Rest Option C: 3 Rounds For Total Reps: 1:00 Wall Ball, 14/10# 1:00 Sumo Deadlift High Pulls, 45/35# 1:00 Step Ups 1:00 Push Press, 45/35# 1:00 Row (Calories) 1:00 Rest GEAR: 3

3/26/2019 - Split Overhead Strict

M-1: Split Jerk (1) 10:00 to build to Heavy Double (2) 10x1 on 0:30, use 85-90% of today's heavy double Option A/B: Split Jerk Option C: Push Press Notes (1) Athletes should leave a rep in the tank, not go for a 2RM. (2) After 10 minutes for (1) ends, give athletes 2:00 to get ready for the 10x1 on 0:30. Start at 12:00 on the running clock. M-2: AMRAP 10:00 Option A: 10 Overhead Squats 145/100# 10/7 Strict Pullups Option B: 10 Overhead Squats 95/65# 7 Banded Strict Pullups Option C: 10 Overhead Lunges, alternating ( or OHS to box) 10 Ring Rows GEAR: 2

3/25/2019 - A Stiff Chipper

M-1: Stiff Legged Deadlift 5 @ 6 5 @ 7 5 @ 8 2x5 @ heaviest weight Notes Athletes build over the first three sets to a weight which is challenging but manageable, leaving two good reps in the tank. Repeat for two more sets. M-2: For Time: Option A: 30/20 Chest-to-Bar Pullups 60 Double Unders 30/20 Handstand Pushups 60 Double Unders 30 Single Leg Squats, alternating 60 Double Unders 30 Burpees 60 Double Unders Option B: 20 Pull ups 30 Double Unders 20 Modified Handstand Pushups 30 Double Unders 30 Assisted Single Leg Squats, alternating 30 Double Unders 30 Burpees 30 Double Unders Option C: 20 Jumping Pullups or Ring Rows 60 Single Unders 20 Push ups 60 Single Unders

Sunday 3/24/2019 - "Matt B"

M-1: 15:00 For Quality Option A: 5-15 Chest to Bar Pullups 5-10 Strict Ring Dips 50' Plate Push or 100' Sled Push Option B: 5-10 Pull ups 5-10 Box Dips 50' Plate Push or 100' Sled Push Option C: 10 Ring Rows 10 Push ups 50' Plate Push or 100' Sled Push M-2: Assault Bike 8 Sets: 1:00 Max Calories 1:00 Rest Notes: During work sets, athletes should be pushing a hard pace, but one which allows them to remain fairly consistent. HERO WOD: 3/24/19- "Matt B" 5 Rounds: 5 Burpees 10 Chest 2 Bar 20 WBS 30 Pushups 400 M Run Chief Hospital Corpsman Matthew J. Bourgeois, 35, from Tallahassee, FL was killed Wednesday, March 27, 2002 while conducting a small unit training at a remote location

Saturday 3/23/2019 - Snatch Yo KB

M-1: EMOM 12:00 Option A: Hang Squat Snatch 12x1 EMOM Start at ~75%, build by feel. Task is to make 12 crisp, solid lifts, not to hit a max. Option B: Hang Power Snatch + Overhead Squat 12x1 EMOM Start at 65%, build. Option C: Hang Power Snatch + 2-4 Stationary Overhead Lunges M-2: 6 Rounds: AMRAP 2:00 Rest 1:00 3 Kettlebell Snatch ® 3 Kettlebell Snatch (l) 4 Burpees Option A: 53/35# Option B: 35/26# Option C: 26/18#

Top 10 Instagram Accounts to Follow for CrossFit, Nutrition & Mindset Inspiration

Happy Tuesday! This week we're doing a wrap-up of all our favorite Fitness and Nutrition Instagram accounts! These will help provide information, inspiration or a good chuckle to get you through your lunch break or layover. 1. @Hookgrip - Want to get better at Oly lifts? This account is your go to. Hookgrip shares videos of Olympic lifters from all over the world. Many of the videos are in super slow motion. This is a great way to learn more about the lifts and see the different positions and pulls executed flawlessly. At super slow-mo speed you can actually observe and digest the movement patterns. Only interested in seeing USA lifters? Check out @hookgripusa while you start your U-S-A cha

Friday 3/22/2019 - DB Day

M-1: Dumbbell Walking Lunges 20-20-20, 3x20 Notes: 20 = 10/leg. Athletes build over the first three sets to a challenging weight, but one which they can perform unbroken. Repeat that weight for the remaining three sets. M-2 : Open workout 19.5

Thursday 3/21/2019 - Gotta Get Up To Get Down

M-1: Front Squat 5RM, then 2x5 @ 90% of Max set of 5 M-2: For time: Option A: 30 Dumbbell Thrusters, 50/35# 10/7 Rope Climbs, 15' Ascent 30 Dumbbell Thrusters, 50/35# Option B: 30 Dumbbell Thrusters 35/20# 5-7 Partial Rope Climbs 30 Dumbbell Thrusters 35/20# Option C: 30 Dumbbell Thrusters 20/10# 10 Rope Walkups 30 Dumbbell Thrusters 20/10# Target Time: 8-12:00 GEAR: 2

Wednesday 3/20/2019 - Have a Chipper Day!

M-1: 3 Rounds for time: Option A: 30/20 Calorie Row 30 Burpee Box Jump Overs, 30"/24" (hands on box ok) 30 Toes-to-Bar 30 Wall Ball, 20# to 10'/14# to 9' 30 Kettlebell Swings, 53/35# Option B: 30/20 Calorie Row 30 Burpee Box Jump Overs, 24/20" (hands on box ok) 30 Knee Raises 30 WBS 14/10# 30 Kettlebell Swings 35/26# Option C: 20/15 Calorie Row 15-30 Burpee Box Step Overs 15-30 Situps 15-30 Wall Ball Shots 15-30 Russian Kettlebell Swings Target Time: 30-40:00 GEAR: 3

Tuesday 3/19/2019 - So Fresh and So Clean

M-1: EMOM 12:00 Option A: 12x1 EMOM Squat Clean Start at ~75%, build by feel. Task is to make 12 crisp, solid lifts, not to hit a max. Option B: Power Clean + Front Squat Start at 65-70%, build. Option C: Hang Power Clean + 2 Front Squats M-2: For Time: Option A: 20 Power Cleans, 135#/95# 200 Double Unders 20 Power Cleans, 135#/95# Option B: 20 Power Cleans 115/75# 100 Double Unders 20 Power Cleans 115/75# Option C: 20 Hang Power Cleans 200 Single Unders 20 Hang Power Cleans Target time: 10:00 GEAR: 3

Monday 3/18/2019 - Shoulder Boulders

M-1: Push Press 5RM, then 2x5 @ 90% of today's max M-2: AMRAP 12:00 Option A: 8 Shoulder to Overhead, 165/110# 8/6 Strict Pullups Option B: 8 S2OH, 115/75# 8 Banded Strict Pullups Option C: 8 S2OH, 65/45# 8 Ring Rows GEAR: 2

Sunday 3/17/2019 - Adam Brown

M-1: Dumbbell Walking Lunges 20-20-20, 2x20 Notes 20 = 10/leg. Athletes build over the first three sets to a challenging weight, but one which they can perform unbroken. Repeat that weight for the remaining two sets. M-2: AMRAP 25 21 Double Dumbbell Clean & Jerks 21/18 Calorie Row 1:00 Rest Between Rounds A: 50/35# B: 40/25# C: 20/15# GEAR: 3 HERO WOD: 3/17/19- "Adam Brown" 2 Rounds For Time: 24 Deadlifts (295 lbs) 24 Box Jumps (24 inch) 24 Wall Ball Shots (20 lb ball) 24 Bench Press (195 lbs) 24 Box Jumps (24 inch) 24 Wall Ball Shots (20 lb ball) 24 Cleans (145 lbs) Navy Special Warfare Operator Chief (SEAL) Adam L. Brown died March 18, 2010 serving during Operation Enduring Fr

Saturday 3/16/2019 - Axl(e) (bar) Rose

M-1: 15:00 Volume Accumulation: Option A: 1-5 Bar Muscle-ups 5-15 Handstand Push ups 50' Dumbbell Bear Crawl Option B: 2-5 C2B/Pull up/JMU 5-10 Modified Handstand Push ups 50' Dumbbell Bear Crawl Option C: 10 Ring Rows 10 Pike Push ups 50' Low Bear Crawl M-2: 6 Rounds, Each for time Rest 1:1 with a partner Option A: Bike 15/12 Calories 9 Axle Bar Thrusters 135/95# 6 Burpees over bar Option B: Bike 12/9 Calories 9 Axle Bar Thrusters 95/65# 6 Burpees over bar Option C: Bike 9 Calories 9 Dumbbell Thrusters 6 Burpees

Friday 3/15/2019 - 19.4

M-1: EMOM 12:00 Option A: Clean and Jerk 12x1 EMOM Start at ~75%, build by feel. Task is to make 12 crisp, solid lifts, not hit a max. Option B: Power Clean + Front Squat + Jerk 12x1 EMOM Start at 65-70%, build. Option C: Hang Power Clean + Front Squat + Push Press 12x1 EMOM. Start light, build. M-2: 19.4

Thursday 3/14/2019 - 6-15-12

M-1: Front Squat 5 @ 7 5 @ 8 5 @ 9 2x5 @ 90-95% of heaviest set M-2: AMRAP 15:00 Option A: 6 Deadlifts 275/185# 15 Burpees over Bar 12 Inverted Rows (bar or ring, feet raised) Option B: 6 Deadlifts @ 65% 15 Burpees over Bar 12 Ring Rows (heels behind rig) Option C: 6 Deadlifts 15 Burpees 12 Ring Rows GEAR: 2

Wednesday 3/13/2019 - Single Arm, Double Unders

M-1: Dumbbell Bench Press 10 @ 7 10 @ 8 10 @ 9 2x10 @ 90-95% of heaviest set M-2: 4 Rounds For Time: Option A: 50/35# 50' Single Arm OH Walking Lunge, left 15 Single Arm KB Russian Swings, left 40 Double Unders 50' Single Arm OH Walking Lunge, right 15 Single Arm KB Russian Swings, right 40 Double Unders Option B: 35/26# 50' Single Arm OH Walking Lunge, left 15 Single Arm KB Russian Swings, left 20 Double Unders 50' Single Arm OH Walking Lunge, right 15 Single Arm KB Russian Swings, right 20 Double Unders Option C: 26/18# 50' Walking Lunge 15 Single Arm KB Russian Swings, left 40 Single Unders 50' Walking Lunge 15 Single Arm KB Russian Swings, right 40 Single Unders T

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