4/30/2019 - Total reps for time

M-1: Push Press 5RM, then 90%x5x2 Notes To clarify, 90% is of today's 5RM. M-2: 4 Rounds for Total Reps: 1:00 Dumbbell Thrusters 1:00 Row (Calories) 1:00 Rest Option A: 50/35# Option B: 35/20# Option C: 20/10# GEAR: 3

4/29/2019 - Cleans Inverted

M-1: Clean 10x2 on 1:30 Option A: 10x2 Squat Cleans, start at ~70%. Option B: 10x 2 Power Clean + Front Squat Option C: 10x2 Hang Power Clean + Front Squat Notes Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets. M-2: 21-15-9 For Time: Option A: Power Clean, 115#/75# Handstand Pushup Option B: Power Clean, 75/55# Modified HSPU Option C: Hang Power Clean, 45/35# Push ups Target Time: 6:00-10:00 GEAR: 2.5

4/28/2019 - Cleans on Cleans

Sunday Hero WOD- "Manion" First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. 7 Rounds for Time 400M Run 29 Backsquats (135/95) M-1: Clean and Jerk 10x2 on 1:30 Option A: Start at ~70% Option B: Power Clean + Front Squat + Jerk Option C: Hang Power Clean + Front Squat + Push Press M-2: 3 Rounds For Time: Option A: 500m Row 20 Pushups 20 Kettlebell Swings, 53/35# Option B: 500m Row 20 Push ups 20 KBS, 35/26# Option C: 400m Row 15 Push ups 15 KB

4/27/2019 - Back Run Buy-In

M-1: Back Squat 5-5-5-5-5 Notes Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets. M-2: AMRAP 12:00 Option A: Run 800m Buy-in Then AMRAP 7 Deadlifts 225/155# 14 Toes to Bar Option B: Run 600, Buy-in Then AMRAP 7 Deadlifts 155/105# 14 Knee Raises Option C: Run 400m Buy-in Then AMRAP 7 Deadlifts 95/65# 14 Abmat Situps GEAR: 2.5

4/26/2019 - CORRECTED!

M-1: Dumbbell Bench Press 10-10-10-10-10 Notes Athletes build over the first three sets to a weight which is challenging but submaximal, leaving 1-2 good reps in the tank. Use 90-95% of that weight for the remaining two sets. M-2: M-2: 3 Rounds for time: Option A: 8 Turkish Getups, Left 50/35# 8 Turkish Getups, Right 2 Legless Rope Climbs Option B: 8 Turkish Getups, Left 35/20# 8 Turkish Getups, Right 3/2 Rope Climbs Option C: 6 Turkish Getups, Left 6 Turkish Getups, Right 6 Rope Walkups or 12 Ring Rows Gear 2 Target Time: 15-20:00

4/25/2019 - Excuse me, Waiter?

M-1: Power Snatch 10x2 on the 1:30 Option A: Start at ~ 70% Option B: 10x2 Option C: 10x3 Hang Power Snatch M-2: AMRAP 15: Option A: 10 Single Arm Kettlebell Waiter Squats, 53/35#, left 10 Single Arm Kettlebell Waiter Squats, 53/35#, right 20 Burpee Box Jump Overs, 30"/24" 30 Kettlebell Sumo Deadlift High Pulls, 53/35# Option B: 10 Single Arm Kettlebell Waiter Squats, 35/26#, left 10 Single Arm Kettlebell Waiter Squats, 35/26#, right 20 Burpee Box Jump Overs, 24/20" 30 Kettlebell Sumo Deadlift High Pulls, 35/26# Option C: 10 Single Arm Kettlebell Waiter Squats, left 10 Single Arm Kettlebell Waiter Squats, right 20 Burpee Box Step Overs 30 Kettlebell Sumo Deadlift High

4/24/2019 - Workout then 800's

M-1: 3 Rounds For Time: Option A: 60 Double Unders 20 Hang Power Clean & Jerk, 75#/55# Option B: 30 Double Unders 20 Hang Power Clean & Jerk, 45/35# Option C: 120 Single Unders 20 DB Hang Power Clean & Jerk (light) Target Time: 6-10:00 Gear 3 M-2: Run Option A/B: 3x800m Rest 1:1 Option C: 3x400m Rest 1:1 Sub 1000m Row or 2000m Bike

4/23/2019 - The 7's

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: AMRAP 14:00 Option A: 7 Overhead Squats 145/100# 21 Pull ups 42 Walking Lunges Option B: 7 Overhead Squats 115/75# 21 Jumping Pullups 42 Walking Lunges Option C: 7 Barbell Overhead Squats or Front Squats 14 Ring Rows 21 Walking Lunges GEAR 2

4/22/2019 - #TBT The 2010 Games

M-1: Push Press 5-5-5-5-5 Notes Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets. M-2: "Air Force" 2010 CrossFit Games WOD For Time: Option A: 95/65# 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats 4 Burpees at the top of each minute Option B: 75/55# 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats 4 Burpees at the top of each minute Option C: 45/35# 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats (sub PVC) 20 Front Squats 3 Burpees

4/21/2019 - This one is Core-able!

M-1: Dumbbell Bench Press 10-10-10, 2x10 Notes Athletes build over the first three sets to a weight which is challenging but manageable, leaving 2-3 good reps in the tank. Repeat for two more sets. M-2: AMRAP 20:00 Option A: 1:00 L-sit (rings or parallettes) 30 Abmat Sit ups 1:00 Handstand hold 30 American Kettlebell Swings, 53/35# Option B: 1:00 L-sit or tuck hold (box) 30 Abmat Sit ups 1:00 Handstand Hold (wall or box) 30 American Kettlebell Swings, 35/26# Option C: :30 Box Support 20 Abmat Sit ups 1:00 Plank 20 Kettlebell Swings GEAR: 2

4/20/2019 - Good For the Heart

M-1: Snatch 10x2 on the 1:30 Option A: Begin at ~70% Option B: Power Snatch + OHS Option C: 3 Hang Power Snatch M-2: For time: Option A: Bike 50 Calories Run 1 Mile 50 Burpees Option B: Bike 35 Calories Run 800m 35 Burpees Option C: Bike 25 Calories Run 600m 25 Burpees Target Time: 14-20:00 GEAR: 3

4/19/2019 - Grateful Deadlift Day

M-1: Deadlift Option A/B: Build to Heavy Single Must have solid mechanics Option C: Perform 6 sets of 3 Reps, working on solid mechanics M-2: Christine 3 Rounds for Time: Option A: 500m Row 12 Deadlifts (bodyweight) 21 Box Jumps 24/20" Option B: 500m Row 12 Deadlifts 155/105# 21 Box Jumps or Stepups Option C: 300m Row 12 Deadlifts 95/65# 21 Step ups GEAR 2.5 Target time: 12-15:00

4/18/2019 - Pull Pull Push Run Squat

M-1: Push Press 5-5-5, 2x5 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: AMRAP 25:00 Option A: 20 Toes to Bar 500m Row 30/20 Push ups 400m Run 50 Squats 1000m Bike Option B: 20 Knee Raises or 10 T2B 500m Row 20 Push ups 400m Run 50 Squats 1000m Bike Option C: 20 Abmat Situps 400m Row 15 Push ups 200m Run 30 Squats 600m Bike GEAR 3

4/17/2019 - Extension Survival

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: 3 Rounds For Time: Option A: 15 Power Snatch, 75#/55# 15 Wall Ball, 20# to 10'/14# to 9' 15 Bar Facing Burpees Option B: 15 Hang Power Snatch 45/35# 15 Wall Ball, 14/10# 15 Bar Facing Burpees Option C: 10 DB Snatch, Alt 10 Wall Ball Shots 10 Burpees Target Time: 7:00-9:00 GEAR: 3

4/16/2019 - Split Pulls

M-1: Split Jerk Option A: 10x2 on 1:30 Start at ~70% Option B: 10x3 on 1:30 Start light and build Option C: 10x3 Strict Press M-2: 3 Rounds, Each for Time: Option A: 500m Row 20/15 Chest-to-Bar Pullups 250m Row Option B: 500m Row 15/10 Chin over Bar Pullups 250m Row Option C: 400m Row 12 Jumping Pullups or Ring Rows 200m Row Alternate rounds with partner or Work: Rest 1:1. TIMECAP: 30:00 GEAR: 3

4/15/2019- Back Squat Thrusters

M-1: Back Squat 5-5-5, 2x5 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: AMRAP 9: Option A: 12 Thrusters, 135#/95# 3/2 Legless Rope Climbs, 15' Ascent Option B: 12 Thrusters, 95/65# 3/2 Rope Climbs Option C: 12 Thrusters, 55/35# 6 Rope Walkups or 9 Ring Rows GEAR: 2

4/14/2019 - Saddle Up, Partner.

M-1: Bulgarian Split Squat Per Side: 8-8-8, 3x8 Notes Bar on Back Rack. Athletes build over the first three sets to a challenging but technical weight. Repeat that weight for three more sets. M-2: 4 Rounds: Option A: Partner A: 10 Back Squats @ 60% Partner B: 10 Back Squats @ 60% Partner A: 10/8 Strict Pullups Partner B: 10/8 Strict Pullups Option B: Partner A: 10 Back Squats @ 60% Partner B: 10 Back Squats @ 60% Partner A: 10 Banded Strict Pullups Partner B: 10 Banded Strict Pullups Option C: Partner A: 10 Back Squats Partner B: 10 Back Squats Partner A: 15 Ring Rows Partner B: 15 Ring Rows

4/13/2019 - and so on...

M-1: Hang Snatch Option A: (1) Build to Heavy Double Hang Squat Snatch in 10:00 (2) 10x1 on 0:30, use 85-90% of today's heavy double Option B: (1) Build to Heavy Double Hang Power Snatch + OHS in 10:00 (2) 10x1 on 0:30, use 85-90% of today's heavy double Option C: (1) Build to Heavy Double Hang Power Snatch in 10:00 (2) 10x1 on 0:30, use 85-90% of today's heavy double Notes: (1) Athletes should leave a rep in the tank, not go for a 2RM. M-2: AMRAP 18:00 5-10-15-20-25... and so on Option A: Row (cal) Straight Leg Abmat Sit ups Option B: Row (cal) Butterfly Abmat Sit up Option C: Row (cal) Dead Bugs

4/12/2019 - Walk this way: OH Lunges

M-1: Stiff Legged Deadlift 5RM, then 90%x5x2 Notes 90% is of today's 5RM. M-2: 3 Rounds For Time: Option A: 20 Single Arm Overhead Walking Lunges, 50/35#, left 20 Single Arm Overhead Walking Lunges, 50#/35#, right 20 Box Jumps, 24"/20" 40 Double Unders Option B: 20 Single Arm Overhead or Rack Walking Lunges, left 20 Single Arm Overhead or Rack Walking Lunges, right 20 Box Jumps, 24"/20" 20 Double Unders Option C: 20 Walking Lunges 20 Box Jumps or Step Ups 80 Single Unders TARGET TIME: 10-14:00 GEAR: 3

4/11/2019 - Please be warm. Please be warm.

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: Run: Option A: 6x400m Run, Rest 1:00 Option B: 4x400m Run, Rest 1:00 Option C: 6x200m Run, Rest 1:00 Record Fastest and Slowest times

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