05/31/2019 - Push Push Push Your Boat

M-1: Strict Press 10-10-10-10 Notes Athletes build over the first three sets to a challenging but submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the fourth set. M-2: 4 Rounds for Time: Option A: 500m Row 15 Thrusters, 95/65# Option B: 500m Row 15 Thrusters 75/55# Option C: 350m Row 10 Thrusters Target Time: 12-16:00 GEAR: 2.5

05/30/2019 - Rope runny toes

M-1: Rope Climb Development Level 1 – choose one: (1a) 5 Sets of Lying-to-Standing Rope Climbs (Target: 5 reps/set) (1b) 5 Sets of Rope Pull Variant (Target: 5x5/side) Level 2 – choose one: 8-12x1 Rope Climb or Partial Rope Climb (Target: Able to complete at least 10 full rope climbs) Level 3: (3a) 6-10x1 Legless Rope Climb (3b) 6-10x1 Strict Legless Rope Climb M-2: EMOM 20:00, alternating Option A: a) 200m Run b) 8 Toes to Bar Option B: a) 200m Run b) 8 Hanging straight leg raise Option C: a) 100m Run b) 8 Abmat Sit ups

5/29/2109

"M-1: Hang Power Clean 4-4-4, 2x4 -0:03 Pause at Hang Notes From standing, athletes lower the bar to the hang (just above knee), pause for a full, strict three count, then perform the hang power clean. Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets." "M-2: Every 1:30 x 10: Option A: 10 Kettlebell Goblet Lunges 15 Russian Kettlebell Swings Option B: 8 Kettlebell Goblet Lunges 12 Russian Kettlebell Swings Option C: 8 Bodyweight Lunges 10 Russian Kettlebell Swings Notes Athletes should select load for mostly unbroken, technical, but challenging sets. If they need to break things up a bi

5/28/2019 - Bench For Time

M-1: Deadlift 10-10-10-10 Notes Athletes build over the first three sets to a challenging but submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the fourth set. M-2:  4 Rounds for time: Option A: 21 Bench Presses 135/95# 15 Pull ups 400m Run Option B: 21 Bench Presses 95/65# 15 Jumping Pull ups 400m Run Option C: 15 Bench Press 45/35# 10 Ring Row 200m Run Target Time: 18-24:00 GEAR: 2 "

5/26/2019 - Dead & Heavy

M-1: Deadlift 10-10-10-10 Notes Heavy deadlifts are never touch-and-go unless specified. Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set. M-2: 2019 CrossFit Games Age Group Qualifier 3 Rounds for Time, 15:00 Time Cap Option A: 15 Deadlifts (225/155 lb) 35 Overhead Squats (75/55 lb) 90 Double-Unders Option B: 15 Deadlifts 155/105# 35 Overhead Squats 45/35 40 Double Unders Option C: 15 Deadlifts 95/65# 35 Goblet Squats 90 Single Unders

5/25/2019 - Snatch Day

M-1: Hang Snatch 4-4-4, 2x4 -0:03 Pause at Hang Notes From standing, athletes lower the bar to the hang (just above knee), pause for a full, strict three count, then perform the hang snatch. Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets. M-2: AMRAP 20: Option A: 21 Chest-to-Bar Pullups 15 Box Jump Overs, 30"/24" 9 Hang Power Snatch, 115#/75# Option B: 21 Pull Ups 15 Box Jump/Step Overs 24/20" 9 Hang Power Snatch, 95/65# Option C: 21 Jumping Pull ups/Ring Rows 15 Box Jump/Step Overs 9 Hang Power Snatch, 45/35#

5/24/2019 - HSPU Werk

M-1: Handstand Push up Development: Level 1 – choose one: (1a) 5 Sets of Pike Handstand Hold (Target: 0:30-0:45/Set) (1b) 5 Sets of Chest-to-Wall Handstand Hold (Target: 0:30-0:45/Set) (1c) 5x5 Handstand Pushup Negative (Target: 0:06-0:10/rep) Level 2 – choose one: (2a 5 Sets of Pike Handstand Pushups (Target: 5 controlled, technical reps per set) (2b) 5 Sets of Kipping Handstand Pushups (Target: 5 controlled, technical reps per set) Level 3 – choose one: (3a) 5 Sets of Strict Handstand Pushups (Target: 5 controlled, technical reps per set) (3b) 5 Sets of Strict Deficit Handstand Pushups (Target: 5 controlled, technical reps per set) Notes Once an athlete can successfully com

5/23/2019 - Squats & Lunges

M-1: Back Squat 10-10-10-10 Notes Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set. M-2: 6 Rounds For Time: Option A: 200m Run 50' Walking Lunge Option B: 200m Run 30' Walking Lunge Option C: 4 Rounds for Time: 200m Run 30' Walking Lunge Target Time: 12:00 GEAR: 3

5/22/2019 - MAPS Test

M-1: Strict Press 10-10-10-10 Notes Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set. M-2: EMOM 20: For Total Calories 0:30 @ 105-110% MAP Pace 0:30 Rest NotesMAP Pace is the athletes calories per minute pace from their bike or row test on 5/19). E.g. if the athlete got 200 calories in 10 minutes, their MAP is 20 calories/minute. Therefore for this workout, the athlete here would be aiming for 21-22 calories/minute (round up to a target of 11 calories per 0:30.)If sharing bikes/rowers, athletes should trade off 0:30 intervals until they have each performed 20 sets. Make sure they HUSTLE th

5/21/2019 - 10's and Rest

M-1: Power Clean 5-5-5, 2x5 Notes Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets. Athletes should stay connected to the bar and reset quickly between reps (but no touch-and-go!) M-2: 3 Rounds for Total Time Option A: 10 Power Cleans 10 Front Squats 10 Push Press 1:00 Rest Option B: 10 Hang Power Cleans 10 Front Squats 10 Push Press 1:00 Rest Notes Athletes should use the same load which they used for the 2:00 max thrusters test yesterday. For athletes who are still developing technical proficiency with the Olympic lifts, scale power clean to hang power clean and reduce

5/20/2019 - Member Appreciation Week!!

M-1: Barbell Thruster 2:00 Max Reps Option A: 155#/105# Option B: 115#/75# Option C: 75#/55# Notes Athletes should be able to perform a minimum of 16 reps in 2:00. Scale load accordingly. M-2: Single Arm Strict Press 4x10/side Notes Athletes should build in sets of 10 to a challenging but technical weight, controlling the movement in both directions and pausing at both ends. Repeat for three more sets. M-3: 9 Min AMRAP A) 10 pull up 10 push up 10 butterfly sit-ups 10 squat 40 Double Under B: jumping pull ups 15 double unders C: ring rows 40 single unders

5/18/2019 - Clean the House Day

M-1: Clean and Jerk EMOM 15:00 Start at 70-75%, Build to Heavy Single M-2: 4 Rounds for Time: Option A: 25/20 Push ups 15 DB Hang Squat Cleans 50/35# Option B: 25/20 Push ups 15 DB Hang Squat Cleans 35/20# Option C: 15 Push ups 15 Front Squats

5/17/2019 - Minute to Win It

M-1: Stiff Legged Deadlift: 5 @ 7 5 @ 8 5 @ 9 2x5 @ 90-95% of @ 9 Weight 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: 4 Rounds For Total Reps: Option A: 1:00 Assault Bike 1:00 Toes to Bar 1:00 Rest Option B: 1:00 Assault Bike 1:00 Knee Raises 1:00 Rest Option C: 1:00 Assault Bike 1:00 Sit ups 1:00 Rest

5/16/2019 - Glen

M-1: Glenn Option A: 30 Clean and Jerks 135/95# Run 1 Mile 10 Rope Climbs Run 1 Mile 100 Burpees Option B: 30 Clean and Jerks Run 1 Mile 20 Banded Strict Pullups Run 1 Mile 100 Burpees Option C: 30 Hang Clean and Push Press Run 800m 20 Ring Rows Run 800m 40 Burpees Target Time: 25:00 - 40:00 Cooldown: Half split https://youtu.be/XQl4wJVBTog

5/15/2019 - LEGGS

M-1: Power Snatch EMOM 15:00 Start at 70%, Build to Heavy Single M-2: 3 Rounds For Time: Option A: 30 Dumbbell FR Walking Lunges, 50/35# 20 Dumbbell Shoulder-to-Overhead, 50#/35# 10 Burpee Box Jump Overs, 30"/24" Option B: 30 Dumbbell FR Walking Lunges, 35/20# 20 Dumbbell Shoulder-to-Overhead, 35/20# 10 Burpee Box Jump/Step Overs Option C: 20 Walking Lunges 20 Dumbbell Shoulder-to-Overhead 10 Burpee Box Jump/Step Overs

5/14/2019 - Backside Fireworks

M-1: Bulgarian Split Squat: Per Side: 10-10-10, 2x10 Notes Athletes build over the first three sets to a challenging but technical weight. Repeat that weight for two more sets. M-2: AMRAP 15: Option A: 21 Kettlebell Swings, 53/35# 15 Wall Ball, 20# to 10'/14# to 9' 12 Pushups 9 Chest-to-Bar Pullups Option B: 21 Kettlebell Swings, 35/26#x15 Wall Ball, 14/10 12 Pushups 9 Jumping C2B Option C: 21 Kettlebell Swings, 26/18# 15 Wall Ball, 10/8# 12 Pushups 9 Ring Rows GEAR: 2.5

5/13/2019 - CrossFit Total

M-1: CrossFit Total 1RM Back Squat 1RM Shoulder Press 1RM Deadlift Cooldown: Posterior Chain Floss, 1min/side https://youtu.be/B8kcg72nVkE

Why You'll Never Be Done With The Basics

I like to lift heavy things. Can you relate? There is just something about knowing you can lift more than you could last week/month/year. Something deeply satisfying about getting stronger, and that feeling of core strength and competence that carries over into other areas of your life. But last week in class, my coach asked me to take weight off my bar. We were building to a heavy 3 rep, and I wasn’t even close to my max, but my form was off that day. I knew it--but I really wanted to hit my number--my initial instinct was to feel frustrated; okay fine, I was frustrated, but not with coach. My coach saved me from making a tempting mistake that day: load weight on the bar when my mechanics w

5/12/2019 - When I dip, you dip, we dip.

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: 10 Rounds for time: Option A: 5 Ring Dips 7 Sumo Deadlift High Pulls 75/55# 9 Wall Ball Shots 20/14# Option B: 5 Box Dips 7 Sumo Deadlift HIgh Pulls 55/35# 9 Wall Ball Shots 14/10# Option C: 5 Push ups 5 Sumo Deadlift High Pulls 5 Wall Ball Shots Gear: 2.5 Target Time: 13-20:00 Sunday Hero WOD "McGhee" Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by

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