08/31/2019 - Saturdays are for the Squats

M-1: Back Squat 3-3-3, 2X3 @90-95% *Build to a heavy but technically sound set of 3. Then perform two more down sets @90-95% of todays heavy 3. M-2:4 Rounds (total Reps) Option A: 0:45 Max Strict Pull Up 0:45 Max Wall Ball (30/20#) 0:45 Max Push Up 0:45 Rest Option B: 0:45 Max Strict Banded Pull Up 0:45 Max Wall Ball (20/14#) 0:45 Max Push Up 0:45 Rest Option C: 0:45 Max Strict Banded Pull Up 0:45 Max Wall Ball 0:45 Max Knee Push Up 0:45 Rest "

08/30/2019 -Cardio for days

M-1: Seated DB Press/Bent Over Row 4 Sets: 12 Seated DB Strict Press 8 Bent Over BB Row (pronated) 0:30-1:00 Active Hollow Hang on Bar *https://www.youtube.com/watch?v=Nq7GQxyMrW4 (bent over row) M-2: E6MOM X 4 Option A: 800m Run Option B: 600M Run Option C: 400m Run *Scale down if athlete gets under 0:45 seconds rest heading into next round *Score is fastest time

08/29/2019 - Complexes and Gymnastics

M-1: Snatch Complex 5 Sets: Option A: 1 Power Snatch 1 Ohs 1 Full Snatch Option B: 1 Power Snatch 1 Over Head Squat 1 Power Snatch Option C: 3 Power Snatch *** Build to a challenging but technically sound weight. *** Goal is no misses M-2: 4 RFT Option A: 25 DB Push Jerk (35/20#) 15 T2B Option B: 25 DB Push Jerk (20/10#) 15 Knee Raise Option C: 25 DB Push Jerk 15 Straight Leg sit-up

08/28/2019 - Pyramid STYLE

M-1: Deadlift 3-3-3-3-3 *Build on first three sets, then 2 repeat sets at that weight. M-2: For Time: Option A: 15/12 Calorie bike 20 Deadlift (225/155) 30 DB Box Step Over (50#/35) (24/20"") 20 Deadlift (225/155) 15/12 Calorie Bike Option B: 15/12 Calorie bike 20 Deadlift (185/125) 30 DB Box Step over (50#/35) (24/20"") 20 Deadlift (185/125) 15/12 Calorie Bike Option C: 15/12 Calorie bike 20 Deadlift 30 Box Step Over 20 Deadlift 15/12 Calorie Bike

08/27/2019 - Holy Guacamole!

M-1: 4 Sets: 6-10 BB Roll Outs 10 Single Leg RDL/Side (W/ one DB or KB per Hand) *https://www.youtube.com/watch?v=s_elM3ciI8g (Barbell Rollout)" M-2: Emom 9 1) 21 Wall Ball (20/14#) 2) 15/12 Calorie Row 3) 9 Lateral Burpee Over Rower Rest 3 Minutes 3 Rounds For Time: 21 Wall Ball (20/14#) 15/12 Calorie Row 9 Lateral Burpee Over Rower *Scale reps/weight as needed to make sure athletes are getting atleast 0:10-0:15 rest during EMOM."

8/26/2019

M-1: Clean/Front Squat Every 1:30 X 7 1 Clean 2 Front Squat (W/ 3 sec pause @Bottom) ***Start @ 55% and Build M-2: Amrap 8 5 Power Clean and Jerk 30 Double Under Option A: 5 Power Clean and Jerk (115/75) 30 Double Unders Option B:5 Power Clean and Jerk (95/65) 30 Single Under Option C: 5 DB Power Clean and Jerk 30 Single Under

August 25th, 2019 - Medballs and highpulls

M-1: 4 Sets: 10 Ring Row (Feet Elevated if Possible) 20 Banded Pull Aparts 10 Hammer Curl/side M-2: Row/Sumo DL High Pull/Medball Clean Amrap 15 Option A: 20 Calorie row 15 Sumo DL High pull (75/55) 10 Medball Squat Cleans (20/14) Option B: 20 Calorie row 15 Sumo DL High pull (55/45) 10 Medball Squat Cleans (14/10) Option C: 20 Calorie row 15 Sumo DL High pull 10 Medball Squat Cleans

August 24th, 2019 - Uh Oh

M-1: Snatch Complex 5 Sets: 1 Power Snatch 2 Low hang Power Snatch *build to challenging but technically sound weight *Should be UNBROKEN" M-2: 3 RFT: 10 Power Snatch (95/65) 10 HSPU rest 1:00 3 RFT: 10 Power Snatch (95/65) 10 Burpee Pull Up Option A: Barbell (95/65) Kipping HSPU Burpee Pull Up Option B: Barbell (75/55) Pike Hspu Burpee Jumping Pull Up Option C: Power Snatch DB push Press Burpee Jumping Pull Up

August 23rd, 2019 - Lets do this Friend

M-1: DB Strict Press/Box Jump 4 Sets: Option A: 4 Strict Pull Up + 6 Kipping Pull Up 5 Box Jump AHAP Option B: 8 Box Assisted Strict Pull Up 5 Box Jump AHAP Option C: 8 Banded Strict Pull up 5 Box Jump AHAP *Build in weight on DB press *Make sure they use soft boxes for the max height M-2: ""Toe to Toe"" (W/ Partner) (""you go I go"") Amrap 16 Option A: 10 Single Arm KB Clean/(5/side) (53/35) 8 T2B 20 Double Under Option B: 10 Single Arm KB Clean/(5/side) (35/20) 8 Knee Raise 20 Single Under Option C: 10 Single Arm KB Clean/(5/side) 8 Knee Raise 20 Single Under

August 22nd, 2019 - Bikes are fun

M-1: Push Press/Ring Muscle Up Every 1:30 X 6 Option A: 4 Push Press @60% 1rm 2-4 Ring Muscle Up Option B: 4 Push Press @60% 1rm 4 Pull Up + 4 Ring Dip Option C: 4 Push Press @55-60% 4 Ring Row + 4 Push up M-2: Option A: 3 Rounds: 21/18 Calorie Bike Rest 1 minute between 3 Rounds: 18/15 Calorie Bike Rest :45 seconds between 3 Rounds: 15/12 Calorie Bike Rest :30 seconds between *Should take about 20-24 minutes *SUB rower for bike is fine

August 21st, 2019

M-1: Front Squat EMOM X 10 2 Front Squat *Start @65% and build every 2 sets M-2: For Time: 5-10-15-10-5 Option A: Thruster (95/65) C2B Box Jump (24/20) Option B: Thruster (75/55) Pull Up Box Jump (20/12) Option C: Thruster jumping Pull Up Box Jump Target Time: 6-10:00 Gear 3

August 20th, 2019

M-1: Deadlift Every 1:30 X 7 3 Deadlft @65-70% Note: Stay at 65-70% M-2: For Time: 4 RFT Option A: 15 DB Power Clean (50/35) 50' DB front rack lunge Option B: 15 DB Power Clean (35/20) 50' DB front rack lunge Option C: 15 DB Power Clean 50' DB front rack lunge Target Time: 5-8:00 Gear 3

August 19th, 2019

M-1: ""Triple Three"" Option A: 3000m Row 300 Double Under 3 Mile Run Option B: 2000m Row 300 Double Under/single Under 1.5 Mile Run Option C: 1500m Row 200 Single Under 1 Mile Run Time Cap: 50:00

August 18th, 2019 - 10 wompin swompin rounds

M-1: Emom 15 Option A: 1) 12 Pistols (Weighted if possible) 2) 0:45 Hollow Rock 3) 100' Mixed OH carry (AHAP) M-2: 10 RFT Option A: 4 Strict Pull Up 8 Ring Dip 12 Goblet Lunge (53/35) Option B: 4 Banded Strict Pull Up 8 Push Up 12 Goblet Lunge (35/26) Option C: 4 Banded Strict Pull Up 8 Box/Knee Push Up 12 Goblet Lunge Gear 2.5

August 17th, 2019 - Piggies and Snatches

M-1: Strict Press Establish 5RM *20 MIN to build M-2: T2B/Power Snatch Amrap 10 Option A: 14 T2B 7 Power Snatch (135/95) Option B: 14 T2B/Knee Raise 7 Power Snatch (115/75) Option C: 14 Situp 7 Power Snatch gear 3

August 16th, 2019 - Push and Step

M-1: L-sit Hang/Bulgarian Split Squat 5 Sets: 8 Bulgarian Split Squat/Side Max Effort L-sit Hang (From Bar) *Build on Bulgarian Squat *If athlete cannot perform L-sit hang then have them do "knee Raise hang." *Set Terminates on L-Hang when athlete cannot form "L" with body. M-2: DB Push press/DB Box Step Over 5 RFT Option A: 10 DB Push Press (50/35) 10 DB Box Step Over Option B: 10 DB Push Press (35/20) 10 DB Box Step Over Option C: 10 DB Push Press 10 DB Box Step Over

August 15th, 2019 - Row that boat

M-1: Snatch 6 Sets: Option A: 1 Snatch Pull 2 Hang Squat Snatch Option B: 1 Snatch Pull 1 Hang Power Snatch 1 Over Head Squat Option c: 1 Snatch Pull 2 Hang Power Snatch *Start @55-60% of 1RM and build M-2: For Time Option A/B/C: 250m Row Rest As needed 500m Row Rest as Needed 750m Row Rest as Needed 1000m Row *Each Interval is FOR TIME *250,500,750, and 1000m are seperate FOR TIMES. *Rest as needed to be ready to give your all on each interval

August 14th, 2019 - 4MIN on REPEAT

M-1: Strict HSPU/ Legless Ropeclimb 5 Sets: Option A: 5-8 Strict HSPU (Deficit if possible) 2 Legless Ropeclimb Rest 2:00 Between Option B: 5-8 HSPU 10 Single Arm Ring Row/side Option C: 5-8 Pike HSPU 10 DB Row/Side (Keep Challenging but technically sound weight for each set) M-2: Overhead Squat/Lateral Burpee over Bar Option A: Amrap 4 12 Overhead Squat (115/75) 12 Lateral Burpee Over Bar Rest 4 Min Amrap 4 10 Overhead Squat (135/95) 10 Lateral burpee over bar Rest 4 Min Amrap 4 8 Overhead squat (155/105) 8 Lateral burpee over bar Option B: Overhead Squat (75/55)->(95/65)->(115/75) Lateral Burpee Over Bar Option C: Overhead Squat Lateral Burpee O

August 13th, 2019 - HAMMIES

M-1: Deadlift Establish 5RM *20 MIN to build M-2: For Time: 25-20-15 Option A: Bike Cals KB Swing (70/53) Push Up Option B: Bike Cals KB Swing (53/35) Push Up Option C: Bike Cals KB Swing Knee Push Up

August 12th, 2019 - Pyramid Style

M-1: 5 Sets: 8 Bulgarian Split Squat/Side Max Effort L-sit Hang (From Bar) *Build on Bulgarian Squat* If athlete cannot perform L-sit hang then have them do "knee Raise hang." *Set Terminates on L-Hang when athlete cannot form "L" with body. M-2: For Time: Option A: 20 Hang Power Clean (135/95) 40 Wall Ball (20/14) 400m Run 50 C2B 400m Run 40 Wall Ball (20/14) 20 Hang Power Clean (135/95) Option B: 20 Hang Power Clean (115/75) 40 Wall Ball (20/14) 400m Run 50 C2B /Pull up 400m Run 40 Wall Ball (20/14) 20 Hang Power Clean (115/75) Option C: 20 Hang Power Clean 40 Wall Ball 400m Run 50 Jumping Pull Up 400m Run 40 Wall Ball 20 Hang Power Clean

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