September 30th, 2019 - CORE!

M-1: CORE WORK EMOM 12 1) 0:45 V-Ups 2) 0:45 Abmat Sit - Ups 3) 0:15 - 0:30 Star Fish Plank/Side 4) Rest *** V- up (https://www.youtube.com/watch?v=iP2fjvG0g3w) *** Scale V-up to Hollow Rock *** Scale Starfish Plank to regular plank M-2: Hang Power Clean/Bike For Time: Option A: 40/30 Calorie Bike 60 Push Press (75/65) 40/30 Calorie Bike Option B: 40/30 Calorie Bike 60 Push Press (35/35) 40/30 Calorie Bike Option C: 40/30 Calorie Bike 60 Push Press 40/30 Calorie Bike *Gear 3 *Barbell Weight Should be light (50-55% 1RM Push Press) *Target Time: 7:00 - 10:00

September 29th, 2019 - EMOMS!

M-1: Power Clean Every 1:90 X 7 2 Hang Power Clean *Start @60% and Build M-2: Emom 18 1) 200m Run 2) 6 Front Squat + 6 Bar Facing Burpee Option A: 200m Run Front Squat (115/75) Option B: 150m Run 4 Front Squat (95/65) + 4 Bar Facing Burpee Option C: 150m Run 4 Front Squat + 4 Burpee

September 28th, 2019 - Gotta get that PUMP

M-1: DB Bench/Ring dip/DB High Pull/Ring Row 3 Rounds: 10 DB Bench @RPE 7-8 (2-3 good reps left in the tank) 10 Ring Row (Feet Elevated if possible) into... 3 Rounds: 8-12 Strict Ring Dip 10 SA DB High pull/side @ RPE 7-8 *Athletes will perform 3 rounds of the 1st set, Then move on to 3 rounds of the second. * Sub banded ring dips out for Strict. If they cannot perform banded then have them do Russian Dips on a bench. * Athletes should be challenged, but able to move through each set without many muscle failures. *Should take around 15-20 minutes. M-2: Push Up/DB Push Press/Rope Climb Amrap 12 Option A: 12 Box Jump (30/24) 6 DB Push Press (70/50) 3 Rope Climb Option

September 27th, 2019 - WOD, Then LIFT? Say WHAAAAT!?!?

M-1: Run/DB Snatch/C2B For Time: Option A: 1600m Run 60 DB Snatch (50/35) 40 C2B Option B: 1600m Run 60 DB Snatch (35/20) 40 Pull Up Option C: 1200m Run 60 DB Snatch 40 Jumping Pull Up *Gear 2.5 * Increase pace as workout progresses M-2: Snatch Complex 5 Sets: 1 Hang Snatch (Above Knee) 1 Snatch *Build to a challenging but technically sound weight

September 26th, 2019 - Lots of WORK

M-1: Deadlift 3-3-3, 1 X 3 @ Same Weight *Build to a moderately Heavy 3, Then perform 1 more repeat set at todays heavy *15 min cap M-2: KB Swing/Wall ball/Row/Double Under/Sit-up Option A: Amrap 8 250m Row 15 Wall Ball (20/14) Rest 2 Min Amrap 8 250m Row 15 Russian Kettlebell Swing (70/53) Rest 2 Min Amrap 8 250m Row 50 Double Unders Option B: Wall Ball (20/14) Russian KB Swing (53/35) Single Under Option C: Wall ball Russian KB Swing Single Under *Gear 2 (Pretend this is a 24 min AMRAP straight through)

September 25th, 2019 - SPRINT YOUR HEART OUT

M-1: Gymnastics Complex 5 Sets: Option A: 4 Toe to rings + 1-5 Ring Muscle Up (2 ring dip for every 1 muscle up) Option B: 5 Ring Muscle Up Transitions * (Jumping From Heels to support and pressing out of ring dip) or Band Assisted Option C: 2 Pull up Negatives (5 second) + 2-4 Ring Dip Negatives (5 seconds) Option D: 3 Ring Rows @5150 Tempo + 4 Bench Dips *Focus should be on what you need to build, the strength or techinique. " M-2: 5 RFT: Option A: 15/10 Calorie Bike 10 Burpee Option B/C: 10 Calorie Bike 10 Burpee *Gear 3 *THIS IS A SPRINT

September 24th, 2019 - Squats and CALS

M-1: Front Squat Every 2:00 X 6 2 Front Squat (4 Second Pause right at parallel) *Start @50 - 55% and build M-2: KB Push Press/ Lunge 4 Sets: (Amrap 3; 1 min rest between each set) Option A: 12 Double KB Lunge (50/35) 12 Double Kettlebell Push Press Max Calorie Row Option B: 12 Double KB Lunge (35/20) 12 Double Kettlebell Push Press Max Calorie Row Option C: 12 Double KB Lunge 12 Double Kettlebell Push Press Max Calorie Row *Gear 2.5 *Aiming for consistent calories each round

September 23rd, 2019 - Its gonna be a good time!

M-1: 2 RFT: Option A: 40 Thruster (95/65) 40 T2B Option B: 40 Thruster (75/55) 40 Knee Raises Option C: 30 Thruster 30 Abmat sit-up *Gear 3 (Weight should be light for thrusters) *Pick a number of reps and sets you can manage and try to hold onto that for the whole of the workout. Target Time: 11:00 - 15:00 Timecap: 17:00 M-2: Rope Climb/L-sit 4 Sets: Option A: 1-2 Legless Rope Climb Accumulate 0:30 - 0:45 L-Sit Opton B: 10 Single Arm Ring Rows/side Accumulate 0:30 - 0:45 Hollow Hold Option C: 10 Ring Rows @X130 Tempo Accumulate 0:30 - 0:45 Hollow Hold (Bent Knees/hands at waist)

9/18/2019 - Just YOU and the BARBELL!

M-1: Push Press Every 1:30 X 7 3 Push Press *Start @60% 1RM and build. M-2: 8 RFT: Option A: 8 Power Clean (75/55) 8 Front Squat 8 Thruster Option B: 8 Power Clean (45/35) 8 Front Squat 8 Thruster Option C: 6 Power Clean 6 Front Squat 6 Thruster *Gear 3 *Target Time: 8:00 - 12:00 * Think about fast but technically sound movement of barbell. DON'T Give into fatigue and let form suffer.

9/17/2019 - Gymnastics for the W

M-1: 4 Sets Option A: 8-10 Strict T2B 8 Bent over Barbell Row (Pronated Grip) Option B: 8-10 Strict Knee Raise @X131 Tempo 8 Bent over Barbell Row (Pronated Grip) Option C: 8-10 Straight Leg sit-up (weighted if possible) 8 Bent over Barbell Row (Pronated Grip) *BB Row should be all at a challenging but sustainable weight M-2: Amrap 20 3 Rounds: 20/16 Calorie Row 50' DB Single Arm OH Lunge (25' Left/25' Right) (50/35) 12 T2B into... 3 Rounds: 20/16 Calorie Row 16 Alternating DB Hang Clean and Jerk (50/35) 12 HSPU Option A: DB (50/35#) T2B HSPU Option B: DB (35/20#) Knee Raise Pike HSPU Option C: DB Straight Leg Sit-up Push Up/Knee Push Up *Gear

9/16/2019 - Forgive me legs

M-1: Clean/Front Squat Every 2:00 X 7 1 Clean 1 Hang Squat Clean 2 Front Squat (W/ 3 sec pause @Bottom) ***Start @ 55% and Build *** Goal is to work on efficient and quick movement. M-2: DL/Box Jump Over 3 RFT: Option A: 30 Deadlift (185/125) 30 Burpee Box Jump (24/20) Option B: 30 Deadlift (155/105) 30 Burpee Box Jump (24/20) Option C: 20 Deadlift 20 Burpee Box Jump *Gear 2.5 * Weight on Deadlifts should be light (50-55%) 1rm. * Target Time: 9:00 - 14:00

September 15th, 2019 - Time to Get Gymnasty!

M-1: 4 Sets: 10-15 GHD Sit Ups 15 Supermans (w/ 3 sec pause at top) 50' HSW *If they cannot do shoulder taps have them do 2 "Box Walk Arounds." *If they Cannot HSW then have them do 16 total shoulder taps on wall *If they don't do GHD's just have them do body weight or weighted sit-ups with DB on Chest. Pin feet under wallball or two heavy dumbells M-2: Push Up/KB Swing/Pistol 10 RFT: Option A: 5 Push Up 8 Alternating Pistols 11 KB Swing (53/35) Option B: 5 Push Up 8 Alternating Pistols/Pistols to a box 11 KB Swing (35/20) Option C: 5 Knee Push Up 8 Alternating Jumping Lunge 11 KB Swing

September 14th, 2019 - Little Wallball and a little Row.

M-1: Push Press In Ten Minutes: *Build to a Heavy 3 Then Perform 3X3 @ 90% of that Heavy 3 M-2: Row/Wall Ball/Double Under For Time: Option A: Buy in: 500m Row into... 6 Rounds: 15 Wall Ball (20/14#) 30 Double Under into... 500m Row Option B: Buy in: 500m Row into... 6 Rounds: 15 Wall Ball (14/10#) 60 Single Under into... 500m Row Option C: Buy in: 400m Row into... 6 Rounds: 10 Wall Ball 30 Single Under into... 400m Row Gear 3 Target Time: 12:00 - 16:00 *If athletes row over a 2:40/500m pace then have them scale down to a 400m.

September 13th, 2019 - Cardio for the W!

M-1: Bench/Pull up E2MOM X 5 Option A: 5 Bench (Start @ 70% and Build) 5 Strict Pull Up Option B/C: 5 Bench 5 Banded Strict Pull Up M-2: Bike/Run 3 RFT: Option A: 75/60 Calorie Bike 800m Run Option B: 60 Calorie Bike 800m Run Option C: 50 Calorie Bike 600m Run *Gear 2 *Goal is to keep consistent splits each round

September 12, 2019 - DL and Thrusters

M-1: Deadlift 3-3-3, 2X3 @90-95% *Build to todays heavy 3, then perform 2 down sets at 90-95%. *THIS IS NOT A MAX, Form should stay solid and weight should be submaximal. M-2: For Time: 21-15-9 Option A: Deadlift (225/155) DB Thruster (50/35#) Option B: Deadlift (185/135) DB Thruster (35/20#) Option C: Deadlift DB Thruster Gear 3 Target Time: 5:00 - 9:00

September 11, 2019 - #ArnoldClassic

M-1: Arnold Press/DB Curl/ DB Row/ Banded Push ups 5 Sets: 8 DB Seated Arnold Presses 8 Double DB Curl 8 Band resisted Pushups 8 DB rows/side *All movements should be around Rpe 7-8. Meaning challenging but form is solid and NOT TO FAILURE. * If they cannot perform banded then do regular pushups or box push ups *https://www.youtube.com/watch?v=6Z15_WdXmVw (DB Arnold Press) *https://www.youtube.com/watch?v=cOFwFzzLFWw (Banded Push Up) M-2: Row/Box Jump Amrap 10 Option A: 20 Calorie Row 10 Box Jump (24/20") Option B: 20 Calorie Row 10 Box Jump (20/12) Option C: 20 Calorie Row 10 Box Step Up *Gear 3 *Goal is constistent splits

9/10/2019 - See ya later legs!

M-1: Back Squat 3-3-3, 2X3 @90-95% *Build to a heavy 3, then perform 2 down sets @90-95% of todays heavy 3. M-2: AMRAP 7 2-4-6-8-10...etc. Option A: Wall Ball (20/14#) Lateral Burpee Over the Bar Front Rack Lunge (135/95) Option B: Wall Ball (14/10#) Lateral Burpee Over the Bar Front Rack Lunge (115/75) Option C: Wall Ball Lateral Burpee Over the Bar Front Rack Lunge *Lunges should be moderately heavy but not a complete struggle. About 50-55% Front Squat *Gear 3

9/09/2019 - STOP! Chipper TIME!

M-1: Power Snatch Emom 15 2 TNG Power Snatch *Build from 60% of your 1RM *Don't have to build every set. M-2: For Time (Time Cap: 18:00) Option A: 20 Power Snatch (75/55) 16 T2B 12 Pull Up 60 Double Under 20 Power Snatch 16 T2B 12 C2B 60 Double Under 20 Power Snatch 16 T2B 12 BMU 60 Double Under Option B: 20 Power Snatch (55/35) 16 T2B 12 C2B/Pull Up 60 Double Under 20 Power Snatch 16 T2B 12 C2B/Pull Up 60 Double Under 20 Power Snatch 16 T2B 12 C2B/Pull Up 60 Double Under Option C: 20 Power Snatch (55/35) 16 T2B 12 Pull Up 60 Single Under 20 Power Snatch 16 Knee Raise 12 Jumping Pull Up 60 Single Under 20 Power Snatch 16 Knee Raise 12 Jum

9/8/2019 - DUBS and DL's

M-1: Deadlift 3-3-3, 2X3 *Build to a challnging but techically sound set of three. Then Do two more sets of 3 at that same weight. M-2: Double Under/Row/Sumo DL High Pull/Sit Up For Time: Option A: 25 Double Under 10 Sumo DL High Pull (95/65) 10 Burpee Over Bar 50 Double Under 10 Sumo DL High Pull 10 Burpee Over the Bar 75 Double Under 10 Sumo DL High Pull 10 Burpee Over the Bar 100 Double Under Option B: 25 Double Under 10 Sumo DL High Pull (75/55) 10 Burpee Over Bar 50 Double Under 10 Sumo DL High Pull 10 Burpee Over the Bar 75 Double Under 10 Sumo DL High Pull 10 Burpee Over the Bar 100 Double Under Option C: 25 Single Under 10 Sumo DL High Pull 10 Burpee Over

9/7/2019 - Complexes are the best

M-1: Front Squat/Split Jerk Complex E2MOM X 6 Option A: 2 Front Squat + 1 Split Jerk Option B/C: 2 Front Squat + 1 Push Jerk *Build to a challenging but technically sound weight for today's complex. *Start @60% 1RM Split Jerk and build M-2: Hang Power Clean/Box Jump Over 3 RFT: Option A: 20 Hang Power Clean (95/65) 20 Box Jump Overs (30/24) Option B: 20 Hang Power Clean (75/55) 20 Box Jump Overs (24/20) Option C: 20 Hang Power Clean 20 Box Step Overs Gear 3 Target Time: 8:00 - 12:00

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