CrossFit WOD Mindset : What's Yours?

At its core, CrossFit is about fitness as a measure of wellness, and yet... It’s easy to get caught up in a competitive mindset when it comes to our daily workouts versus a health and fitness mindset. I know, because I have fallen into this thinking trap myself more than once. For most of us, it's not about competing with others, but competing with ourselves and expecting to outdo our last workout every time. If you ask around, people will quickly assure you they have their mindset and ego in check when it comes to daily workouts--but if you look around--it’s obvious that's not always the case. There’s a fine line between pushing ourselves too far (just to win the day), and honoring the proc

Saturday, November 30th - ALL THE BIKING

M-1: T2B Work Every 1:90 X 7 Option A: 2-5 Strict T2B 3-6 Kipping Knee To Elbow 4-7 Kipping T2B Option B: 2-5 Strict Straight leg Raise AHAP 3-6 Kipping Knee tucks (Knee to elbows if possible) 4-7 Kipping Straight Leg raise Option C: 0:15-0:30 Active Hang From Bar (I.E. Engaged lats and tight hollow body) 5-10 Strict Knee Raises AHAP *AHAP (As high as poosible) *Rep ranges are there because the goal of this is CHALLENGING BUT UNBROKEN. It is okay if they cannot maintain unbroken sets the whole way through this emom. M-2: Partner Bike (Alternating Rounds) 4 Rounds: Option A: 70/60 Calorie Bike *Rest as long as it takes your partner to complete calories *If there is

Friday, November 29th - OLY AND SPRINTS

M-1: Split Jerk Emom X 10 Option A: 1 Push Press + 1 Push Jerk + 1 Split Jerk *Start @60% 1RM Push Press and Build Option B: 1 Push Press + 2 Push Jerk *Start @60% 1 RM Push Press Option C: 3 Push Press M-2: Amrap 12 Option A: 10 burpee 100' Shuttle Run (Down and back) 10 DB Thruster (35/20) 100' Shuttle Run Option B: 10 burpee 100' Shuttle Run 10 DB Thruster (20/10) 100' Shuttle Run Option C: 8 burpee 100' Shuttle Run 8 DB Thruster 100' Shuttle Run

Thursday, November 28th - THANKSGIVING!

M-2: "THANKGIVING WOD" For Time (Teams of 2-3) 150 Calorie Bike or Row 150 KB Swing 100 Box Jump 100 Wall Ball Shots 50 Pull ups 50 DB Push Press *** One partner is holding "turkey" while other partner works (I.E. Sandbag or Wall Ball). Team chooses weight to hold, they cannot choose a seperate sandbag or wallball, only one. ANYTIME THE "TURKEY" TOUCHES THE FLOOR THROUGHOUT THE WORKOUT, the team as a pair must complete 10 penalty burpees (SO CHOOSE YOUR TURKEY WISELY). *** All movement weights are to be decided as a team.

Wednesday, November 27th, 2019 - Clean on top of cleans

M-1: Clean Complex E2MOM X 7 1 Power Clean 2 Hang Power Clean Notes: Start @60% of 1RM Power Clean and Build M-2: AMRAP 20 400m Row *1 "SPORT" COMPLEX "SPORT" COMPLEX: Option A: 6 Deadlift (115/75) 6 Hang Power Clean 6 Front Squat 6 Push jerk Option B: 6 Deadlift (95/65) 6 Hang Power Clean 6 Front Squat 6 Push Jerk Option C: 6 DB Deadlift 6 DB Hang Power Clean 6 DB Front Squat 6 DB Push Jerk *Gear 3

Tuesday, November 26th, 2019 - Snatchy CHIPPY

M-1: Snatch E2MOM X 7 2 Sets: 1 Snatch Pull 1 Squat Snatch M-2: For Time: Option A: 30 HSPU 40 KB Snatch (53/35) (20/side) (Should be from the hang) 50 Box Jump Over (24/20) 40 KB Snatch 30 C2B Option B: 30 HSPU (Abmat assisted) 40 KB Snatch (35/26) (20/side) 50 Box Jump Over (24/20") 40 KB Snatch 30 Pull Up Option C: 20 Knee Push Up/Regular Push Up 30 DB Snatch 50 Box Step Over 30 DB Snatch 20 Jumping Pull up TIME CAP: 16:00

Monday, November 25th- BACK SQUATS AND LUNG(E)S.

M-1: Back Squat 5 - 5 -5 -5 *3 Second pause at parallel M-2: 4 RFT: Option A: 100' DB Front Rack Walking Lunge (50/35) (2 lengths of rig) 50 Double Under Option B: 100' DB Front Rack Walking Lunge (35/20) 50 Double Under Option C: 75' DB Front Rack Walking Lunge (1.5 lengths of rig) 50 Single Under TIME CAP: 12:00 IF TIME: 5 Rounds (NFT): 10 Ring Row (Feet Elevated if possible) 5 Push ups @3131 Tempo Tabata: (0:20 Work; 0:10 Rest) X 8 Rounds

Sunday, November 24th - All the STRICT WORK

M-1: 5 Sets: 8 DB Z-Press @2020 12 Banded Lat Pull Downs (https://www.youtube.com/watch?v=Rsw9rNCvnZo) M-2: For Time: Option A: 25 Calorie Bike 15 Strict Pull Up 15 Strict Ring Dip 20 Calorie Bike 12 Strict Pull Up 12 Strict Ring Dip 15 Calorie Bike 9 Strict Pull Up 9 Strict Ring Dip 10 Calorie Bike 6 Strict Pull up 6 Strict Ring Dip Option B: 25 Calorie Bike 6 Banded Pull Up 6 Banded Ring Dip 20 Calorie Bike 6 Banded Pull Up 6 Banded Ring Dip 15 Calorie Bike 6 Banded Pull Up 6 Banded Ring Dip 10 Calorie Bike 6 Banded Pull Up 6 Banded Ring Dip Option C: 25 Calorie Bike 6 Banded Pull Up 6 Knee/Box Push Up 20 Calorie Bike 6 Banded Pull Up 6 Knee/Box Pu

Saturday, November 23rd - DB's and Complexes

M-1: Split Jerk Emom X 10 Option A: 1 Push Press + 1 Push Jerk + 1 Split Jerk *Start @60% 1RM Push Press and Build Option B: 1 Push Press + 2 Push Jerk *Start @60% 1 RM Push Press Option C: 3 Push Press M-2: For Time 10-9-8-7-6-5-4-3-2-1 Option A: DB Hang Power Clean and Push Press (50/35) *100' Farmers Carry after each set Option B: DB Hang Power Clean and Push Press (35/20) *100' Farmers Carry after each set Option C: DB Power Clean and Push Press *100' Farmers Carry after each set *Two dumbells (one per hand) *Gear 3 *Target time: 7:00 - 14:00

Friday, November 22nd - Deadlift Day!

M-1: EMOM X 8 8 Barbell Front Rack lunges (Step Back) *50-55% of 1 RM Front Squat (Or 5 lb heavier than last week) M-2: AMRAP 9 Option A: 7 Deadlift (275/195) 35 Double Under Option B: 7 Deadlift (225/155) 35 Double Under Option C: 7 DB Deadlift 35 Single Under *Gear 3 *Pace from the start! This is a mid-long range workout so coming out hot will not be the answer. Combination of jumping and deadlifts will elevate that heart rate and challenge your grip endurance more than you think.

Thursday, November 21 - PARTNER WODS!

M-1: Strict Pull Up Every 1:30 X 7 Option A: 0:20 Weighted Strict Pull up 0:20 Rest 0:20 Push ups Option B: 0:20 Body Weight Strict Pull Up 0:20 Rest 0:20 Knee Push Up Option C: 0:20 Ring Row 0:20 Rest 0:20 Box Push up *Does NOT need to be unbroken work during 20 seconds. Just to get volume in and strict endurance M-2: AMRAP 20 (Teams of 2) Option A/B/C: 8 Minute Max Calorie Row 4 Minute Max Burpee Pull up 8 Minute Max Calorie Row *For the Pull ups. They can be strict, kipping, or jumping. Either is fine.

Wednesday, November 20th - ALL THE SNATCHES

M-1: Snatch Complex E2MOM X 7 1 Power Snatch 2 Squat Snatch Notes: Start @60% and Build M-2: Amrap 9 Option A: 4 Hang Power Snatch (95/65) 12 Pistol Squats Option B: 4 Hang Power Snatch (75/55) 12 Pistol Squat (to a box) Option C: 4 Hang Power Snatch 12 Stationary Lunges *Goal is Steady pace throughout whole workout. Pick up pace towards the end if you can!

Tuesday, November 19th - LEGS!

M-1: Back Squat 5 X 3 *5 Second Pause at parallel M-2: 3 RFT: Option A: 21 KB Thruster (53/35) 15 T2B 9 Box Jump (24/20") Option B: 21 KB Thruster (35/26) 15 Knee Raise 9 Box Jump (24/20") Option C: 21 KB Thruster 15 Knee Raise or Abmat sit-up 9 Box Step Up *Gear 2.5 *This piece is meant to be a Lung and Grip burner. Box Jumps will give them some rest for arms to relax. Goal is to HOLD ON TO the thrusters and break up T2B from the get go.

Monday, November 18th - "Fish Out Of Water"

M-1: Clean Complex E2MOM X 7 1 Clean Pull 1 Clean 1 Front Squat 1 Clean *Start at 60% 1RM Clean and Build *Goal is finding a challeniging but technically sound weight. Mechanics over total weight lifted. Athletes should be going off of feel. If it doesn't feel good. Having them work at a weight that is "heavy" but technically sound for that day is what will provide the best progress for that day. Think building to about RPE 8. M-2: "Fish out of water" For Time: Option A: 3000m Row *E2MOM perform 7 Burpee Over the Erg Option B: 3000m Row *E2MOM perform 5 burpee over the erg Option C: 2500m Row *E2MOM Perform 5 Burpee over the erg *Gear 3 *Target Time: 13:00 - 19:00

Sunday, November 17th - SUNDAY FRIENDAY

M-1: 5 Sets: 5 Turkish Get-up/side (Use KB) 6-10 Strict T2B *Rest as needed between sets *Build to a moderately heavy weight on Turkish Get-ups M-2: AMRAP 25 (Teams of 3) Option A: 12 Alt. DB Snatch (50/35) 8/6 Calorie bike 4 Burpee Option B: 12 Alt. DB Snatch (35/20) 8/6 Calorie bike 4 Burpee Option C: 12 Alt. DB Snatch 8/6 Calorie bike 4 Burpee *Alternate Rounds (One person working at a time) *Gear 3 *If their is a Team of 2 have them alternate rounds still but rest 0:30 after 2nd partner goes.

Saturday, November 16th - DEADS AND LUNGES

M-1: Emom 8 Option A: 8 Front Rack Lunge (Step Back) *50-55% of 1RM Front Squat (Or 5lbs heavier than last week) M-2: For Time 30-20-10 Option A: Deadlift (225/155) Sit-up Wallball (20/14) *3/2 Ropeclimb after Each "set" Option B: Deadlift (185/125) Sit-up Wallball (14/10) *3/2 Partial Ropeclimb after Each "set" Option C: KB Deadlift Sit-up Wallball *3 Rope Walk-ups after Each "set" *Example: 30 Deadlift 30 Sit- up 30 Wall Ball 3/2 Rope climb 20 Deadlift 20 Sit-Up 20 Wallball 3/2 Rope Climb 10 Deadlift 10 Sit-Up 10 Wall Ball 3/2 Rope Climb *Target Time: 15:00 - 22:00 *Gear 2

Friday, November 15th - Pull up and Push Press

M-1: Split Jerk Emom X 10 Option A: 1 Push Press + 1 Push Jerk + 1 Split Jerk *Start @60% 1RM Push Press and Build Option B: 1 Push Press + 2 Push Jerk *Start @60% 1 RM Push Press Option C: 3 Push Press M-2: 5 RFT: Option A: 15 Pull Up 15 Push Press (75/55) Option B: 15 Pull Up 15 Push Press (45/35) Option C: 15 Jumping Pull Up 15 DB Push Press *Gear 3 *Target Time: 8:00 - 14:00

Thursday, November 14th - CARDIO

M-1: 3 Sets: *Max Distance Farmers Carry (In feet) Option A: 50/35lb Option B/C: 35/20lb *Weight should be light enough where we walk 4 total lengths of the rig ATLEAST. (200' total) M-2: Emom 28 (Bike or Row, BIKE PREFERRED) 1) 0:45 Bike (RPE 7-8) 2) 0:30 Bike (RPE 8-9) 3) 0:15 Bike (SRINT) 4) Rest *Focus on staying calm and keeping good posture (both bike and row) *"Controlled Sprints" (Meaning form doesn't suffer)

Wednesday, November 13th - DUBS AND SQUATS

M-1: Back Squat 5 X 3 *5 sec pause at parallel of each rep *Start at 60% and build to a heavy (NOT A MAX) 3. M-2: 4 Rounds Option A: 1:00 Max Double Unders 1:00 Max Push Up 1:00 Rest Option B: 1:00 Max Double Under 1:00 Max Knee Push Up 1:00 Rest Option C: 1:00 Max Single Unders 1:00 Max Push Up 1:00 Rest

Tuesday, November 12th - Devils Press? Oh no

M-1: Snatch Complex E2MOM X 7 1 Power Snatch 2 Squat Snatch *Start at 60% 1RM and build M-2: Amrap 5 750m Row *Max Devils Press Remaining time Rest 2 minutes Amrap 5 750m Row *Max Devils Press Remaining Time Option A: 750m Row *Max Devils Press In Remaining time (50/35) Option B: 750m Row *Max Devils Press In Remaining time (35/20) Option C: 600m Row *Max Devils Press In Remaining time *Gear 3

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