Avocado Chicken Salad

Avocado Chicken Salad Prep Time: 15 minutes Servings: 4 servings Ingredients 6 ounces plain triple zero greek yogurt (1 container) 2 cups chicken breast cooked and shredded (you can use rotisserie) 1 avocado 1/2 tsp garlic powder 1/2 tsp black pepper 1 tsp salt 1/2 tsp onion powder 1 cup grapes chopped 1/2 cup walnuts chopped 1 cup celery chopped Instructions Chop and prepare walnuts, grapes, chicken, and celery and set aside In a large bowl, mix together greek yogurt and avocado until smooth Add chicken and stir Add in additional ingredients and seasonings and stir well Split into 4 servings

Friday, January 31st - It's been a while FRAN

M-1: Clean 15 Min to build to a heavy single -then- 2 X 3 @70% of heavy single M-2: "Fran" For Time: 21-15-9 Thruster Pull Up Option A: Thrusters (95/65) Pull Ups Option B: Thrusters (75/55) Jumping Pull Ups Option C: DB Thruster Ring Row M-3: If Time: 4 Sets: 6 Bulgarian Split Squats/side (3130 Tempo) @RPE 8 Rest as needed b/t

White Chicken Quinoa Chili

White Chicken Quinoa Chili Course: Main Dish Servings: 4 servings Ingredients 1 tbsp extra virgin olive oil 1 onion diced 2 jalapeños diced 3 cloves garlic chopped 1 tsp cumin 1/2 tsp oregano 3 cups low sodium chicken broth 1 can white beans 15 ounces 1 pound chicken breast cooked and shredded 1/2 cup quinoa 4 lime wedges 1 bunch cilantro fresh (or 1 tsp dried) 1 cup salsa verde Instructions Heat oil in a large saucepan over medium heat, then add onions and peppers. Cook until tender, about 5-7 minutes. Add garlic and cumin and cook for about 1 minute Add broth, salsa verde, chicken, beans, quinoa, oregano, and bring to a boil. Reduce to a medium simmer and cook until quinoa is tender. About

Meatloaf Muffins

Meatloaf Muffins Great option for a meal or snack. For a meal have 2 meatloaf muffins. If you are having as a snack, just have 1 meatloaf muffin! This one is sure to be a hit with the kids too. This recipe makes 12 meatloaf muffins. Course: Main Dish Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35 minutes Servings: 12 servings Ingredients 1 pound 99% fat free ground turkey 1 pound 90% fat free ground turkey or ground sirloin 2 eggs 1/2 cup almond milk 1 packet low sodium McCormick Meatloaf Mix 1/3 cup chopped veggies (celery, peppers, onions) 1/3 cup panko A pinch Fresh basil Instructions Preheat oven to 375 degrees Mix all ingredients together Evenly proportion into muffin pan (m

Thursday, January 30th - WODing with friends is just the best

M-1: Bench/DB Row 4 Super Sets: 5 Bench Press @RPE 8 10 DB Row/side @ RPE 8 *1:30 - 2:00 Rest Between Sets M-2: Partner WOD: AMRAP 30 Option A/B/C: 2000m Row 4000m Bike NOTES: Break up reps/meters however you would like. Goal is to keep consistent pacing and just move the whole time. Sub Bike for runner/ski erg if not enough bikes.

Wednesday, January 29th - Boulder Shoulders

M-1: Snatch 15 Min to build to a heavy single -then- 2 X 3 @70% of heavy single M-2: For TIme: Option A: 200' Double KB Front Rack Carry (50/35) 20 Strict HSPU 200' Double KB Front Rack Carry 15 Strict HSPU 200' Double KB Front Rack Carry 10 Strict HSPU 200' Double KB Front Rack Carry Option B: 200' Double KB Front Rack Carry (35/20) 20 Box HSPU 200' Double KB Front Rack Carry 15 Box HSPU 200' Double KB Front Rack Carry 10 Box HSPU 200' Double KB Front Rack Carry Option C: 150' Double KB Front Rack Carry 20 Knee Push Up 150' Double KB Front Rack Carry 15 Knee Push Up 150' Double KB Front Rack Carry 10 Knee Push Up 150' Double KB Front Rack Carry

Tuesday, January 28th - It's gonna be fine, i'll be fine

M-1: CORE + GYMNASTICS CONDITIONING 4 Sets: 10 T2B -into- 0:45 Max V-Up *Rest 1:30 Between sets M-2: AMRAP 4 X 3 (1 min rest b/t) Option A: 30/25 Calorie Row 20 KB Swing (53/35) Max Burpee Box Jump Over Remaining Time (30/24) Option B: 30/25 Calorie Row 20 KB Swing (35/26) Max Burpee Box Jump Over (24/20) Option C: 20 Calorie Row 15 KB Swing Max Burpee Box Step Over

Monday, January 27th - LOTS of SQUATS

M-1: Back Squat *Establish A 1RM NOTES: Take 20 Minutes to Establish a 1RM Back Squat. M-2: 3 RFT: Option A: 30 Wall Ball (20/14) 2-4-6 Rope Climb Option B: 30 Wall Ball (14/10) 2-4-6 Partial Rope Climb Option C: 20 Wall Ball 2-4-6 Rope Walk-Up

Sunday, January 26th - GYMNASTY

M-1: Double KB Front Rack Box Step up 4X10/side M-2: 3 RFT Option A: 40 Calorie Row 20 Box Jump (24/20) 20 T2B 1 Min. Rest Option B: 40 Calorie Row 20 Box Jump (20/12) 20 Knee Raises 1 Min. Rest Option C: 30 Calorie Row 14 Alternating Box Step-Up (20/14) 20 Abmat-Sit-Up 1 Min. Rest

Saturday, January 25th - LOTS OF MOVEMENTS, LOTS OF REPS

M-1: Bench Press Build to a Heavy 3 -then- Amrap 2:00 Bench press @ 80% of todays heavy 3 M-2: For Time: Option A: 40 Calorie Bike 40 KB Swing (53/35) 40 KB Goblet Lunges (Stationary)(Step Forward) 40 Deadlift (95/65) 40 Hang Power Clean (95/65) 40 Double Under 40 Bar Facing Burpee Option B: 40 Calorie Bike 40 KB Swing (35/26) 40 KB Goblet Lunges (Stationary)(Step Forward) 40 Deadlift (75/55) 40 Hang Power Clean (75/55) 40 Double Under 40 Bar Facing Burpee Option C: 30 Calorie Bike 30 KB Swing (53/35) 30 KB Goblet Lunges (Stationary)(Step Forward) 30 Deadlift (95/65) 30 Hang Power Clean (95/65) 30 Double Under 30 Bar Facing Burpee

Friday, January 24th - It's time to LIFT

M-1: Split Jerk Option A: 1RM Split Jerk (From the Rack) Option B: 1RM Push Jerk (From the Rack) Option B: 1 RM Push Press (From the Rack) M-2: Amrap 10 Option A: 12 Push Up 9 Push Jerk (165/115) 6 Strict Pull Up Option B: 12 Knee Push Up 9 Push Jerk (135/95) 6 Strict Pull Up Option C: 12 Box Push Up 9 Push Press 6 Banded Strict Pull Up M-3: EXTRA CREDIT 3 Sets: 0:45 - 1:00 Bar Hang 1:00 Rest B/T

Thursday, January 23rd - So Much CORE

M-1: EMOM 12 1) 0:40 Hollow Rock 2) 0:40 Superman (0:03 pause @ top) 3) 0:40 V-Ups (Scale to knee tucks) 4) 0:40 Double DB Russian RDL M-2: For Time: Option A: 50 Abmat Sit-Up 40 DB Power Clean (70/50) 50 Abmat Sit-Up Option B: 50 Abmat Sit-Up 40 DB Power Clean (50/35) 50 Abmat Sit-Up Option C: 40 Abmat Sit-Up 30 DB Power Clean 40 Abmat Sit-Up

Wednesday, January 22nd - HOLD ON!

M-1: Back Squat Build to a heavy 2 -Then- 3X2 @ 85% of heavy 2 M-2: For Time: 27-21-15 Option A: Wall Ball (20/14) C2B Option B: Wall Ball (14/10) Pull Up Option C: Wall Ball Jumping Pull Up

Tuesday, January 21st - It's time for some fun

M-1: Snatch 15 Min to build to a heavy single Then: 2 X 3 @70% of heavy single M-2: EMOM 9 1) 4 Hang Squat Snatch + 6 HSPU 2) 40 Double Under 3) 15 Lateral Burpee Over Bar -Directly into- 3 RFT: 4 Hang Squat Snatch 6 HSPU 40 Double Under 15 Lateral Burpee Over Bar Option A: 4 Hang Squat Snatch (115/75) 6 HSPU 40 Double Under 15 Lateral Burpee Over Bar Option B: 4 Hang Squat Snatch (95/65) 6 Box HSPU 40 Double Under 12 Lateral Burpee Over Bar Option C: 4 Hang Power Snatch 6 Knee Push up 40 Single Under 8 Lateral Burpee Over Bar

Monday, January 20th - No complaining, Just Rowing

M-1: Clean 15 Min to build to a heavy single Then: 2 X 3 @70% of heavy single M-2: 5 Rounds: Option A/B/C: 10 Calorie Row/Bike @Rpe 6 10 Calorie Row/Bike @Rpe 7 10 Calorie Row/Bike @Rpe 8 10 Calorie Row/Bike @Rpe 9 10 Calorie Row/Bike @ Sprint pace

Sunday, January 19th - SO MANY DEADS

M-1: Deadlift 10 Min to build to heavy 8 rep Then: 2 X 8 at 90% of today's heavy 8 rep M-2: 7 RFT: Option A: 4 Deadlifts (225/155) 8 Strict Pull Up 12 Dual KB Push Press (35/26#) Option B: 4 Deadlifts (185/125) 8 Strict Pull up 12 Dual KB Push Press (26/18) Option C: 4 KB Deadlifts 8 Banded Pull Up 12 Single Arm KB Push Press (6/side)

Saturday, January 18th - This might be tough

M-1: Double KB Front Rack Box Step up 4X10/side @RPE 8 M-2: Emom 8 Option A: 1) 0:45 Max Wall Ball (30/20) 2) 0:45 Max Rope Climb 3) 0:45 Max Wall Ball 4) 0:45 Max Double under 2 Min Rest -then- 2:00 Max Effort Power Clean (135/95) Option B: 1) 0:45 Max Wall Ball (20/14) 2) 0:45 Max Partial Rope Climb 3) 0:45 Max Wall Ball 4) 0:45 Max Double under 2 Min Rest -then- 2:00 Max Effort Power Clean (95/65) Option C: 1) 0:45 Max Wall Ball 2) 0:45 Max Rope Walk up 3) 0:45 Max Wall Ball 4) 0:45 Max Single Under 2 Min Rest -then- 2:00 Max Effort DB Power Clean

Friday, January 17th - SO MUCH CARDIO...

M-1: 5 Sets: 20 Banded Pull Aparts 4 Strict Pull Up (Weighted If Possible) 10 DB or KB Row/side M-2: Row (12 Sets) Option A/B/C: 1:00 @ Rpe 6-7 0:20 @ Rpe 8-9 0:10 All out Sprint ***Rest 0:30 b/t rounds

Thursday, January 16th - So many lunges!

M-1: EMOM 10 Option A: 2 Split Jerk Option B: 2 Push Jerk Option C: 2 Push Press *Start at 60% and build." M-2: 3 RFT: Option A: 50' Single Arm DB walking Lunge (Right Arm) (50/35#) 10 DB Thruster (Right Arm) 50' Single Arm DB Walking Lunge (Left Arm) 10 DB Thruster (Left Arm) Option B: 50' Single Arm DB walking Lunge (Right Arm) (35/20#) 10 DB Thruster (Right Arm) 50' Single Arm DB Walking Lunge (Left Arm) 10 DB Thruster (Left Arm) Option C: 50' Body weight Walking Lunge 10 DB Thruster (Right Arm) 50' Body Weight Walking Lunge 10 DB Thruster (Left Arm) Target Time: 7:00 - 9:00

Wednesday, January 15th - Bench and Gymnastics

M-1: Bench 5-5-5, 2X5 *3-sec pause just above chest on each rep, then explode up. M-2: Amrap 3 X 4 (1 min rest b/t) Option A: Buy in: 15 Burpee Box Jump (24/20) -in remaining time- MAX T2B Option B: 15 Burpee Box Jump (20/12) -in remaining time- MAX Kipping Straight leg raise Option C: 10 Burpee Box Step Up -in remaining time- MAX Abmat Sit-Up

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Fargo, ND 58104
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ashley@crossfitfargo.com
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