Saturday, February 29th - PARTNER WOD

M-1: Z Press/Strict Pull Up Amrap 10 (For Quality) 10 Z-Press @RPE 8 8-12 Ring Row M-2: Partner Wod Amrap 25 Option A: 100' Burpee Broad Jump (25' increments, split however) 40 Wall Ball (Split However) (20/14#) 20 Box Jump (24/20) Option B: 100' Burpee Broad Jump (25' increments) 40 Wall Ball (Split However) (14/10#) 20 Box JUmp (20/12) Option C: 50' Burpee Broad Jump (25' each) 40 Wall Ball (Split However) 20 Box Jump "Advanced Option" *Wear Weight Vest

Friday, February 28th - DEADS AND GYMNASTICS

M-1: Snatch 5 Sets: 1 Snatch Deadlift (5-sec eccentic) 1 Power Snatch 1 Low Hang Power Snatch (5 Second Pause) *Build to a heavy for todays complex. M-2: 2 Rounds (Rest 1:1) Option A: 12-9-6 Calorie Bike Deadlift (225/155) -into-- 20/15 C2B Option B: 12-9-6 Calorie Bike Deadlift (185/125) -in remaining time- 20/15 Pull Up Option C: 9-6-3 Calorie Bike Deadlift -in remaining time- 20 Ring Row "Advanced Option" 12-9-6 Calorie Bike Deadlift (245/165) -into- 12 C2B 9 T2B 6 BMU

Egg Roll in a Bowl

Egg Roll in a Bowl Cook Time: 15 minutes Servings: 3 servings Ingredients 1 lb 97% lean ground turkey 16 oz bag tri-color coleslaw mix (453 grams) green cabbage, red cabbage and carrots 1/4 cup low sodium coconut aminos (or low sodium tamari or soy sauce) Instructions Brown ground turkey in large non-stick pan on medium-high heat Once turkey is cooked (about 5-8 minutes) add in shredded coleslaw mix Reduce heat to medium and cook while stirring for another 5 minutes or until cabbage and carrots become tender Add in coconut aminos, stir and cook for an additional 1-2 minutes Remove from heat and divide into 3 portions

Thursday, February 27th - As Far As Possible

M-2: Back Rack Lunge 12-12-12, 2 X 12 @90% M-2: AMRAP 2:00 X 6 (1:00 Rest Between) Option A: 35 Double Under 30 Straight Leg Abmat Sit-Ups (Ball on feet) 25 KBS (70/53#) 20 Burpee To Target 15 Goblet Squat (70/53#) 10 Ring Dip 5/3 Rope Climb Option B: 35 Double Under 30 Straight Leg Abmat Sit-Up (Ball on feet) 25 KBS (53/35#) 20 Burpee To Target 15 Goblet Squat (53/35#) 10 Ring Dip 5/3 Partial Rope Climb Option C: 35 Single Under 30 Straight Leg Abmat Sit-Up (Ball on feet) 25 KBS 20 Burpee To Target 15 Goblet Squat 10 Bench Dip 6 Rope Walk Ups

Wednesday, February 26th - YES WE KNOW, it's tough, but YOUR TOUGHER

M-2: Every 12:00 X 3 Option A: 5000/3500m Bike Max Bar facing burpee remaining time Option B: 4000/3000m Bike Max Bar facing burpee remaining time NOTES: -If pace on bike is going to be at or less than 50 RPM have them switch to option B. - They will go straight back to bike once the 10:00 mark hits. - Just set a bar with any weight out for BFB M-2: If Time 3-4 Sets: 20 Banded Face Pull (Red Band Only) 20 Weight Hollow Rocks 50' Spidey Stretch MOVEMENTS: https://www.youtube.com/watch?v=Wq-Td9UXRK8 (Banded Face Pull) https://www.youtube.com/watch?v=WUozA5PFxGg (Weighted Hollow Rock)

Stealth Weight Loss: Making the Mindless Margin Work for You

Chances are you’ve been pulling out some of your spring and summer clothing—those favorite pieces from last year. But if you are like many people, they don’t feel quite as comfortable as they did at the end of summer. The zipper is a little harder to zip, and the fit is a bit too snug to be attractive. What happened? The mindless margin happened. The mindless margin In his book, Mindless Eating: Why We Eat More Than We Think, Dr. Brian Wansink defines the mindless margin as that margin or zone in which we can slightly overeat or slightly under eat without even realizing it. It is very easy to slightly overeat, isn’t it? How many times have you passed through the kitchen and spied a half

A Goal-Based Program to Customize your Training

The Coaching Staff at CrossFit Fargo is committed to providing what's right for you. Starting Monday, March 2nd, our program will look a bit different. We are introducing goal-based programming to include tracks for Fitness, Performance, Sport, and Advanced Competitors. Here's what you need to know. There will be three options for both the Strength and Conditioning component of class: 1. Fitness: This is for people who have a goal of improving body composition, health and wellness. This option is also suitable for people who are new to CrossFit and still learning movement mechanics. The programming focus is on cardio, functional movement mechanics, functional body building, and time under

Tuesday, February 25th - Fun DAY

M-2: Clean and Jerk Ladder For Time: Advanced Option: 10 Power Clean and Jerk (95/65) 8 Power Clean and Jerk (135/95) 6 Power Clean and Jerk (185/125) 4 Power Clean and Jerk (205/125) 2 Power Clean and Jerk (245/155) Intermediate Option: 10 Power Clean and Jerk (95/65) 8 Power Clean and Jerk (115/75) 6 Power Clean and Jerk (135/95) 4 Power Clean and Jerk (155/105) 2 Power Clean and Jerk (165/115) Scaled Option: 30 Hang Power Clean and Push Press @ same weight (Light) GEAR 2 TIMECAP: 20:00 M-2: AMRAP 8 Option A: 30 Double Under 9 T2B Option B: 30 Single Under 9 Knee Raise Option C: 30 Single Under 9 Straight Leg Sit-Up (Feet under Wall Ball)

Monday, February 24th - LEGS

M-1: Front Squat 5-5-5, 2 X 5 @90-95% ***Each Rep has a 51X1 Tempo, meaning 5-second descent, 1 second pause at parallel, fast on the way up, and 1 second pause at the top before going into the next rep. M-2: For Time 21-15-9 Wall Ball (30/20#) Push Up -Rest 2:1- 21-15-9 Wall Ball (30/20#) Push Up Option A: As written Option B: Wall Ball (20/14#) Push Up Option C: 15-12-9 Wall Ball Box Push Up

Sunday, February 23rd - It's gonna get GRIPPY

M-1: Bench Press 6-6-6, 2 X 6 @90% NOTES: - 1st rep is 6 second eccentric, remaining 5 reps are normal reps. - Build to a heavy 6 for todays complex, then perform two more sets at 90% of todays heavy M-2: Amrap 3 X 4 (1 min rest b/t) Option A: 500/400m Row Max Rope Climb Remaining Time Option B: 500/400m Row Max Partial Rope Climb Option C: 250m Row Max Rope Walk-up Remaining Time "Advanced Option" *Wear a weight vest

Saturday, February 22nd - CHIPPERS ARE THE WAY

M-1: Back Rack Lunge 8-8-8, 2 X 8 @90% *I want these to be done all 4 on one leg, and all 4 on the other. NOT ALTERNATING *Start on weaker Leg M-2: For Time: Option A: 30 Deadlift (135/95#) 30 C2B 30 Wall Ball (30/20#) 30 Push Up 30 RKBS (70/53#) 30 Power Clean (135/95#) Option B: 30 Deadlift (95/65) 30 Pull Up 30 Wall Ball (20/14#) 30 Push Up 30 RKBS (53/35#) 30 Power Clean (95/65#) Option B: 30 Deadlift 30 Ring Row 30 Wall Ball 30 Box Push Up 30 RKBS 30 Power Clean Target Time: 13:00 - 16:00 TIMECAP: 20:00

Friday, February 21st - The PUMP will be REAL

M-1: 5 Sets: 8 Bent Over BB Row (Pronated) 20 Alternating Hammer Curls M-2: For Time: Option A: 30 Abmat Sit-Up 15 Devils Press (50/35#) 30 Abmat Sit-Up 12 Devils Press 30 Abmat Sit-Up 9 Devils Press Option B: 30 Abmat Sit-Up 15 Devils Press (35/20#) 30 Abmat Sit-Up 12 Devils Press 30 Abmat Sit-Up 9 Devils Press Option C: 20 Abmat Sit-Up 12 Devils Press 20 Abmat Sit-Up 9 Devils Press 20 Abmat Sit-Up 6 Devils Press GEAR 3

Green Machine Smoothie

Green Machine Smoothie Course: Breakfast Dish Prep Time: 5 minutes Total Time: 5 minutes Servings: 1 smoothie Ingredients 1 cup almond milk 1 scoop Ascent vanilla protein powder 3/4 cup frozen pineapple chunks 1/2 ripe avocado peeled 1 tsp agave Instructions Combine all ingredients Blend until smooth Enjoy Recipe by Healthy Steps Nutrition Are you Ready for Nutrition Coaching? Click here to schedule a free intro.

Thursday, February 20th - Yeah, it's gonna be a grind

M-1: Amrap 30 Advanced Option: 1000/800m Row -into- 5 Rounds "Mary" 5 HSPU 10 Alternating Pistol Squats 15 Pull Ups Intermediate Option: 1000/800m Row -into- 5 Rounds "Cindy" 5 Pull Up 10 Push Up 15 Air Squat NOTES: - Scale to 800/600m Row if they row at or above 2:45 pace - Scale Pull up to Ring Row - Scale Push Up to Knee Push Up

Wednesday, February 19th - Heavy WODS are the BEST WODS

M-1: Clean and Jerk Complex 1 Power Clean + 1 Push Jerk *15 min to build to a heavy set of 3 M-2: 7 RFT: Option A: 30 Double Under 3 Squat Clean Thruster (165/115) Option B: 30 Single Under 3 Squat Clean Thruster (135/95) Option B: 20 Single Under 5 DB Hang Squat Clean Thruster

Tuesday, February 18th - SEND IT

M-1: Front Squat 5-5-5, 2 X 5 @90-95% *Each Rep has a 51X1 Tempo M-2: For Total Reps: Tabata Assault Bike Tabata Stationary Goblet Lunge (Step Back) Tabata Assault Bike Option A: 70/53# Option B: 53/35# Option C: 35/26# "Tabata" 8 Rounds (0:20 on; 0:10 off) GEAR 3

Monday, February 17th - LOTS OF BARBELL

M-1: Snatch 5 Sets: 1 Snatch Deadlift (5-sec eccentic) 1 Power Snatch 1 Low Hang Power Snatch (5 Second Pause) *Build to a heavy for todays complex. M-2: For Time: 3 RFT: 6 Power Snatch (135/95) 12 Burpee Box Jump Over (24/20") -REST 5 MINUTES- 3 RFT: 12 Power Snatch (95/65) 6 Burpee Box Jump Over (30/24") Option A: As Written Option B: Power Snatch (115/75) --> (75/55) Box (24/20) --> (24/20) Option C: 6 Hang Power Snatch 8 Burpee Box Step Over -into- 8 Hang Power Snatch 6 Burpee Box Step Over

Saturday, February 15th - Good times, Good times

M-1: Gymnastics Conditioning Emom 10 Option A: 1) 0:20 Max Strict HSPU 2) 0:20 Max Bar Muscle Up Option B: 1) 0:20 Max Box HSPU 2) 0:20 Max C2B Option C: 1) 0:20 Max Double DB Z-Press 2) 0:20 Max Banded Pull Up Goal here is just accumulation of volume, go for QUALITY before quantity. DON'T go to failure! M-2: 5 RFT: Option A: 10 S.A. DB Thruster (50/35) (5/side) 20 S.A DB Box Step Over (Suitcase Carry) (20") Option B: 10 S.A. DB Thruster (35/20) (5/side) 20 Alternating DB Box Step Up (Suitcase Carry) (12") Option C: 6 S.A. DB Thruster (4/side) 10 Alternating DB Box Step Up

Friday, February 14th - Every rep counts

M-1: Snatch 5 Sets: 1 Snatch Deadlift (5-sec eccentic) 1 Power Snatch 1 Low Hang Power Snatch (5 Second Pause) *Build to a heavy for todays complex. M-2: Death By Emom Till Failure: 2 Burpee *Add 2 reps every minute until failure -1 minute rest- Emom Till Failure: 1 Power Clean (95/65) 1 Hang Power Clean 1 Push Press *Add 1 rep to every movement every minute until failure Option A: "As Written" Option B: Burpee BB Complex (75/55) Option C: Burpee Dumbell Complex

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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