Sunday 5/24/20 - Memorial Day Eve

M-1: Push Jerk 5-5-5-3-3-3-1-1-1 F: Push Press P: AsRx S: AsRx M-2: AMRAP 20:00 20 dumbbell weighted lunges 20 dumbbell shoulder presses 200-meter row Notes: Use a pair of dumbbells that total approximately one third of your weight F: Bodyweight Lunges P: AsRx S: AsRx

Saturday 5/23/20 - "Christine"

M-1: Snatch 12x1 EMOM Notes: Start at 65%, Build F: 6 Dumbbell Snatches, Alternating. Build to Heavy set of 6 P: Power Snatch + OHS or Squat Snatch S: Squat Snatch M-2: "Christine" 3 Rounds For Time Row 500m/Run 400m 12 Deadlifts (bodyweight) 21 Box Jumps (24''/20'') F: Row + KB or Moderate DL + Box Jump or Step ups P: As Rx S: 1.5x Bodyweight + 30/24" Box Jump

Friday 5/22/2020 - Beat Your Own Time

M-1: Back Squat Every 2:00 x 6 Sets 4 Back Squats Note: Working sets should be 75-85% of 1RM F: 6-8 reps; 21x1 tempo P: As Rx S: As Rx M-2: With a running Clock: For Time: 15-12-9 Hang Power Clean Burpee Over Bar then rest at the 8 minute mark - go again & try to beat your first AMRAP! Note: High effort. This should hurt. F: Dumbbell Hang Power Clean + Burpee P: 115/75# S: 155/105#

Thursday 5/21/20 - Make a Run for It

M-1: 3 Sets: 8 Dumbbell/Kettlebell Rows per side :30-1:00 Hollow Hold 60m Farmers Carry (heavy) Notes: 60m is the length of the building M-2: AMRAP 18:00 Run 200m 18 Overhead Bumper Plate Sit Up 6 Man Makers F: Run 200m + 18 Sit Ups + Man Makers P: 18 OH Bumper Sit Up 25/15# + Man Makers S: 18 OH BUmper sit up 45/25# + Man Makers

Wednesday 5/20/20 - 3 AMRAPs

M-1: 4-5 Sets: 3 Single Arm Push Press + 3 Single Arm Push Jerk per side 6 Bulgarian Split Squat /leg with :01 hold at bottom (add weight - BB, DB, KB) F: 8 Single Arm DB Push Press each arm + 6 Split Squat /leg [weighted] P: As Rx S: As Rx M-2: 3 Sets: 4 min AMRAP 50 Double Unders 21 DB Box Step Over 12 Single Arm DB Shoulder to Overhead (6 per side) -Rest 1 Minute between each AMRAP- Note: Start up each round exactly where you left off Score is total Rounds + Reps F: 50 Single Unders + 21 Step Ups + 12 Single Arm DB S2OH (6 per side) P: AsRx S: 50/35# DB Box Step Overs + 70/50 SA Push Press

Tuesday, 5/19/20 - Splits

M-1: Deadlift Every 2:00 x 5 Sets 5 Deadlifts Note: No touch and go, reset at the bottom. Build up to a challenging weight before beginning the working sets. You can add weight during the working sets, but all should be challenging. F: 8-10 @2020 tempo - building P: As Rx S: As Rx M-2: Every 5:00 x 15:00 [3 Sets] 18/15 Cal Row @High Effort 10 Toes to Bar 10 Hang Power Clean @unbroken load Score each set individually F: 12/10 Cal Row + 10 Knee Raises/Sit ups + 10 Russian KBS P: As Rx S: As Rx 135/95#

Monday, 5/18/20 - Murph Prep

M-1: Every 2:00 x 10:00 [5 Sets] 3 Hang Squat Cleans F: 5 DB Hang Power Clean + 5 Front Squat P: 3 Hang Power Clean + Front Squat or Hang Squat Clean S: As Rx Notes: Build up to a challenging weight before starting the 5 working sets. You can build during the working sets, but all should be challenging. M-2: AMRAP 16:00 200m Run 40 Pull Ups 200m Run 70 Push Ups 200m Run 100 Squats 200m Run Score is total Rounds + Reps The Run Counts as 1 rep F: 200m Run + 25 Jumping Pull Up/Ring Row + 50 Push Ups + 75 Squats P: As Rx S: Wear a Vest

Sunday 5/17/2020 - 3 WODs

M-1: Each, for total rounds and reps AMRAP 8:00 Row 150m 15 Wall Ball Shots Rest 3:00 AMRAP 8:00 Run 100m 15 Russian KBS Rest 3:00 AMRAP 8:00 30 Double Unders/60 Single Unders 12 Overhead Bumper Plate Lunges/alternating

Saturday, 5/16/2020 - Hearts on Fire

M-1: Power Clean for load: Every 90 sec: 1-1-1-1-1-1-1-1 Start at 65%, build F: 8x5 Hang Power Cleans P/S: Build to 1RM M-2: 12 min AMRAP “Hearts on Fire” 40 Double Unders 20 Single Arm DB Front Rack Reverse Lunge, alternating 20 DB Power Snatch, Alternating F: 100 Single Unders + 20 Lunges + 10 Russian KBS P: As Rx: 50/35# S: 40 Dubs + 20 Single Arm OH DB Lunge +20 DB Power Snatch 70/50

Friday, 5/15/2020 - Quarter Gone Bad

M-1: Front Squat In 15 Mins, find today's heavy 3RM F: 10 Goblet Squat [DB or KB] - Build @30X1 P: As Rx S: As Rx M-2: "Quarter Gone Bad" 5 Rounds For Total Reps :15 - Thrusters Rest :45 :15 - Strict Pull-Up Rest :45 :15 - Burpees Rest :45 Fitness: Dual DB Thruster + Ring Row Performance: 95/65# + Strict Pull Up Sport: As Rx - 135/95# + Weighted Strict Pull Up

Thursday, 5/14/2020 - Run for it

M-1: Handstand Hold: -Max effort F: Wall Facing or Plank P: Wall Facing S: Freestanding M-2: Passive Hang F: Accumulate 1:00 Passive Hang P: Accumulate 2:00 Passive Hang S: Accumulate 2:00 Weighted Passive Hang

Wednesday 5/13/2020 - Grace

M-1: Sumo Deadlift Build to a tough set of 5 reps @2020 tempo F: 8 Sumo Deadlifts -or- Clean Grip DL @2020 P: As Rx S: As Rx M-2: Grace For Time: 30 Clean and Jerks @135/95# Fitness: 3 Rounds 10 Dual DB Clean & Push Press 10 Burpee Performance: AsRX Sport: 185/115# or 225/135#

Goaltending

Do you remember in grade school that you often were asked what your future goals were, what do you wanted to “be when you grow up”? And then magically you turn 19 and no one asks you again because you were supposed to have this planned by the time you were 17 and then you turn 30 and you’re like WHAT JUST HAPPENED!? Oftentimes goals, without focus, get lost in the shuffle of the real world. Whether large or small, setting goals should be a part of your life. Do you have big goals? Have you spoke them into existence? Do they seem unattainable? Your small goals seem meaningless? After reading a half dozen self help books and attended self empowerment conferences, I’d like to share with you my

It's Time to Release What is Out of Your Control

It’s easy to get wrapped up in your own thought process. Over think, worry, stress. Take a moment- If you really think about the things that are consuming your thoughts, you’ll realize that MOST of them are out of your control, right? And although we would like to change unfortunate situations, we are only capable of changing our responses to situations. I recently got an email about this topic and it had a great exercise in it- ○ Write a list of all the things that you are taking on, bringing you stress and making you overwhelmed. ○ Now, separate this list into 2 groups: 1. what's in your control 2. what is out of your control. I know I tend to fixate on what’s out of my control because, we

Finding that Balance in this New Normal

Two months ago your life was a little more compartmentalized. You had work at work. You had fitness at the gym. You had home at home. Now they are all at the same place, and for some, in the same room. Which begs the question, can you strike a balance? I have always had an issue with work/life balance (as most working people do) and this stay at home order definitely didn’t help me find any more balance in that realm. What it did help me do was realize what was important and what was not. Communication: Is literally key at this time. If you aren’t working through zoom or some other video technology you're emailing, texting and sending messages all day long and tone is one thing that’s been m

Tuesday, 5/12/2020 - Helen

M-1: Back Squat In 15 Mins, find today's 5RM F: 10RM Back Squat @20X1 P: As Rx S: As Rx M-2: Helen 3 Rounds for Time: 400m Run 21 KB Swing 53/35# 12 Pull-Ups Fitness: 200m Run + Russian KBS + Jumping Pull-Ups Performance: As Rx Sport: 400m Run + Heavy KB Swing + C2B Pull-Ups

Monday, 5/11/2020 - Bodyweight Chipper

M-1: Strict Press In 15 Mins, build to today's 3RM Strict Press F: Build to tough set of 8 reps Dumbbell Push Press P/S: Build to tough set of 3 reps M-2: For Time: 100 Push ups 100 Sit ups 1000m Row F: 3 Rounds for time: 25 Push ups 25 Sit ups 500m Row P/S: As Rx

Sunday 5/10/2020 - Long WOD

M-1: Pistol Progression 3x10 Pistols, Alternating F: 3x10 Lunges P: AsRx S: Weighted Pistols M-2: 25 min AMRAP 20/16 Cal Assault Bike/Row 20 Sit ups 20 Back Extensions [Superman] 20 Box Jumps/Step ups 100m Farmers Walk

Saturday 5/9/2020 - Double Up

M-1: Hang Power Snatch 3 @ 6 3 @ 7 3 @ 8 Plus two repeat sets F: 5x10 Challenging Dumbbell Snatch, Alternating P: AsRx S: Hang Squat Snatch M-2: 6 rounds for time of: 30 double-unders 10 hang power cleans 10 pull-ups F: 60 Single Unders, DB Hang Power Clean, Ring Row P: AsRx S: C2B Pull up Notes: Choose a weight that you can go unbroken or close to it for the Hang Power Clean. Scale Pullups to Jumping or banded.

Friday, 5/8/2020 - How do you do that?

M-1: 1 1/4 Front Squat 3 @ 6 3 @ 7 3 @ 8 Plus two repeat sets F: 4x Single or Dual KB Front Squat @33X1 + 6x KB Lunges P: As Rx S: As Rx Notes: 1 1/4 Front Squat is squatting down to full depth, ascending to your "sticking point" then going back to full depth again before standing up M-2: Tabata: 8 Rounds of each movement of :20 work :10 rest Tabata burpee Tabata weighted sit-up Tabata kettlebell swing Tabata burpee Notes: Score is total reps No additional rest between movements; after you complete 8 rounds of burpees, go to 8 rounds of situps, etc.

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