August 15, 2016

MAIN WOD

M-1: 1 Rep Max Overhead Squat

M-2: “Jackie”

1000m Row

50 Thrusters 45lbs

30 Pull Ups

Scale Jackie the same way you have before or to Jumping Pull ups.

FITNESS CLASS

F-1: Deadlift

3-3-3-3-3

F-2: 21 DB Thrusters

21 Sit Ups

400m Run

15 DB Thrusters

15 Sit Ups

400m Run

9 DB Thrus...

August 13, 2016

MAIN WOD

M-1: 1 Pull + 1 High Pull + 1 Snatch

Build to a heavy then drop to 90%,

Complete 4 Sets of 1 Snatch (Single snatch, no pull or high pull)


M-2: 3 Rounds:

10 Thrusters 135/95

10 Bar Facing Burpees

400m Run with a Sand Bag 35/50

August 12, 2016

MAIN WOD

M-1: Push Jerk 5x3 @ 90% of 5RM

M-2: AMRAP 5:00

10 Calorie Row

30 Double Unders

--Rest 3:00--

AMRAP 5:00

5 Strict Ring Dips

10 Toes-to-Bar

--Rest 3:00--

AMRAP 5:00

10 Sumo Deadlift High Pull, 115#/75#

10 Front Rack Stationary Lunges, 115#/75#

DU → Attempts → 50 SU

St...

August 11, 2016

MAIN WOD

M-1: 3 Sets:

200m Run

10 Hollow Rocks

8 Counterbalance Goblet Squats

6 Hollow Superman on Pullup Bar

M-2: "Holleyman"

30 Rounds For Time of:

5 Wall Balls

3 Handstand Push-Ups

1 Rep 225/155 Pound Power Clean
--40:00 Time Cap--

FITNESS CLASS

F-1: Clean + Front Squat

1-1-1-1-...

August 10, 2016

MAIN WOD

M-1: Snatch Balance
Heavy Single, then 90%x1x3

M-2: CrossFit Games Open Workout 15.2

From 0:00-3:00

2 rounds of:

10 Overhead Squats, 95#/65#

10 Chest-to-Bar Pullups

From 3:00-6:00

2 rounds of:

12 Overhead Squats, 95#/65#

12 Chest-to-Bar Pullups

From 6:00-9:00

2 rounds of:

...

August 9, 2016

MAIN WOD

M-1: Back Squat 5x3 @ 90% of 5RM

M-2: 3 Rounds For Time:

25 Deadlifts 185#/135#

Run 800m

FITNESS CLASS

F-1: Snatch

1-1-1-1-1

F-2: 18:00 AMRAP

15 Cals Assault Bike

30 Lunges

15 Pull Ups/Rings Rows

30 Box Jumps

15 Burpees

August 8, 2016

MAIN WOD

M-1: 3 Rounds:
500m Row/Rest 1:1


M-2: Clean Pull + Clean + Front Squat,
Then 3 Sets @ 90%


M-3: "Grace"

For Time:

30 Clean & Jerk 135#/95#

FITNESS CLASS

F-1: Back Squat

10-10-10-10-10

F-2: For Time:

800m Run (Scale Run to 400m Run if needed)

7 Rope Climbs or 10 Walk Ups

...

August 6, 2016

DURATION

AMRAP in 31:00 to honor the 31 Heroes who gave their lives on August 6, 2011
 

REPS

8-6-11 reps in memory of August 6, 2011

  • 8 Thrusters (155/105#)

  • 6 Rope Climbs (15 ft. ascent)

  • 11 Box Jumps (30/24)

PARTNERS

Like the warriors of our armed services, t...

August 5, 2016

MAIN WOD

M-1: Over Head Squat 5RM

Then 3 Sets of 5 @ 90%

M-2: 4 Rounds:

10 Strict Pull Ups 

25 Burpees

50 Double Unders

*Advanced do L-Pull Ups
*Scaled to Banded Strict or Ring Rows

August 4, 2016

MAIN WOD

M-1: 15:00 Skill Work

Kipping/Butterfly Pull up/Chest to Bar or Muscle Up

M-2: "Kelly"

5 Rounds For Time:

Run 400m

30 Box Jumps, 24"/20"

30 Wall Ball, 20#/14# to 10'

TIMECAP: 35:00

FITNESS CLASS

F-1: Deadlift

5-5-5-5-5

F-2: 18:00 AMRAP

16 Thrusters

200m Run

16 Toes to Bar

200...

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701.356.3031
ashley@crossfitfargo.com
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