April 25, 2016

Monday 4/25/16

Row or Bike

5 minutes @ 6

10 sets:
60 seconds @ 10
60 seconds @ 6

5 minutes @ 6

 

Tuesday 4/26/16

4 sets, alternating:
a) 8 Half Kneeling Press + 30 second Half Kneeling Hold, left
b) 8 Half Kneeling Press + 30 second Half Kneeling hold, right

Notes
Half...

April 18, 2016

Monday 4/18/16

8:00 Volume Accumulation:
5 Strict Ring Dips
5 Strict Chest-to-Bar Chin-Ups
5 V-Ups + 10 Tuck-Ups + 15 Hollow Rocks

 

Tuesday 4/19/16

25:00 Mobility After Class

 

Wednesday 4/20/16

3 Sets, alternating between exercises:
a) 8 Landmine Rows/side
b) 30 seconds/sid...

April 4, 2016

Monday 4/4/16

Complete All of the Following in Any Order:

(Before Class if Possible)
50 Russian Kettlebell Swings (25 light, 15 moderate, 10 heavy)
30 Hollow Rocks
20 Chest-to-Bar Pullups

 

Tuesday 4/5/16

Triceps Pushdowns w/ Band 3x40-50

 

Wednesday 4/6/16

16:00 Volume Accumu...

February 29, 2016

WEEKLY ACCUMULATION:
15-20 Muscle-Ups
30-40 Handstand Pushups
30-40 Chest-to-Bar Pullups
30-40 Toes-to-Bar


Monday 2/29

Back Squat 3x2 with 4RM Load
CrossFit Games Open Workout 15.5

27-21-15-9 Reps For Time:

Row for Calories

Thruster, 95#/65#

4x10 Hip Extension
Controlled d...

February 22, 2016

WEEKLY ACCUMULATION:
20-25 Muscle-Ups
35-45 Handstand Pushups
35-45 Chest-to-Bar Pullups
35-45 Toes-to-Bar

Notes
This portion of the extra work should be completed over the course of the week.
All work should be submaximal and be completed with perfect form, adhering...

February 8, 2016

WEEKLY ACCUMULATION:
15-20 Muscle-Ups
30-40 Handstand Pushups
30-40 Chest-to-Bar Pullups
30-40 Toes-to-Bar

Notes: This portion of the ACP should be completed over the course of the week. All work should be completed with perfect form, by Open standards. This work is i...

February 1, 2016



Monday 2/1/16

Front Squat 1RM

For Time:

21 Deficit Pushups, 6"/4"

15 Deadlifts, 60% 1RM

12 Strict Chest-to-Bar Chinups

15 Deficit Pushups

12 Deadlifts

9 Strict Chest-to-Bar Chinups

9 Deficit Pushups

9 Deadlifts

9 Strict Chest-to-Bar Chinups

Clean & Jerk 65%x2, 70%x2, 75%x1x2
 

Tu...

January 25, 2016

Monday 1/25/16

Build to a Heavy Snatch + OH Squat

For Time:

50 DU

50 Sit Ups

50 DU

50 Front Squat (65/45)

50 DU

For Time:
30 Muscle-Ups

Then:

4 x 5 Arch Hollow Roll https://www.youtube.com/watch?v=okkc07gIzOY
3x20 Hollow Rock

 

Tuesday 1/26/16

1 RM Deadlift

Workout 15.4 http://games...

January 18, 2016

Monday 1/18/16

EMOM for 20:00 alternating:

a) 3 Touch'n Go Power Snatch @ 60-65%

b) 6-8 Bar Facing Burpees

4 Rounds for Total Reps:

1:00 Rope Climbs

1:00 Alternating One Legged Squats

1:00 Rest

Front Squat 10x2 on 2 minutes
Warm Up to a weight you could do for a set of 4.

Stay...

January 16, 2016

SKILLS CLASS

w/ Coach Katie

Running (Inside)


*Reminder 4:30pm Sunday will be our meeting for the Marathon Training program. It is recommended if you are interested in the CrossFit Fargo Endurance running plan you attend this Skills Class. We will cover running form, skil...

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