adult wod | crossfit-fargo

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 pres...

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 ...

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 R...

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 build...

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...

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 begi...

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 Ha...

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 AM...

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 AM...

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 B...

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