Movement Warm-up Set 2 x Rounds NFT 10 x Box Jumps 10 x Russian Kettlebell Swings “Snap the hips!” 3 x <-> AFAP Sprints A. Power Cleans – 3 x 5 w/2 minute rest B. 5 Rounds AFAP: 5 x Heavy Power Cleans 20 x Heavy Russian Kettlebell Swings 50 x Double unders (100 singles...Read More
Saturday, June 30th 2012 Time: 10am – 4 pm Click here to Register. Full Day Olympic Lifting Seminar with California Strength Team Members Date: Saturday, June 30th 2012 Time: 10am – 4 pm Location: Crossfit Progression, 4915 Hwy 52 N Suite C Rochester MN 55901 Cost: $200 per person This seminar will include roughly 6...Read More
Movement Warm-up Set Coach’s Choice A. Bench Press – 5 x 3 w/2 minute rest B. 4 x ME weighted Pull-ups (Choose a weight you can perform 8 + reps) C. 15-12-9-6-3 AFAP: Heavy Power Cleans Push-ups (Advance Ring Push-ups) -Post results under comments Read More
Movement Warm-up Set 3 x Sets @ 65% – 85% – 85% <-> Sprint 10 x Squats <-> Sprint 10 x Push-ups <-> Sprint 10 x Sit-ups <-> Sprint 10 x Burpees 90 second rest after each set A. Front Squats – 5 x 3 w/2 minute rest B. 12 Min AMRAP 10 x Medball...Read More
Movement Warm-up Set Coach’s choice A. Skill work: Spanish wrap rope climbs B. For time: 10 x Rope Climbs 40 x Bell Presses (both arms) 40 x Bell Cleans (both arms) 80 x Medball Slams Partition reps anyway C. Mobility -Post results under comments Read More
Movement Warm-up Set 3 sets @ 65% – 75% – 85% 2 x <-> Sprints 2 x <-> Burpee Broad Jumps 15 x Goblet Squats A. 3 x ME weighted Push-ups B. In teams of 3-4 complete AFAP: 150 x Thrusters @ 65lb/45lb 150 x Push-ups 150 x Wallballs 20lb/14lb 150 x Kettlebell...Read More
Movement Warm-up Set 3 x Sets NFT 10 x Medball Cleans 10 x Toes through Ring 10 x Kbell swings russian A. Clean Pulls – 5 x 2 w/1 min rest (Go heavy) B. Deadlifts – 3 x 3 w/2 min rest C. Death by: Pull-ups Burpees T2B 12 minute Cap –If you are...Read More
Movement Warm-up Set 500m Row 2 x Sets NFT 10 x HBBS 1 x Max Attempt L-Sit 10 x Vertical Jumps (Top of the pull-up bar or rings) 10 x Spiderman Push-ups A. Back Squats – 5 x 3 w/2-3 min rest B. 3 Rounds AFAP: 15 x Front Squats @ 135lb/95lb 20...Read More
Movement Warm-up Set Coach’s Choice A. TEAM BASEBALL In teams of 3-4 complete AMRAP for 5 Minutes 10 x Calorie Row 10 x Jumping Lunges 10 x Push Presses 75lb/55lb 10 x Jumping Pull-ups Rest for 2 minutes and repeat for 5 rounds. Partial rounds do not count to your team’s score. This is a...Read More
Movement Warm-up Set “Flaada Special” 1 round @ 60%, 1 round @ 70%, 1 round @ 80% 5 x GI Janes 5 x Burpee Broad Jumps 5 x Burpees A. 40-30-20-10 AFAP: Kettlebell Swings (Russian) Go Heavy! Box Jumps Wallballs 20lb/14lb B. 100 x Partner sit-ups -Post results under comments Read More
