Movement Warm-up Set 8 Minute AMRAP @ warm-up pace 10 x Jumping Pull-ups 10 x Broad jumps 10 x Lying leg raises A. “Angie” AFAP: 100 x Pull-ups 100 x Push-ups 100 x Sit-ups 100 x Air Squats B. 1000M Row @ 65% Effort -Post results under comments Read More
Movement Warm-up Set 2 x Sets NFT 10 x Good morning stretch with PVC 10 x Kettlebell Deadlifts 10 x Medball Slams 2 x <-> Skipping (shoot for maximal height!) Take an additional 5 minutes to work on any Mobility issues A. Deadlift – 5 x 3 w/2-3 minute rest (increase weight each...Read More
Movement Warm-up Set 2 x Sets NFT 10 x Muscle Snatch 10 x Power Snatch 10 x Snatch A. 20 Minutes to work on the Snatch. Work on any deficiencies you may have Ex… overhead squat, starting position, finishing…… B. 3 Rounds AFAP 21 x Burpees 21 x Kettlebell swings 21 x Wallballs 20lb/14lb ...Read More
Movement Warm-up Set 3 Sets NFT: 1 x 30 Sec Handstand hold 1 x 60 Sec Plank hold 15 x Push-ups 60 x Mountain climbers A. Bench Press – 3-2-1-3-2-1 w/2 min rest B. 75 x TGU AFAP OLYMPIC LIFTING CLASS 30 minutes to work on a heavy but not your 1 rep...Read More
Movement Warm-up Set 500M Row 1 x Set NFT 15 x Medball Deadlifts 15 x Medball Front Squats 15 x Medball Shrug and Drops 15 x Medball Cleans A. Power Cleans – 4 x 3 TNG w/2 min rest B. Clean Pulls (HEAVY) – 4 x 2 w/1 min rest C. 8 Min AMRAP: ...Read More
Addison is a certified CrossFit Instructor at CrossFit Progression in Rochester MN. He started CrossFit in february of 2011. Prior to CrossFit Addison raced on the UCI european cycling circuit for Geox Fuji Test Team. Outside of CrossFit he enjoys competing in triathlon. He grew up being active in the sports of wrestling and track....Read More
Movement Warm-up Set 8 Minute AMRAP @ (easy-moderate pace) Perform in any order: 150M Row 10 x Lateral box jumps (5/5 both sides) 10 x Medball front squats 30 second Pull-up bar hang (Perform with a over/under grip wider then your typical pull-up grip, reverse your grip after 15 seconds) A. Front Squats –...Read More
Movement Warm-up Set Line drills (coach’s choice) 2 x Sets NFT 15 x Kettlebell swings (Russian) 15 x Sit-ups 5 x Reverse burpee w/handstand hold 5-10 minutes muscle up progressions A. “Nate” (Rx’d or advance athletes only) 20 Minute AMRAP 2 x Muscle ups 4 x Handstand push-ups 8 x Kettlebell swings @ 2pood/1.5pood ...Read More
KIDS CLASS AT 6:30PM!!! Movement Warm-up Set 500M Row 3 x Sets NFT 10 x Wallball Push Presses 10 x 1 arm squats (5/5 Right and Left Arm) 10 x Burpee broad jumps A. Push Jerks – 4 x 2 w/2-3 min rest B. 6 x sets 300M Row (All OUT!) w/2-3 min WALKING...Read More
Movement Warm-up Set 4 x Row – 1 min @ 60%, Row – 30 sec @ 90% 2 x Sets NFT 10 x Muscle Snatch 10 x Snatch Balance 10 x Power Snatch A. Snatch – 4 x 2 w/2-3 min rest B. HBBS – 3 x 3/2 min rest C. 5 Rounds AFAP: 9...Read More
