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
Movement Warm-up Set 3 x Sets @ (1st rd @ 70% effort, 2nd rd @ 80% effort, 3rd rd @ 90% effort) 1 x <-> High Knees (Work on fast high knees, waist level) 10 x Hang Power Clean + Push Press (With barbell) 2 x <-> Broad Jumps A. Push Jerk review...Read More
Movement Warm-up Set 2 x Sets NFT 20-30 x Double unders or attempts (NO SINGLES!) 10 x Snatch Deadlifts 10 x Hang Power Snatch 10 x OHS A. 5 Sets each for time: 15 x Squat Snatches @ 75lb/55lb 20 x Medball Slams @ 20lb/14lb -4 minute “walking” rest after each round -Post results under...Read More
Movement Warm-up Set 3 x Sets NFT 2 x <-> FAST Shuttle Run 1 x <-> FAST Backwards Run 10 x Medball Tosses (Over the pull-up bar) 10 x Medball Slams 10 x 1/2 GHD Sit-ups A. 4 x Sets UNBROKEN For time: 20 x Wallballs 20 x Kettlebell Swings 20 x Pull-ups...Read More
Movement Warm-up Set 500M Row 2 x Sets NFT <-> CartWheels <-> Waiters Walk (Switch arms half way through) <-> Fireman Carry with a partner (or Piggy Back) 10 x Push-ups (Close grip, keep a solid midline, rotate your elbows in as your chest lowers to the ground) A. 8 x 3 @ 60%-70%...Read More
