A. Should Press – 3 x 5 w/2 minute rest B. 7 min AMRAP Burpees Standards for the burpee will be explained in class. Everyone will be partnered up for this WOD so you can have a judge to uphold the STANDARDS. If you’re judging …do not be afraid to NO REP a bad burpee!...Read More
A. With a Partner complete a 25 minute AMRAP of: 5 x Thrusters 95lb/65lb 10 x Pull-ups 15 x Push-ups –1 partner is allowed to work at a time. Each effort must be an all out effort. B. 100 x Partner Sit-ups -Post results under comments Read More
From a member: “I started the Fundamentals class 10/17/2011 really out of shape physically and mentally. I told Alex early on that I was “a quitter”. So I told him if he thought I was in anyway “quitting” I gave him permission to “motivate” me however he thought would work best. At the end of...Read More
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
