A. Back Squats – 3 x 3 w/2 minute rest B. 8 minute AMRAP 8 x OHS or F-Squats (Choose either option) 16 x Sit-ups 32 x Double unders ……. Rest 5 minutes and then: ……. 6 minute AMRAP 60m x Shuttle Run <-> x 3 times 10 x K2E 20 x Walking Lunges...Read More
A. With a Partner for time: 10 x Partner Shuttle Runs 90 x Wallballs 90 x Kettlebell swings 90 x Medball sit-ups 8 x Partner Shuttle Runs 60 x Wallballs 60 x Kettlebell swings 60 x Medball sit-ups 6 x Partner Shuttle Runs 30 x Wallballs 30 x Kettlebell swings 30 x Medball sit-ups ...Read More
Nic Scudamore is the Olympic Weightlifting coach at CrossFit Progression. He is a certified level 1 club coach through USA weightlifting’s certifications standards. Nic has been coaching and competing in Olympic style Weightlifting since 2008. The highlight of his weight lifting career came in 2010 when he competed at the National Junior Weightlifting Championships, which...Read More
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
