Monday 03172014

The StrongFirst Kettlebell Course is coming to CrossFit Progression April 6th from 9:45am – 5:45pm for a 1 day seminar.  No previous Kettlebell training required, this is a great opportunity to learn the fundamentals of strength training through Kettlebells!   

Sign up here to register

Please like CFP’s FIT page.  More info coming soon!

Melissa
Melissa

Fitness

A.  Back Squats – 5 x 5 w/3 Min Rest

B.  EMOM – 15 Mins  

1st Min – 5 x Strict Pull-ups

2nd Min – 5 – 8 x DB Push Presses

3rd Min – 10 x Burpees

Performance – Sport 

A.  Back Squat Clusters – 3 x 2,2,2 w/10 Sec Rest 

3 Min Rest

B.  EMOM – 15 Mins 

1st Min – 5 – 8 x Pull-ups (Scale to your level)  (Sport – 3 – 5 x Muscle-ups) 

2nd Min – 5 – 7 x STO (Build in weight)  

3rd Min – 10 x BOB  

-Post results under comments  

 

 

14 Responses
  1. Crysta P

    A. 105, 115, 125 (lighter than I might normally go, but knee was a little sore this weekend and I have LWC meet on Saturday)
    B. Done. Pull-ups w red+green band (actually felt good doing pull ups today I think because I have figured out acceptable hand protection – did 8 each round), STO @ 55 (PP), 60 (PP), 65 (PJ), 70 (PJ), 75 (SJ) 7 each round. Liked this workout. Right shoulder/neck is a little tweaky now – not quite pinchy, did not hurt during workout, but will need to work on it.

  2. Jessi A

    I did 14.3 today, so took it easy on squatting.
    A. 3 x 10 @ 85#
    B. 91 – I was very happy with this since it was a 10# PR. 🙂

  3. Josh Hoekstra

    Performance
    A.) 225, 245, 255
    B.) 3x MUs (did all five sets unbroken), strict press @ 75, 85, 95, 95, 95, BOBs

  4. Melissa

    Great WOD today! Squats felt good and part B was great! However my picture on here looks like i just saw the most disgusting thing ever 🙂 That was the 185 dead lifts, my best ever 🙂 Pretty proud of that!

  5. Jessi

    Performance
    A. 85, 90, 95 kept it a little lighter as my back is still tight from Friday and wanted to make sure I kept good form.
    B. 7, 7, 6, 6, 5 strict pull ups – first round with blue + small red, other rounds with blue + large red. 55-60-60-60-55 – tried to work on pushing my hips back in the re-dip (did push jerks).

  6. Sara J

    175-185-195
    STO @ 95lbs. … these just never seem to get easier
    strict pull ups, chin ups, kipping. … did them all
    and BOBs

  7. Staci Vinz

    A. 175/185-195 (kept it lighter due to recovering from 14.3)
    B. 3 MU
    7 STO & 85-95-105-115-125
    10 BOB

  8. JennF

    A. 175-185-195 (missed on the last rep, because I was mentally out for a second (mike re-did 14.3 right next to me and I was sure he was going to injure himself). I wasn’t too happy with him!!

    B. I REALLY liked this workout. 5 kipping pull ups (not strung together, but unassisted.. WHOO HOO!) ; STO-75-80-85-90-100, BOB.

    Hoping for STO in 14.4 🙂

  9. Keith

    A. Went light, as I could feel the stess on my already strained groin muscle – 95#-110#. Did sets of 10
    B. Done
    STO started at 65#, ended at 85#
    PU with red band

  10. David Muscarella

    Fitness.
    A. 145, 145, 155 or 165, 155 or 165, 165 or 175. I don’t know if the group I was working with had 10s or 15s.
    B. Done. Used 3 green bands and 25# DBs. Everything started easy, but ended difficult.

  11. Paul Bye

    Performance
    A. 225-225-225 – better by the last one, still not getting down far enough though.
    B. Done – 8x black banded pull-ups (green bands were all gone), 115-125-125-125-125 STOs.