Function A). KB FS/OHS Single Work up to heaviest lift this week B). For Time: 100 Sit Ups EMOM 5-8 Burpees (do burpees at start) Performance A). BS/FS/OHS Single Work up to heaviest squat of the week B). For Time: 100 Sit Ups EMOM 5-8 Burpees (do burpees at start) Compete A). BS/FS/OHS...Read More
Function: A.) KB RDL’s 4×5 In between sets KB Z-Press 4×10 B.) 10 min AMRAP 5 Dbl KB Push Press 10 Dbl KB DL 15 Step ups (24/20) Perform/RX/Compete: A.) Snatch Grip RDL’s 4×5 In between sets Z-Press 4×10 B.) Open WOD 13.2 10 min AMRAP 5 STO (115/75) 10 DL 15 Box Jumps (24/20)...Read More
Its back!!! CFP’s 2nd Annual HOLIDAY NOG FEST!!!! Nog Fest will include a challenging workout, Egg Nog drinking, and general holiday cheer. This festival will be held at CrossFit Progression December 19th at 10am. Nog Fest is a fundraising event for Rochester Boys and Girls Club. ALL proceeds from t-shirt sales will be donated! Community,...Read More
Women’s WOD n’ Wine IT’S BACK AND IT’S BETTER THAN LAST TIME. Hard to believe, right?! Come join us at Crossfit Progression for our famous Women’s WOD n’ Wine. Why would you want to come to this? You probably don’t even like working out! Here’s why: – Free drinks (yes, we have N/A sparkling cider...Read More
Function: A.)KB Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (20/14) Ring rows Perform/RX: A.) Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (20/14) Pull-ups Compete: A.) Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (30/20) Pull-ups ~Results to BTWB! Read More
Function: A.) 10 min. EMOM 1 arm Swing, Clean, Snatch L/R B.) 8 min AMRAP 30 lateral PVC hops 5 DB Snatch (each arm) Perform/RX: A.) 10 min. EMOM Pause Pos 2 + Pos 1 + Full Sn. B.) 8 min AMRAP 35 Dubs 5 power snatch (115/85) Compete: A.) 10 min. EMOM Pause Pos...Read More
