Function: A.) DB Floor Press 5×8 Finish…… 1x ME push ups B.) For time: 800 m run then 21-15-9 HR Push-ups Ring Rows then 800 m run Perform/RX: A.) Floor Press 5×8 Finish…… 1x ME push ups B.) For time: 800 m run then 21-15-9 HSPU Pull-ups then 800 m run Compete: A.) Floor Press 5×8 Finish…… 1x ME push ups B.) For time: 800 m run then 21-15-9 HSPU C2B then 800 m run Results to BTWB!    Read more

Function: A.) Double KB OHS 5×3 B.) 4 min AMRAP 4 KB Snatch 4 KB OHS 4 Burpees *alternate arms each round Rest 4 min and repeat Perform/RX: A.) OHS 5×3 * From Squat Rack B.) 4 min AMRAP 4 Squat Snatch (95/65) 4 Bar over Burpees Rest 4 min and repeat Compete: A.) OHS 5×3 * From Squat Rack B.) 4 min AMRAP 4 Squat Snatch (135/95) 4 Bar facing Burpees Rest 4 min and repeat Results to BTWB!    Read more

Have you ever had a WOD bring you to tears? Do you want Chipotle to replace all of your meals? Well you’re not alone. Stephanie is anything but ordinary but I bet you’ll find you’ve got a lot in common with her. J: What do you do for a living? S: I work in Patient Accounts for Mayo Clinic. J: Where are you from? Where did you grow up? S: Rochester, MN. J: What brought you to CrossFit Progression/How did you find us? S: Went to a friends and family night with Nicki and Ben Schafer, signed up that night! J: What’s your favorite thing to do outside of the gym? S: Cooking and BBQ’ing with my husband. J: We have Hip Hop Friday, but do we need to talk about an entire day at the gym devoted to Country music? S: No Way! However, 90’s pop may need to...Read more

Function: A.) Bent Over Row 5×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) With a partner accumulate 100 Wallball Sit-ups 100 Double KB Push Press (1.5/1) Perform/RX: A.) Bent Over Row 5×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) With a partner accumulate 100 T2B 100 STO (135/95) *one person must hold barbell overhead while other person does T2B *one person must hang from pull-up bar while other person does STO Compete: A.) Bent Over Row 5×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) With a partner accumulate 150 T2B 150 STO (135/95) *one person must hold barbell overhead while other person does T2B *one person must hang from pull-up bar while other person does STO Results to BTWB!          Read more

All Levels: A.) Back Squat w/ Pause 5x3reps *Pause on all reps for 3 seconds’ *In between Sets 3 strict Chin Ups Function: B.) 3 rounds 20 ring rows 20 dips 20 air squats Perform/RX: B.) 3 rounds 20 pull ups 20 dips 20 pistols Compete: B.) 3 rounds 30 C2B 30 dips 30 pistols Results to BTWB!        Read more