Fitness: A.) DB KB Thrusters 5×3 (1.5 / 1) B.) 10 min AMRAP 1 DB manmaker 1 Pull-up (Scaledas negative pull-up) 2 DB manmaker 2 Pull-up (Scaled as negative pull-up) and so on… Perform: A.) Clean and Jerk – 1 rep @ 90% B.) 10 min AMRAP 1 Squat Clean Thruster (135/95) 1 C2B 2 Squat Clean Thruster (135/95) 2 C2B and so on… Compete: A1) Heavy Spilt Jerk – 2 rep A2) Clean and Jerk – 1 rep @85% B.) 10 min AMRAP 1 Squat Clean Thruster (185/125) 1 MU 2 Squat Clean Thruster (185/125) 2 MU and so on… -Results to Comments!Read more

Behold it is that time of the year! The 3rd annual Turkey Throwdown will take place Saturday November 22nd at CrossFit Progression. As usual teams will be 2 men and 2 women. Festivities will start at 9am sharp so make sure you show up before hand to talk strategy and to warm up with your team. Stay tuned to the website and our Facebook page for WOD announcements. Follow this link to sign up! (spaces always fill up fast so get on it!) Dressing up and having a good time is highly suggested Message  [email protected] or post on the Facebook event with more questions.   Work out release for the turkey throw down!!!! WOD #1  Snatches and Clean and Jerks 1 man and 1 women – 3 attempts to get heaviest Snatch 1 man and 1 women – 3 attempts to get heaviest clean and jerk 10 minutes to warm up...Read more

Fitness: A) with KB or DB 4 RDS – 3 R/L OF CHAIN OF MOVEMENTS – SWING, CLEAN, SQUAT, PRESS, SNATCH, SWITCH HANDS AND REPEAT B.) 4 rounds 7 Double DB Hang Snatch or Double KB snatch 35/26 7 Wallball (20/14) 7 Burpees Perform: A) Snatch – 2×1 @ 85% Warm up – 3,3,2,2,1,1, B.) 4 rounds 7 Hang Power Snatch (95/65) 7 Wallball (20/14) 7 Burpee Box Jump (24/20) Compete: A1) Snatch Balance – Heavy 2 rep – 2 misses or less A2) Snatch – 2×1 @ 85% B.) 4 rounds 7 Hang Power Snatch (135/95) 7 Wallball (20/14) 7 Burpee Box Jump (30/24)  Read more

Fitness: A.) HSPU progressions HS Walk Practice B.) 3 rounds – 3 min AMRAP 5 pull-ups 10 push-ups 15 Air Squats Rest 1 min between AMRAPs Perform: A.) HSPU progressions HS Walk Practice B.) 3 rounds – 3 min AMRAP 5 pull-ups 10 push-ups 15 Air Squats Rest 1 min between AMRAPs Compete!: A.) Rope climb practice HS Walk Practice B.) 3 rounds – 3 min AMRAP 10/5 C2B 10/5 HSPU 10/15 Air Squats Rest 1 min between AMRAPs  Read more

Fitness: A.) Double KB – Front squats 5×5 (1.5/1) B.) 6 rounds – 3 min per round (alternate) 1st – 2 lap Run then 20 DB snatch 2nd – 300m Row then 50 DU Perform: A.) Front Squats 5×3 B.) 6 rounds – 3 min per round (alternate) 1st – 400m Run then 20 DB snatch 2nd – 400m Row then 50 DU Compete: A1.) Clean and Jerk – 15 min. A.) Front Squats – Heavy 3 rep B.) 6 rounds – 3 min per round (alternate) 1st – 400m Run then 20 DB snatch 2nd – 500m Row then 50 DU   -Results to comments!  Read more