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  Partition rowing/reps anyway you want with your partner   -Post results under comments  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 were held in Rochester, MN. Nic found Olympic Weightlifting after high school in his search to stay in competitive sports and has been involved ever since. Nic’s future weightlifting goals include qualifying for the National Championships and becoming a Level 2 senior weightlifting coach. Outside of coaching and weightlifting Nic enjoys playing Rugby for the Rochester Rogues and is always up for a pick up game of hockey. Also Nic enjoys photography and attending music festivals. Certifications: USAW Level 1 Club Coach   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!   C.  4 x 10-15 GHD sit-ups  -Post results under commentsRead more

A.  Skill Practice  B.  3 x ME L-sits  C.  10 x 200m Rows w/45 sec rest  -Post results under comments  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