Friday 03012013

The 2013 CrossFit Games season is upon us, it comprises of three tests of fitness comprised of, the Open, the Regionals, and the World Championships – The CrossFit Games.  The CrossFit Games Open is a 5-week online competition from March 6th-April 7th where each athlete does a single workout per week that’s scored and submitted online. The workouts will be announced each Wednesday evening and each athlete has until Sunday evening to complete and submit their score. Not only can athletes see where they stack up against the region, but also against their friends and families across the world. At Crossfit Progression, we will have GameDay Fridays where the community will come together to cheer each other on during normally scheduled class times. These workouts will be part of the weekly programming, so since everyone will be doing them anyway, you may as well sign up and make them count!  Follow this link to sign up and be apart of CrossFit Progression Team!

The Hammer Race is an obstacle/terrain race in Southern MN.  Part adventure race and part obstacle race, the Hammer Race is as much of a mental challenge as it is a physical one.  On top of the mud, obstacles, and rugged terrain, participants in the Hammer Race must carry a minimum 8lb sledge hammer throughout the entire course.  You must cross the finish line with a Hammer to be considered a finisher, and may even need it to do so.  So make sure you get to know your Hammer companion, and do not neglect it.  Talk to it.  Sleep with it.  Keep it well groomed.  Work to strengthen the bond, for you will need it to stay close and have no reason to wander off.  Follow this link to register as an individual or in a team of 5!



A.  10 Minutes to Practice the Push Jerk


3 – 6 – 9 – 12 – 15 – 18 – 21

Push Presses

10 x Russian Swings after each round 


A.  Push Jerks – 5 x 1 w/2 Min Rest


3 – 6 – 9 – 12 – 15 – 18 – 21

Push Presses @ 95lb/65lb

5 x Strict Chin-ups or 10 x Heavy Swings after each round


A.  10 Minutes to establish a UB Shoulder to Overhead set 

@ 185lb/115lb 


3 – 6 – 9 – 12 – 15 – 18 – 21 

Push Presses @ 115lb/85lb 

2 x Bar Muscle-ups after each round 

Optional Accessory 

Muscular Endurance 

5 Sets NFT 

A1.  Strict Ring Rows x 15  

A2.  Ring Push-ups x 15 

A3.  Strict T2B x 5 

-Post results under comments

9 Responses
  1. kit

    A. 95 – 115 – 135 – 155 – 175
    B. 12:?? with chin-ups same reps as push presses ( why? coz my nuggin is just messed up today, that I didn’t know what I am suppose to do)
    C. 100 Hallow Rocks

  2. Paul

    A. 75-95-115-135-145
    B. 6 rounds + 7 with the 10 minute cap @95#, green banded chin-ups

  3. Staci Vinz

    A. 12
    B. 9:25 (subbed RKBS @ 2 pood for BMU)
    C. 3xME banded pull aparts 15-16-17
    3×20 hollow rocks
    *Note to self….work out more often on vacation. It’s rough coming back after taking a week off!!