Monday 02252013

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!

Super Friends Throwdown!
Super Friends Throwdown!

***A big thank you to our coaches, members, and family & friends for making the Super Friends Throwdown a huge success.  It was amazing to see so many people come together to make this a once in a life time event.  Thank you everyone for being apart of this community.  – Matt


A.  10 Minutes of Snatch Practice (Pos 1, 2, 3)  

B.  Deadlifts – 3 x 10 (10 Minutes) 


15 – 12 – 9 – 6 – 3 

Russian Swings 


(8 Min Cap) 


A.  Snatch – 5 x 1 w/2 Min Rest 

B.  EMOM – 10 Mins 

15 x Russian Swings (Heavy) 


15 – 12 – 9 – 6 – 3 

Power Snatch @ 75lb/55lb 


(8 Min Cap) 


A.  Establish a max rep UB TNG Power Snatch set- 10 Minutes 

@ 165lb/105lb 

B.  EMOM – 10 Mins 

5 x Power Cleans @ 185lb/135lb 

20 x Double-unders 


15 – 12 – 9 – 6 – 3 

Power Snatches @ 95lb/65lb 


(6 Min Cap) 

Optional Accessory 


Reverse Hyper – 3 x 15 

Banded Pull-aparts – 3 x ME 

Hollow Rocks – 3 x 20 

-Post results under comments 


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19 Responses
  1. Susan

    A. Snatch practice consisted of just using the 15# bar and practicing positions. Tried to add more weight, but shoulder still healing. Frustrating to not get more weight above my head.
    B. Deadlifts 3 x 10 75#
    C. 6:09 Fitness

  2. Jennifer Brickley

    Snatch practice up to 75lb; kb emom w/ yellow kb; w/o fitness (due to shoulder pain from Sat) w/ blue kb. Still exhausted! Great workout.

  3. Carrie

    A: up to 85# to work on form
    B: red kettlebell x 10 reps (thanks Alex for increasing the weight!)
    C: performance. 7:33 Rx

  4. Rach

    5×1 snatch: 85,95,105,115,120
    Emom: done w/ 1.5 pd
    Wod:6:33 rx (bruised the crap outta my hip bones more!! )

  5. Jenn F

    A. Up to 75#..failed attempt at 85# Over thinking everything! Wore oly shoes.
    B. used gold in for. 8 rounds then Alex caught me.. Went red for last 2 rounds. Tore 🙁
    C. 7:47 rx

  6. A. 55# to work on form and because of hamstring issues
    B. 44# KB should of went higher to yellow
    C. 5:45 fitness, shoulder can not handle that many snatches
    D. Swim 1000 meters/ kick 1000 meters

  7. Bryan Akervik

    A. Snatch Practice – worked up to 85, form getting better….flexibility not so much!
    B. Yellow KB EMOM – Will try red next time.
    C. 3+4 45# on snatch