The StrongFirst Kettlebell Course is coming to CrossFit Progression April 6th from 9:45am – 5:45pm for a 1 day seminar. No previous Kettlebell training required, this is a great opportunity to learn the fundamentals of strength training through Kettlebells!
Sign up here to register
Fitness
A. Back Squats – 4 x 5 w/3 Min Rest
B. 7 Min AMRAP
10 x Wallballs
10 x Pull-ups or 20 x Russian Swings
Performance – Sport
A. Back Squat Clusters 3 Sets – 3, 3, 3, w/15 sec Rest
3 Min Rest
B. 7 Min AMRAP
10 x Wallballs @ 20lb/14lb
10 x Pull-ups
-Post results under comments
A. Performance – 105, 115, 125 – felt good, could go heavier next time
B. Fitness – 5+1 (Wallballs @ 12lb, Swings @ 1pood) – not as good, swings were hard this morning
1. 105, 115, 125…definitely low weight for me with squats….too much time off from squats for me! (My own fault)
2. 5 rounds 14lb WB and blue band PUs. I like these short WODS where you don’t get the extreme fatigue and can keep going all out! I hate when I get stuck on 1 rep at a time!
Good to be getting back in the swing of things! And good to see those faces I hadn’t seen in a while!
A. Performance – 105,115,125 – felt heavy. I am trying really hard to maintain good form while my Oly shoes are breaking me in. I felt myself falling forward on most reps, definitely need more practice with lighter weights to solidify my form.
B. Fitness 6+2 (WB @ 14 – first time I’ve ever done a WOD with a 14lb WB, swings @ 1pd) could’ve gone much heavier on swings, but was concerned about hitting my mark on those WBs. I did what Juli suggested and tried to hit a bit above the mark each time. Helpful tip!!
A. 85, 105, 105 – BS are not my favorite – I need to improve my form to be able to work up to a heavier weight
B. 5 rounds – 14# WB and blue band PU’s
A. 155-175-185 felt good. Little rushed for time on last set
B. didn’t keep track. 14 pound WB x10 and 5 rep unassisted pull ups.. Scaled the reps so I would feel comfy not using band.
Awesome work on the pull ups! !!!! getting better everyday.
A. 175-185-190……. felt really good tonight. tried a 1RM at 215 but failed. . maybe next week
B. 5+16 with 16lb ball at 10ft target
great wod 🙂
A. 105, 115, 120…I love lifting weights! Feels great to be back.
B. Did 14.1, my goal was to get at least 5 DU….I ended up with a 46. I have a lot of DU work to do!
A. 175-185-200
B. 7+2
60 GHD’s
Performance
A.) 315, 345, 365
B.) 5 or 6 (Couldn’t count in the a.m.) w/blue band…..
Love me some squats, even though it doesn’t show (I have a small butt)….
Bs 145 155 175 I think…. Can’t remember
5+12 performance…..30 lb weighted pull-ups officially suck. Wall balls feel ok. I just feel slow and sluggish.
A. 85, 95, 105. I could go heavier. Squats make me uneasy. I don’t know if it’s because I’m protecting my knee or what the deal is.
B. Wallballs @14, banded pullups: 4+10
Performance
A. 165-165-165 (form, thanks Juli)
B. 5 rounds + 10, @20# wallballs, green band pull-ups (some jumps in there starting in round 3 and on)
Arm burner
A. 85-95-100 Last round felt heavy.
B. 5 + 16, 10# ball, blue + small red band
50 GHDs
Fitness:
A. 105, 135, 135, 135, 135
B. 14#wb, green kettle: 4 + 26