Monday 03032014

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  



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

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15 Responses
  1. Crysta P

    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

  2. Lindsey G

    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!

  3. Jessi A

    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!!

  4. Sara G

    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

  5. JennF

    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.

  6. Sara J

    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 🙂

  7. Amy S

    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!

  8. Malachi Johnson

    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)….

  9. Susan Kian

    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.

  10. Clara

    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

  11. Paul Bye

    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