Monday 03042013

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!

Steve Vinz is signed up for the Open…are you?


A.  Deadlift – 4 x 5

B.  4 Rounds AFAP

9 x Swings (Heavy)

12 x Push-ups

15 x Sit-ups


A.  Snatch – 3 x 1 @ 85% w/2 Min Rest 

B.  4 Rounds AFAP 

9 x Sumo Deadlift High Pull @ 75lb/55lb 

12 x HR Push-ups 

15 x Pull-ups 


A.  EMOM – 8 Mins 

2 x TNG Squat Snatches – Start at 175lb/85lb and increase by 5lb increments every minute 

B.  4 Rounds AFAP 

9 x Sumo Deadlift HIgh Pull  @ 115lb/85lb 

12 x Ring Dips 

15 x Pull-ups 

C.  Optional WORK Only 

A.  8 Min AMRAP 

15 x Burpees 

30 x Double-unders  

B.  Weighted Muscle-ups – 5 x 3 

Optional Accessory 


A1.  Reverse Hyper – 3 x 15 

A2.  GHD-Sit-ups – 3 x 15 

A3.  Bent Over Lateral Dumbbell Flys – 3 x ME 

-Post results under comments  


16 Responses
  1. Cally

    WOW – this one sneaks up on you.
    A. 75# snatch X 3 (my PR but couldn’t get the 80# up today)
    B. 8:19 Performance (RX weight for the first time! – even if it was only the sumo lifts)

  2. Staci Vinz

    A. 2 TNG every 15 sec for 16 rounds @ 85# ( hit them all)
    B. 12:51 with assisted dips for sport

  3. Rach

    105# snatches
    Wod: 7:20 rx, sneaky lil wod! Got me in pull-ups of 3rd rnd!!
    100 partner wb sit-ups w/ Tina after.

  4. John

    A: 75# snatches, still working on technique.
    B: wod, 8:47, felt like i could have done better, pullups felt hard tonight for some reason.

  5. Mike Soper

    A. 145 lb snatches, 10 lb PR
    B. WOD 11:00 performance, lots of trouble with the pull-ups, need to figure out how to kip while using a band.

  6. Bryan Akervik

    A. Worked on snatch technique @75#…getting better, able to catch a little lower than the Power position.
    B. 7:53 with 55# on the sumo pull and jumping pull-ups.

  7. Susan Kian

    EMOM for 8 minutes 2 tng 85, 85, 95, 105, 105(missed one) 95,85,85.

    Sport 3+4 rounds got stuck on last set of dips and ate up all the time my arms stopped working. I was doing strict ring dips and i started with sets of 4 and then 3 and then 2 and then i could barely do one at a time. 85# for the sumo dead lift high pulls

  8. Jessi

    A. 3 @ 50#. Should have been 55# but I can’t do math.
    B. 9:39 @ 45# for the SDHP

    3×15 GHD sit ups
    3×15 back extensions