Monday 03242014

Announcements:

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

Please like CFP’s FIT page.  More info coming soon!

Julie
Julie

Fitness

A.  Back Squats – 3 x 3 w/3 Min Rest (Work up to a moderate weight)

B.  10 Min AMRAP

4 x Cal AB

10 x Burpees

 

Performance – Sport

A.  Back Squat Clusters – 3 x (3,3,3) w/15 Sec Rest/3 Min Rest

B.  10 Min AMRAP

10 x Thrusters @ 95lb/65lb

10 x Burpees

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17 Responses
  1. Jennifer Brickley

    BS 3 x 3: 115, 125, 135
    WOD Fitness: 5+ 3 cal. This was hard, but I think it is partially due to the fact that I have been having really bad asthma lately. Good workout and the warmups were fun!

  2. Josh Hoekstra

    Performance
    A.) 225lbs
    B.) 6 + 1 – WOD wasn’t too bad if you sprinted through each set of thrusters and used the burpees as recovery. Okay, I lie. It sucked.

  3. Crysta P

    Did 14.4 with Jenn F
    60 (actual points) / 110 (including unofficial)
    tried for a T2B for about 4 min then moved to wallballs @10lb (struggled with these and disappointed in how long it took me to do 40) and PC @95

  4. Sara G

    Performance
    A. 105, 115, 125 (failed on 9th rep) – about a month ago my one rep max was 125, so I’m making progress here!
    B. 5 + 13 – first two rounds @ 65#, then dropped to 35#

  5. Nicole Chovan

    At CrossFit Kilo
    A. Back squats sets of 3: 95-121-165-187-209- Failed first rep at 220
    B. 3 UB MU for 10 sets.
    C. 5 sets of 10 GHDs.

  6. Susan Kian

    Bs 175 185 195 felt fine.

    WOD 55#thruster plus 10 dips first four rounds and then I got lazy…so I switched to thrusters and air dyne 4 cals. Prob did like 8-9 rounds maybe? Not sure. Whatever …I got a workout. Feeling sluggish today.

  7. Jessi

    Performance
    A. 85# for all 3 sets. My ankle felt a little iffy so I kept it light.
    B. 3 + 16 55# for the first 2 sets then went to 45#.
    Did some GHDs, leg raises, and planks. I was disappointed that my abs were not sore at ALL after 50 GHDs on Friday, so I’m working on not using momentum to pull me up.
    Also did 3 sets of strict pull-ups with blue + large red band – 10, 8, 7 (the last 2 sets I went to failure)

  8. Staci Vinz

    A. 176-185-195 (these didn’t feel great today, so didn’t push the weight).
    B. 6+3 UB thrusters, and used it as a bit if a recovery WOD. Didn’t push it too hard, lungs are a little junky.

  9. Marcy

    A. 85# for the 3 x 3, 3, 3 clusters. I was working on mobility and getting past parallel. Success!
    B. 4 + 17

  10. Sara Jech

    A. Squats 175-185-185… These felt heavy today…..
    B. 6+8…… Just kept moving… A lot of step backs for the burpees… Thrusters were heavy after squats…