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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
-Post results under comments
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!
A. 65, 85, 100
B. Fitness: 5 rounds.
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.
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
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#
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.
A. 105 this felt heavy today:(
B. 5+1 @ 55lbs
A. 135, 165, 205
B. 65# 4+5
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.
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)
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.
A. 85# for the 3 x 3, 3, 3 clusters. I was working on mobility and getting past parallel. Success!
B. 4 + 17
B: 5 rounds @85#, but squat cleans instead of thrusters.
A. 245, 265, 275
B. 5+7 Rx
A. 3×185, 3×205, 3×210
A: Still nursing my groin pull. Sets of 5 with 95#, 115# and 125#
B. Fitness: 6 rounds
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…