Monday 02182013

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 Super Friends Throwdown is on February 23rd starting at 9 am.  Teams of 4 battling it out through 5 plus events guarantees that this is going to be fun and crazy Throwdown.  Teams must register before January 28th to get a t-shirt for the event.  Limited to 12 teams, follow this link to register

Fitness 

A.  8 Min AMRAP 

10 x Swings 

10 x Push-ups 

30 x Single-unders 

5 Min Rest 

B.  8 Min AMRAP 

10 x Jumping Pull-ups 

10 x Burpees 

C.  Take 10 Mins to work on the Snatch or Recover/Mobility 

Performance 

A.  8 Min AMRAP 

10 x Power Snatches @ 95lb/65lb 

10 x Push Jerks @ 95lb/65lb 

30 x Double-unders 

5 Min Rest 

B.  8 Min AMRAP 

10 x Pull-ups 

10 x Burpees 

5 Min Rest 

C.  Take 10 Mins to work up to a heavy 3 rep Snatch 

Sport 

A.  8 Min AMRAP 

10 x Power Snatches @ 115lb/85lb 

10 x Push Jerks @ 115lb/85lb 

30 x Double-unders 

5 Min Rest 

B.  8 Min AMRAP 

5 x Muscle-ups 

10 x Burpees 

5 min Rest 

C.  EMOM – 6 Mins 

4 x TNG Power Snatches @ 155lb/105lb 

Optional Accessory 

Durability 

A1.  Reverse Hyper – 2 x 20 (Light) 

A2.  GHD – Sit-ups – 2 x 20 

A3.  Banded Pull-apart – 2 x ME 

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