Saturday 03022013

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!

Sue Ness
Sue Ness


A.  45 Min AMRAP  (YES 45 Mins!)  

300M Row 

20 x Wallballs 

10 x Deadlifts 

20 x Push-ups 

10 x Burpees 

20 x Sit-ups 


A.  45 Min AMRAP (YES 45 Mins!) 

300M Row 

10 x Thrusters @ 95lb/65lb 

20 x Swings @ 1.5 pood/ 1 pood 

10 x Burpees 

20 x Push-ups 

10 x T2B  


A.  45 Min AMRAP (YES 45 Mins!) 

50 x Double-unders 

5 x Squat Clean Thrusters @ 135lb/95lb 

10/10 x Kettlebell Snatches @ 1.5 pood/ 1 pood 

5 x Deficit HSPU @ 6inches/2inches 

10 x Bar Facing Burpees 

5 x Squat Snatches @ 135lb/95lb 

10 x T2B 

Optional Accessory 


5 x 200M Row w/1 Min Rest 

-Post results under comments  





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9 Responses
  1. Steve Vinz

    5 rounds + 300m + 32 (85 lb thrusters).
    Felt good….fun workout. The thrusters were the hardest for me.

  2. Sara Jech

    6 Rds + 300 M Row
    65lb Thrusters
    44 lb KB Swings
    Thrusters were a killer for me… Feel great now tho 🙂

  3. Katina

    Snatch #85 just felt off today
    C&J #115 try #120 cleaned it twice almost had the jerk…felt good..if had more time I know I could have got it.

  4. Staci Vinz

    With a group of 3:
    30 cleans x 5 each @ 125
    Farmers carry @ 75# each side
    Sprint (80m row)
    30 CTB pull ups x 5 each
    Shuffle run
    Sprint (80m row)