Thursday 03062014

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


All Levels 

A.  Back Squats – 5 x 1 w/3 Min Rest 

Note:  Loading should be heavy but not beyond 85% of 1RM.  

B.  Option 1 

At Recovery Pace 

15 Min AMRAP 

250M Row 

20 x OH Lunges @ 25lb/15lb Plate 

20 x Russian Swings 

3 x Wall Walks 

B.  Option 2

At Recovery Pace 

15 Min AMRAP 

5 x PC 

5 x PP 

5 x HSC 

5 x PJ 

@ 65lb/45lb 

400M EZ Row 

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4 Responses
  1. Megan

    A. 130# 5×1
    B. 45# 3+ 6
    Really tough WOD. I can tell I am very farigued, and not properly hydrating. Good programming.

  2. Marcy

    A. 85-90-95-95-100* (*most I’ve done since we moved to new building! Not a PR, but form was better 🙂
    I really like doing the 1 lift per rep where you can slowly increase.
    B. 3 rounds + rowing 190 m. 15#plate for lunges, blue bell
    I liked the WOD! Well, all except the wall walks

  3. David Muscarella

    A. 1×155 and 4×185
    B. Option 1 scaled with 10xgoblin scouts instead of 20xoh lunges, yellow kettle. 4 + 250m + 10 + 6
    The wall walks were getting harder fast than everything else.