- 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 4-5 plus events guarantees that this is going to be fun and crazy Throwdown.
CFP moms
Fitness
A1. Back Squat – 4 x 6
A2. Pull-overs – 1 x 20
B. 5 Rounds AFAP
3 x Wall Climbs
15 x Squats
20 x Russian Swings
Rest 2 Mins after each round
Performance
A1. Back Squat – Work up to a heavy 4 rep squat
A2. Pull-overs – 1 x 20
B. 5 Rounds AFAP
10 x HSPU
20 x Squats
30 x Russian Swings @ 1.5 pood/1 pood
Rest 2 Mins after each round
Sport
A1. Back Squat – Work up to a heavy 10 rep squat
A2. Pull-overs – 1 x 20
B. 5 Rounds AFAP
10 x HSPU (25lb Plates/ab mat)
20 x Pistols
30 x American Swings @ 1.5 pood/1 pood
Rest 2 Mins after each round
Optional Accessory
Skill
A. L-Sit – 5 x ME
B. Rope Climbs – 3 x 5
-Post results under comments
Endurance WOD: 500m row, 3:00 rest, 6X250m w/1:30 rest: 1:45,:51,:51,:51,:52,:53,:54
A1. 185
A2. don3
B. 22:52 Rx
plane throwing with young mister Loftus
Performance
A1 – 225
A2 – done @45#
WOD – 16:58 Rx
Sport
A1. 285
A2. Done
B. 19:44 2 rounds of pistols. Had to switch because of knee pain.
A. BS of heavy 10 reps @ 225
B. Done
C. Performance @ 16:27
Oly Class
Felt great to be back @ CFP. Missed Oly. Snatch felt wonky need to work on the scoop. C and J wasn’t bad felt good.
5# PR on 5 rep back squat.
A.) Completed 365 x 4… got 405 x 3, but missed the 4th, got stuck about 1/2 way
B.) 17:13 rx
Oly- snatch 105 I think
C and j -125
Squat 155
Wod:
BS 10 @125 light due to oly
Pull over x20 35 lb bar
Amrap sport 3 + 10 really bad handstand push-ups at the start of the 4th round ….I don’t even think these should count and 5 pistols. Arms got worn out really fast….I need to work on handstand push-ups more….I like American swings, they are more fun than the other kind.
Oops I wrote amrap and I meant afap….any how…didn’t get to 5 rounds before the time cap.
A) @135
B) 18:03
Felt really good.. Even after getting tattoo 3 hours before class..
A1. 4 @ 295
A2. #45
B. 20:00
A) 255×4; 265×3
B) 16:20 something
A. PR 135# (former “recent” 1 rep max) (did bench back squats to warm up)
B. 18:19 performance with 1 pd KB, 25# in each hand DB press/push-press,
Kettle Bell class-was awesome as usual
Performance
A1: 4 X 185#
A2: 20 @ 45#
B: 16:09 @1.5 pood and wall walks.
Performance
A1 – 195#
A2 – done @45#
WOD – 17:30 wall climbs
KB class