Tuesday 02262013

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!

Super Friends - Super Powers!
Super Friends – Super Powers!


A1.  Back Squat – 3 x 10

A2.  Pull-overs – 1 x 20 

B.  12 Min AMRAP 

10 x Jumping Pull-ups

10 x Front Squats 

60 x Single-unders 


A1.  Back Squat – Work up to a heavy 3 rep set 

A2.  Pull-overs – 1 x 20 

B.  12 Min AMRAP 

10 x Pull-ups 

10 x Front Squats @ 95lb/65lb 

30 x Double-unders 


A1.  Back Squat – Work up to a heavy 3 rep set 

A2.  Pull-overs – 1 x 20 

B.  12 Min AMRAP 

5 x Muscle-ups 

5 x Squat Clean Thrusters @ 155lb/105lb 

30 x Double-unders 

Optional Accessory 


5 Sets NFT 

3 x Rope Climbs (least amount of pulls possible) 

ME x Ring L-Sit 

-Post results under comments  



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13 Responses
  1. Jim

    2X6:00 row 1423, 1458m

    A1. 185
    A2. 12 before shoulder started hurting
    B. 6+6 performance Rx (I thought it was 5+6 but Nathan Ramaker said it was 6 and since he is a smart IBMer I’ll trust his counting ability)

  2. Squat – 45×5, 135×5, 185×5, 215×3, 225×2 (last 2 sets = pretty lousy depth)
    Pullovers – 45lb x 20
    WOD: 10 green banded kipped pull-ups, 10 – 50 lb front squats, 60 singles jumprope: 3 rounds + 10reps
    Squat/wall mobility, samson stretch, shoulders, roll hams

  3. Jenn F

    A. Progressed to 165 (3 reps) , got 175×2.
    B. 5+4 65#, singles, and lying ring rows using box (because of tear).

  4. Susan Kian

    Sport 4+20. Muscle up progressions. Double unders were better but I only could do every other so it took longer. Clusters at 105#. Practiced muscle ups on rings after class….still can’t do them.