- 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.
Fitness
A. 3 Rounds AFAP
10 x Deadlifts
10 x Box Jumps
Rest 5 Minutes
B. 1000M Row
Performance
A. 3 Rounds AFAP
10 x Power Cleans @ 115lb/85lb
15 x Box Jumps @ 24inch/20inch
Rest 5 Minutes
B. 1000M Row
Sport
A. 3 Rounds AFAP
10 x Power Cleans @ 155lb/105lb
15 x Box Jumps @ 30inch/24inch
Rest 5 Minutes
B. 1000M Row
Optional Accessory
Conditioning
A. 21 – 15 – 9
GHD-Sit-ups
Wallballs @ 25lb/16lb
-Post results under comments
PERFORMANCE
A. 5:54 Rx (don’t quote me on this time). Form may have been better in last round had I scaled or slowed down. Jeremy/Alex have me thinking “knees forward….scoop” and I think now I am all messed up.
B. 3:55– PR!! Wanted to break 4 mins. Tough on the quads after the box jumps!
Mobility/Habbe abs.
Also worked on movement for Throwdown.
Quick, dirty and effective workout. Liked it!
And I probably had the same face as the pic above for rowing today. TERRIBLE… Sherwin, couldn’t you fuzz me out??
A. 5:29 65# could have went higher and 12″ jumps
B. 4:15 slow for me last time was 4:02
OA wall ball/situps
Swim 2300 meters
Mobility/stretch
A.) 3:51 rx
B.) 3:46
Mobility & Habbe Abs.
A. 6:39. Felt a lot better about this than other AFAP workouts. Thanks Matt for the reminder on taking my time with the cleans.
B. 3:59 “Close one.” -Matthew Arnold
Habbe abs & mobility
Performance:
A. 4:12
B. 4:04
C. Optional Accessory
A) 7:19 @85 20 in box
I need to work on string power cleans together..
B) 4:38
A. 5:26 @ 65# 16″ box and I definitely moved to step-ups. Today was rough…just all-around tired and no energy.
B. 4:31 and I discovered that this was a 13 second PR from the beginning of the month so I’ll take it.
A. 5:34 Rx
B. 3:59. First 1k row under 4:00 🙂
Habbe Abs@14#
Performance:
A: 4:30Rx
B: 4:00
Habbe abs
A: 6:59 @ 45# and 20in step ups
B: 4:53
Habbe abs @ 10#
Fitness: 3:44 with 100#24″
Row: 4:41
Habbe abs- 10#
Performance:
A: 5:13
Row: 3:40
Habbe abs – 20#
Performance
A : 6:23 @ 135#
B : 3:26
Performance
A. 5:57 Rx (thanks Matt for pushing us all to do 115)
B. 3:57 PR
C. Habbe abs @20#
Performance
A. 5:14 @ 85 lbs…. 20 in box jumps
B. 3.53
Was physically drained after this row!!!