Wednesday 03122014

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

Please like CFP’s FIT page.  More info coming soon!    



A.  15 minutes of movement prep

B.  18 Min AMRAP w/a Partner 

5/5 x Strict Pull-ups

10/10 x Air Squats

10/10 x Russian Swings

1/1 x Wall Walks

Performance – Sport

A.  15 minutes of movement prep

B.  18 Min AMRAP w/a Partner

3/3 x Muscle-ups or 5 – 8 x Pull-ups 

10/10 x Pistols 

5/5 x Box Jumps @ 30inch/24inch 

10/10 x CG Push-ups (Sport – 5/5 x Deficit Strict HSPU) 

-Post results under comments  

14 Responses
  1. kit

    A. Done
    B. 10rds + 8 with Tim (5 Strict HSPU instead of Wall Walks). Haven’t recovered since after the Saturday WOD. Glad I did fitness today.

  2. Josh Hoekstra

    A.) DOMINATED!!!
    B.) I love these “skill sessions” from time-to-time. Partnered with Michael. He did strict HSPU and I did deficit kipping HSPU. The only bad part about having a ninja for a partner is he had us doing 34” box jumps by the end of the 18 minutes. Over the last few weeks, I’ve come to accept Pistols as my newest enemy. We will do much battle in 2014, I’m thinking…

  3. Lindsey Grace

    A. Done
    B. Fitness, 6 rounds with Anna. Blue/red strict pull ups, yellow KB goblet squats, green KB swings, 10 CG PU. The extra two minutes of you go-I go burpees were a nice touch, Matt 🙂 no idea how many we did.

  4. Nicole Chovan

    The one day I decide to take a rest day….and its EVERY SINGLE ONE of my favorite movements. Okay maybe not box jumps…but I can manage 5 of them. Bummed about this one!

  5. Paul Bye

    A. Done (some fun warm-ups Matt)
    B. Partner WOD w/ Jason – 4 rounds + 26, w/ MU-progressions, “seated” pistols, 24/30″ box jumps.
    Started first round with 24″ box jumps, made myself try 30″ and was able to get them all after that. Pistols got significantly better every round. We need to do more MU progression practice – by the last round I felt pretty good about the movements at least, might have to try a real one soon.

  6. Marcy

    We weren’t able to come in today so John & I did a WOD at home 🙂
    Warmed up with walking lunges, John-jump rope; Marcy-jumping jacks; baby maker squats and regular squats
    A. I did 5 sets of 3 deadlifts @135#; John did 10 @135# for 5 sets
    B. We each did 5 rounds of 20 situps; 20 dumb bell rows (15 each side); 20 Russian swings
    Not the same as being there with all of you … but better than nothing! 🙂
    John’s shoulder continues to bother him alot … he’s considering surgery

  7. Susan Kian

    Cycled thru for 18 min

    Ring rows 6
    Pistols 10 -these were hurting my hip because I couldn’t get in the right position so eventually I stopped these and added 10 to step ups
    Dips between boxes 10
    Box step ups 24 inch and 20 inch at end 10-20.

    I really didn’t feel good today. Sore throat and weak..probably just allergies but not sure if it’s that or I am getting sick. Rest tomorrow for sure.

  8. Staci Vinz

    With Heather:
    3 x MU (strung 3 together for the first time).
    10 x pistols
    5 x BJ @ 24″
    3 x deficit Kipping HSPU

    5 rounds + 3 MU
    Thanks Nate for the MU tips and feedback. Helpful to see video. It definitely doesn’t look like it feels.

  9. Jessi A

    Fitness with Laura Ailts
    A. Done
    B. 1 wall walk shy of 10 rounds. I went light on the Russian swings (1 pd) since I wanted to focus on my wall walks. When I have to do 3 in a row, I tend to give up before I start. The fact that I just needed to get 1 was awesome. I think these were my best wall walks I’ve ever done. I couldn’t see them, but the first 5-6 felt really solid.

    Can I just say I LOVED this WOD?!?! I liked the moves, the fact that it was partnered and with very little downtime made it a favorite. Felt great once I got going. Thanks, Nic, for the squat stretch advice on Saturday, I’ve been doing that and I feel like I rocked those squats in the WOD today.

  10. Cally

    A. Done
    B. Felt like a recovery day and yet I did work up a bit of a sweat. Fun to partner with Sara…Not sure how many rounds we did, I think 5.
    seated pistols bothered my knee, tried the reverse grip on the strict pull-ups – worked well, 24″ box step ups -tried to NOT push off with bottom foot, CG push-ups were easier today.


  11. Jen B

    Partnered with Michelle, did 5 complete rounds. I did strict pu with blue/skinny red band, pistol sits onto 16 inch box, 20 in box jumps, push ups. I love Juli! 🙂

  12. David Muscarella

    A. Was funnish.
    B. Keith and I did 8 reps with green kettle. I used two green and a blue band for pullups.