Announcements:
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!
All Levels
A. Movement Prep
B. 6 Rounds
30 Seconds at each movement w/15 seconds to transition
Row For Meters
Goblet Squats
HR Push-ups
Sit-ups
Wallballs
1 Min Rest after each round
-Post results under comments
The Head Coach + AC/DC at 5:30 am! Enough said.
Juli switched things up a bit today. Loved it! Especially the warm up (lots of duck walks)
A.Snatches went light 65-65-65-65-85-85-105-105-105
B. Baseline WOD
500m Row
40 Air squats
30 Sit ups
20 Push ups
10 Pull ups
3 min rest. 2-3 times through
4:22 (PR)-5:34-5:26
Finished at 21:22 (Not quite the 20 minute cap but I wanted to finish the last 30 reps)
Good class Juli!
Nice!!! I haven’t done a baseline WOD since I started my boot camp last Jan!!!!!!! It would be fun to see how much I’ve improved…
Fun workout today….thanks for the switch Matt! Suzie and I finished 7 rounds each and she did another .5.
Nice job on the extensive warm-up Margo!
Thanks Cally! Great job tonight!
Margo,
Way to take my crap.!
Matt
Really felt like I got a good workout in today!
Partnered with Erica, 20 min AMRAP of:
150m row
15 wall balls (10#)
10 push-ups
plank hold (30-40 seconds) while the other partner rows
Got in 5 rounds (4 planks as Matt added this after we started) + 150 meters.
Enjoyed the switch up 4:30 class! Good cardio!
John & I did 7 plus I got the rowing and 3 squats in before the clock ran out.
My guy makes a great partner! 🙂
I even liked the ab work at the beginning 🙂
I had an awesome partner too tonight, but i counted 8 rounds.
Cycled through 4 cal air dyne, 15wb, 10 box dips…for 20 mins.
Matt switched it up:
Partner YGIG 20 min
200M row
15 air squats
10 PUs
With Jeremy
14 rounds plus change
Always love partner WOD. Hopefully will be thanking Jessi for some summer Abs. 🙂
Love my wall balls– nice push Matt.
Home WOD
6 Rd- 30/15
Burpees
Goblet Squats @35lbs
HR Push Ups
Sit ups
Dbl KB Snatches @ 25lbs
A. Vanity Abs
B. 5 rds;
150m ski erg
8 x STO @ 95#
12 x GHD
0. Good warmup Margo!
A. Tabata Partner Abs – I like that we’re doing these regularly
B. Partner WOD – 200m row, 15x air squats, 10x push-ups
6 rounds each + 80m. Kept a consistent pace throughout. Very fun, productive workout!