Wednesday 03262014


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 



1 Min Rest after each round 

-Post results under comments  

15 Responses
  1. Nicole Chovan

    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!

    1. Sara Jech

      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…

  2. Cally

    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!

  3. Jessi

    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.

  4. Marcy

    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 🙂

  5. Keith

    Matt switched it up:
    Partner YGIG 20 min
    200M row
    15 air squats
    10 PUs
    With Jeremy
    14 rounds plus change

  6. JennF

    Always love partner WOD. Hopefully will be thanking Jessi for some summer Abs. 🙂

    Love my wall balls– nice push Matt.

  7. Paul Bye

    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!