**ATTENTION**

PFCF is now offering Competition Programming for $25.00, if you are interested, please e-mail Chris at pthoppe@gmail.com

OGAR STRONG

Interested in trying CrossFit or know someone who is? Please call or e-mail to set up your first workout! The first 3 workouts are FREE! 719-635-5438 or progressivefitnesscos@yahoo.com

05/22/15

tumblr_n1fioje34T1qzksqgo1_250WOD:
For Time
5 Rounds of:
KB Snatch x 5 each arm
KB Waiters Lunge x 5 each arm
KB Thruster x 5 each arm

SKILL:

3 Rounds
Single Leg Box Jump x 10
Single Leg Bound x 10m
Single Leg Lateral Parallete Jump x 10
(each leg and each direction)

LIFT:
Power Snatch – 70% x 3 x 5
Snatch Push Press + Overhead Squat – 70% (of sn or ohs) x 5+1 x 5

05/21/15

4086564240676c3ee443f5e309f07078WOD:
For Reps
AMRAP in 12min:
Pullup x 3
Airdyne x 8/12cals
Toes to Bar x 3
Airdyne x 8/12cals
**Add 3 pullups and 3 ttb to each round.

SKILL:
Double KB Overhead Walk x 200m
**Each time you break, perform 10 Double KB Russian Swings

LIFT:

3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70% x 4 sets
Front Squat – 70% x 3 x 5

05/20/15

push-press-stages1WOD: For Max Weight Push Press

FLEXIBILITY: Lower: Hold Each Side Split x 2min Upper: 3 Rounds First Rib MWOD x 1min Each Side Hold the bottom of a Dip x 30sec

5:20

05/19/15

11059865_10206757104635426_1126599216546138011_nWOD:
For Time
6 Rounds of:
Row x 300m
Burpee Box Jump x 10
Abmat Situp x 20

SKILL:
6 Rounds of:
Hollow Hold x 10sec
Superman Hold x 10sec
Kipping Swing x 10
Band Pulldown x 10

LIFT:
Power Clean – 70% x 3 x 5
Power Jerk – 60% (of split jerk) x 3 x 5

05/18/15

Chris after regionals 2015

Chris after regionals 2015

WOD
For Time:
“Karen”
150 Wallball
Lift:
Snatch
60% x 3
65% x 3
70% x 2
75% x 2
4 sets
Skill:
Lateral controlled step-up 2X10 Each leg
Hip Thrusters on bench
Double leg x10
Single Leg x10 Each leg

05/17/15

11026151_902131439828715_5340374486489882536_o

WOD
For Time:
Row x 750 M
Double Under x 100
Row x 750 M

05/16/15

tommyvIn honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on February 13, 2008.

Team WOD:
“Tommy V”
21 Thrusters
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

5-16

05/15/15

10478227_824711914272532_1430862163617464006_n
WOD
For Time:
5 Rounds
Row 20/25 cals
Pull up x 16
HSPU x 9

Skill:
Alternating Tabata Sets of:
L-Sit and Floor Bridge
Lifts:
Clean and Jerk-
40%x5
50%x5
60%x5

Press-
40%x5
50%x5
60%x5

IMG_7812

05/14/15

485481_10151462332248946_1035488601_n

 For Max Calories:

AirDyne
30 Seconds On
30 Seconds Off
for 12 minutes

Skill:
5 Rounds:
Banded KB Swing x 10
Monster Walk x 10 each direction

Lift:
Snatch-
40% x 5
50% x 5
60% x 5

Front Squat
40% x 5
50% x 5
60% x 5

5-14

05/13/15

11209655_424864551028882_7484267483865396561_nWOD:
For Time:
Run x 800m
Overhead Squat x 25
Med Ball Situp x 50
Double Under x 75
SDHP x 25
Box Jump Over x 50

FLEXIBILITY:
Upper
PVC Pull through x 25
Bridge Up x 20
Skin the Cat x 15

Lower
Test pistol
Hold Super couch
Hamstring Floss
and Ankle Distraction x 3min Each side
Re-Test Pistol

IMG_4754