**ATTENTION** 

OGAR STRONG
Our good friend Kevin Ogar, from CrossFit Unbroken in Denver, had a horrible accident this past weekend at the OC Throwdown.  Kevin and his family need our support, please donate HERE, anything helps.

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

04/17/14

209769295113143629_wJtj3CVz_c_thumbWOD
For Time
10 Rounds of:
Double Under x 10
Russian KB Swing x 8
Wall Ball x 6
Burpee x 4

SKILL
High Box Jump x 25

LIFT
Deadlift
4-2-2-1-1-1-1

04/16/14

6f0c57e5-6ca7-4907-a310-b00cc3218cecWOD
For Total Calories:
Death by Calorie Row

LIFT
Snatch from Above the Knee
4-2-2-1-1-1-1

FLEXIBILITY
Hold Hip Capsule MWOD x 2min Each Side
Hold Hamstring Floss MWOD x 2min Each Side
Hold Super Couch MWOD x 2min Each Side
Situp to Straddle x 20

04/15/14

Elizabeth

Elizabeth

WOD
“Elizabeth”
For Time
21-15-9 of:
Power Cleans
Ring Dips

SKILL
Single Leg Deadlift
5-5-5-5-5 Each Leg

LIFT
Push Press
4-2-2-1-1-1-1

04/14/14

fran2WOD
“Fran”
For Time
21-15-9 of:
Thruster
Pullup

SKILL
Pistol Progressions x 10min

LIFT
Split Jerk
4-2-2-1-1-1-1

04/12/14

nuttsLieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

He is survived by his parents, Richard and Ethel Jane Nuttall.

TEAM WOD
“NUTTS”
Handstand Pushup x 10
Deadlift x 15
Box Jump x 25
Pullup x 50
Wall Ball x 100
Double Under x 200
Run x 400m with a Plate

04/11/14

Alex and Hunter

Alex and Hunter

WOD
For Time:
Run x 1mile
In 3min establish a 1RM shoulder press.
**Each pound you press will take one second off of your mile time. Your score is your total time.

SKILL
Hip Extension
10-10-10-10

LIFT
Hang Power Snatch
5-3-2-2-1-1-1

04/10/14

Brett

Brett

WOD
For Time
21-15-9-9-15-21 of:
Wall Ball
Ball Slam

SKILL
L-Pullup x 20
Strict HSPU x 20

LIFT
Power Snatch
5-3-2-2-1-1-1

04/09/14

Forest

Forest

WOD
Run x 400m
Run x 200m with a KB
Run x 100m with 2 KBs
Run x 200m with a KB
Run x 400m

LIFT
Snatch Balance
5-3-2-2-1-1-1

FLEXIBILITY
Front Leg Swing x 50-each leg
Side Leg Swing x 50-each leg
Back Leg Swing x 50-each leg
Hold Side Split x 3min-each leg

04/08/14

deadlift_formWOD
“Christine”
For Time
3 Rounds of:
Row x 500m
Deadlift x 12
Box Jump x 21

SKILL
Shuttle Run

LIFT
Push Press
5-3-2-2-1-1-1

04/07/14

b171229e2ba41559c229a87d3383490eWOD
For Reps
AMRAP in 14min:
Overhead Squat x 10
Burpee Pullup x 5

SKILL
Reverse Tabata Lateral Jumps

LIFT
Clean from above the knee
5-3-2-2-1-1-1