**ATTENTION**

Don’t Forget Yoga Sundays at 11am for $5.00

OGAR STRONG

Registration has Opened for the Last event in the Southwest Competition Series in November, Sign up NOW!!!

http://www.swcomps.com/

Don’t Forget Yoga Sundays at 11am for $5.00

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

10/22/14

IMG_3823WOD:
For Max Weight
Hang Squat Snatch

Flexibility:
Test Squat
Hip Capsule MWOD x 5min Each Side
Pancake Split x 5min
Re-Test Squat

10/21/14

IMG_3769WOD:
For Reps
0-3min
Wall Ball x 20 (14/20)
Double Under x 10
Muscle Up x 3
3-6min
Wall Ball x 30
Double Under x 20
Muscle Up x 6
6-9min
Wall Ball x 40
Double Under x 30
Muscle Up x 9
9-12min
Wall Ball x 50
Double Under x 40
Muscle Up x 12
**Rest with the time remaining each round.

SKILL:
5 Rounds
Waiters Walk x 20m Each Arm
Ring Row x 10

LIFT:
Bench Press
70% x 3, 80% x 3, 90% x 3+

10/20/14

18e62b213199d8f4d06629cb05cace8aWOD:
For Reps
AMRAP in 10min
Stone to Shoulder x 4
Burpee Box Jump x 6
Toes to Bar x 8

SKILL:
8 Rounds
Plank x 20sec
Rest x 10se
Superman Hold x 20sec
Rest x 10sec

LIFT:
Back Squat
70% x 3, 80% x 3, 90% x 3+

10/19/14

pose-fall-pull-123-HighRez-600x343WOD:
For Total Time
8 Rounds
Run x 200m
Rest as needed.

10/18/14

305703_2220272029397_159657231_nThis weeks Team WOD is brought to you by Ramsey. Enjoy!

TEAM WOD
Double Karen
For Time
Partner Wall Ball x 300
**Every minute on the minute you must perform 5 burpees over your partner while they are in the plank position.

10/17/14

10702188_10202827874637811_2750327673138242194_nWOD:
For Reps
AMRAP in 15min
Power Snatch x 20
Burpee Pull Up x 5
Overhead Squat x 20
Burpee Pull Up x 5
Squat Snatch x 20
Max BurpeeĀ Pull Ups with time remaining.

SKILL:
5 Rounds
Hollow Hold x 20sec
Superman Hold x 20sec
Rest x 20sec

LIFT:
Bench Press
65% x 5, 75% x 5, 85% x5+

10/16/14

hollow-body-hspuWOD:
For Time
Run x 1000m
HSPU x 30
Row x 1000m

SKILL:
5 Rounds
Candlestick x 5
V-Up x 10

LIFT:
Deadlift
65% x 5, 75% x 5, 85% x 5+

10/15/14

imagesWOD:
For Time
5 Rounds
Pullup x 10
Ball Slam x 20
Double Under x 30

Flexibility:
Situp to Pike x 20
Super Couch x 2min Each Leg Side
Split x 3min Each Leg

10/14/14

IMG_1070WOD:
For Time
Row x 30 Calories
Burpee x 30
Thruster x 30
Toes to Bar x 30
Overhead Lunge x 30

SKILL:

Handstand Hold Facing the Wall
Accumulate 3min

LIFT:
Bench Press
65% x 5, 75% x 5, 85% x 5+

10/13/14

tumblr_m95w45JgML1qh6nf8o1_500WOD:
“Columbus”
For Time
5 Rounds
Box Jump x 14
Ring Dip x 9
Deadlift x 2

SKILL:
6 Rounds
Straight Arm Plank x 20sec
Active Hang x 20sec

LIFT:
Back Squat
65% x 5, 75% x 5, 85% x 5+