**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

10/25/14

965424_10100551058386466_1317758740_oThis weeks Team WOD is brought to you by Bryan. Enjoy!
For Time
3 Rounds
Run x 600m
Goblet Squat x 50
Reverse Burpee x 40
**Each team must use a slam ball for each exercise. Both partners run at the same time, but only one person can be working at a time on the other exercises.

10/24/14

IMG_1079WOD:
“Golden’s Final Hoorah”
For Time
5 Rounds Deadlift x 12
Hang Power Clean x 9
Shoulder to Overhead x 6
Run x 200m

SKILL:

Strict Pullup x 5
Step Up to Balance x 10

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

10/23/14

IMG_3824WOD:
For Time
21-15-9
Pulllup
Front Rack Lunge

SKILL:

5 Rounds
V-Up x 10
Burpee x 10

LIFT:

Deadlift
70% x 3, 80% x 3, 90% x 3+

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+