PFCF

Progressive Fitness — Wed, 19 Jun 2013 04:23:35 +0000

Doug

WOD
For Time:
Row x 1200m
Double Under x 100
Lunge x 80
Burpee x 60
Toes to Bar x 40
Muscle Up x 20

SKILL
Mobility Work x 10min

LIFT
Clean Pulls
4-4-4-4

06/18/13

Progressive Fitness — Tue, 18 Jun 2013 04:40:20 +0000

Hunter

WOD
For Time:
Weighted Situp x 42
Back Squat x 21
Weighted Situp x 30
Back Squat x 15
Weighted Situp x 18
Back Squat x 9

SKILL
Airdyne for Max Calories in 3min

LIFT
Barbell Row
5-5-5-5

06/17/13

Progressive Fitness — Mon, 17 Jun 2013 04:49:49 +0000

Thank you for doing what you do, we love you Coach Mike!

WOD
“HELEN”
For Time
3 Rounds of:
Run x 400m
KB Swing x 21
Pullup x 12

SKILL
Static Ring Hold
Accumulate 1min

LIFT
Overhead Squat
3-3-3-3

06/16/13

Progressive Fitness — Sun, 16 Jun 2013 04:00:56 +0000

REST DAY

Make up any WODs, Skills or Lifts you missed this week.

**Normal Hours from 8-Noon.**

06/15/13

Progressive Fitness — Sat, 15 Jun 2013 05:10:39 +0000

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

AT HOME HERO WOD
“GRIFF”
For Time
2 Rounds of:
Run x 800m
Run x 400m Backwards

06/14/13

Progressive Fitness — Fri, 14 Jun 2013 04:53:14 +0000

WOD
For Time
21-15-9 of:
Strict Press
Strict Pullup

SKILL
Tabata Airdyne

LIFT
Deadlift
3-3-3+ @ 70%-80%-90%

06/13/13

Progressive Fitness — Thu, 13 Jun 2013 04:27:26 +0000

WOD
For Reps:
Continuous Clock Front Squat
**You must perform 10 jumps over the barbell each round.

SKILL
Ring Dip
25 in as few sets as possible.

LIFT
Stone to Shoulder
2-2-2-2-2 Each Side

06/12/13

Progressive Fitness — Wed, 12 Jun 2013 05:54:50 +0000

Matty taking the waiters walk to a whole new level!

WOD
For Total Meters
10 Rounds of:
Row x 1min
Rest as needed.

SKILL
4 Rounds of:
Hollow Hold x 20sec
Rest x 20sec
Superman Hold x 20sec
Rest x 20sec

LIFT
Front Squat
5-5-5+ @ 65%-75%-85%

06/11/13

Progressive Fitness — Tue, 11 Jun 2013 04:37:52 +0000

WOD
For Time:
Air Squat x 100
Sit Up x 80
Box Jump x 60
Pushup x 40
Burpee x 20

SKILL
Balance
Accumulate 3min in as few sets as possible.

LIFT
3 Rounds of:
Waiters Walk x 40m Each Arm

06/10/13

Progressive Fitness — Mon, 10 Jun 2013 04:27:27 +0000

WOD
For Time:
Snatch x 10
Toes to Bar x 10
Snatch x 8
Toes to Bar x 10
Snatch x 6
Toes to Bar x 10
Snatch x 4
Toes to Bar x 10
Snatch x 2

SKILL
3 Rounds of:
Run x 200m
Rest as needed.

LIFT
Press
5-5-5+ @ 65%-75%-85%