Wednesday, December 7, 2016

***Cardio Load – 3:30 PM***
***Yoga – Postponed until further notice***

Strength
Deficit Deadlift
6 x 2 – Climbing

*Put your feet on 25 lb plates for the deficit.
*If you cannot touch your toes, do not pull from a deficit.

Conditioning
12 Minute AMRAP
12 Deadlifts (185/125 lbs) (Rx+ 225/155 lbs)
6 Box-Overs (24/20″) (Rx+ 30/24″)
4 Bar Muscle-ups

*Scale Bar Muscle-ups with Pull-ups x 2.

Tuesday, December 6, 2016

***Basics – Our December Basics class began last night! It meets Mondays, Tuesdays, and Thursdays at 6:30 PM. We already have a nice group, but the more the merrier! So bring a friend and start on your CrossFit journey together! When you sign up for Basics, you will go through 12 sessions of a slower paced, easy to learn break down of all of the fundamentals of CrossFit. However, you also have unlimited access to all of the other classes during the month if you’d like to check out everything we have to offer! We look forward to seeing many new faces and can’t wait to get to know each of you!***

***Remember: The Midwest Meltdown registration is now live! Visit www.midwestmeltdown.storenvy.com. When you register, be sure to enter your TEAM NAME and SHIRT SIZES in the “Add a note for Midwest Meltdown…” section. We look forward to having you all join us on January 27th and 28th! Rx Podium finishers will win cash among other prizes! Last day to register will be January 8th! Don’t hesitate – grab a few friends and sign-up! It’s going to be even bigger and better than last year!***

Strength
Close-Grip Bench Press
6 x 3

Conditioning
For Time
Buy-In
50 Ring Dips (Rx+ Strict)

-then-

3 Rounds
30 Alternating DB Snatch (55/35 lbs) (Rx+ 70/55 lbs) (R/L=2)
50′ Handstand Walk (Rx+ 100′)

-then-

Cash-Out
50 Ring Dips (Rx+ Strict)

*Scale the Handstand Walks with 5 Wall Walks each round or a 30 second Handstand Hold against the wall/Push-up Plank.

Monday, December 5, 2016

***Cardio Load – 3:30 PM***
***Basics – Our first December Basics class will begin tonight at 6:30 PM! Bring a friend and start your CrossFit journey together! When you sign up for Basics, you will go through 12 sessions of a slower paced, easy to learn break down of all of the fundamentals of CrossFit. However, you also have unlimited access to all of the other classes during the month if you’d like to check out everything we have to offer! We look forward to seeing many new faces and can’t wait to get to know each of you!
***Yoga – Postponed until further notice***

***Remember: The Midwest Meltdown registration is now live! Visit www.midwestmeltdown.storenvy.com. When you register, be sure to enter your TEAM NAME and SHIRT SIZES in the “Add a note for Midwest Meltdown…” section. We look forward to having you all join us on January 27th and 28th! It’s going to be even bigger and better than last year!***

Strength
Paused Front Squat
6 x 2 – Climbing

*Hold for a 5-count at the bottom of each squat.

Conditioning
For Time
21-15-9-6-3
Front Squats (135/95 lbs) (Rx+ 185/125 lbs)
4-4-4-4-4
Rope Climbs

*Scale Rope Climbs with Rope-ups x 3 or Ring Rows x 5.

Saturday, December 3, 2016

***Remember: The Midwest Meltdown registration is now live! Visit www.midwestmeltdown.storenvy.com. When you register, be sure to enter your TEAM NAME and SHIRT SIZES in the “Add a note for Midwest Meltdown…” section. We look forward to having you all join us on January 27th and 28th! It’s going to be even bigger and better than last year!***

8 AM
Open Gym

9 AM
Partner WOD

Station 1
-7 Minutes-
14 Cal Row
AMRAP Box Jumps (24/20″) (Rx+ 30/24″)

Station 2
-7 Minutes-
14 Wall Balls (20/14 lbs) (Rx+ 11/10′)
AMRAP Double Unders

Station 3
-7 Minutes-
14 DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
AMRAP Toes to Bar

*At each station, while Partner A is performing the first movement, Partner B will be accumulating reps on the corresponding AMRAP. Once Partner A completes the work, the partners will trade places. Your score is your total reps performed during the AMRAPs.
*You may start at any station, but rotate through the stations in the order they are written.
*Scale Double Unders with Power Jump Singles.

10 AM
Hero WOD

“Randy”
75 Power Snatch (75/55 lbs)

randy

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Friday, December 2, 2016

***Cardio Load – 3:30 PM***

***Friday Night Lights – 6:30 PM. All are welcome to attend and cheer on your fellow Provision family members!***

***Remember: The Midwest Meltdown registration is now live! Visit www.midwestmeltdown.storenvy.com. When you register, be sure to enter your TEAM NAME and SHIRT SIZES in the “Add a note for Midwest Meltdown…” section. We look forward to having you all join us on January 27th and 28th! It’s going to be even bigger and better than last year!***

Strength
Deadlift
4 x 1 @ 95% – Rest 3:00

-or-

10 Sets of:
1 Low Hang Power Clean (Below Knee)
1 High Hang Power Clean (Above Knee)

*Add weight each set.

Conditioning
8 Rounds for Time
8 Hang Power Cleans (135/95 lbs) (Rx+ 185/125 lbs)
16 Push-ups (Rx+ Deficit 45/35 lbs each hand)

*The chest must still touch the floor on the Deficit Push-ups.

Thursday, December 1, 2016

***Basics – 6:30 PM***

Skill Work
5-10 Minutes

Conditioning
28 Minute EMOM
1: 2 Rope Climbs (Rx+ 3)
2: 20 KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
3: 15 Burpees (Rx+ 18)
4: Rest

*Scale Rope Climbs with Rope-ups x 3 or Ring Rows x 5.
*If the clock catches you, perform an AMRAP with the remaining time, always resting 1:00 after the Burpees.

Tuesday, November 29, 2016

***Basics – 6:30 PM***

***Registration for The Midwest Meltdown 2017 opens this Thursday, December 1st! Be sure to get your team together for one of the biggest comps in southwest Missouri! We hope to have an even greater turn-out than last year!***

Strength
Back Squat
4 x 1 @ 95% – Rest 3:00

-or-

3 x 5 – Climbing
3 x 3 – Climbing
3 x 1 – Climbing

Conditioning
3 Rounds for Time
10 Back Squats (185/125 lbs) (Rx+ 225/155 lbs)
20 Box-Overs (24/20″) (Rx+ 30/24″)
10 Back Squats
100 Double Unders

*You may take the bars from the racks.
**Scale Double Unders with Power Jump Singles.

Monday, November 28, 2016

***Cardio Load – 3:30 PM***
***Basics – 6:30 PM***
***Yoga – Postponed until further notice***

***Registration for The Midwest Meltdown 2017 opens this Thursday, December 1st! Be sure to get your team together for one of the biggest comps in southwest Missouri!***

Strength
-10 Minutes-
Every :40 seconds, perform:

1 Power Snatch
1 High Hang Squat Snatch

(:00, :40, 1:20, 2:00, 2:40, 3:20, 4:00, 4:40, 5:20, 6:00, 6:40, 7:20, 8:00, 8:40, 9:20)

Conditioning
“Isabel”
For Time
30 Power Snatches (135/95 lbs) (Rx+ Squat Snatches)

Saturday, November 26, 2016

8 AM
Open Gym

9 AM
Partner WOD

Complete the Following for Time
75 Back Squats (135/95 lbs)
75 Pull-ups
75 Shoulder to Overhead (135/95 lbs)
75 Front Squats (95/65 lbs)
75 Pull-ups
75 Shoulder to Overhead (95/65 lbs)
75 Overhead Squats (65/45 lbs)
75 Pull-ups
75 Shoulder to Overhead (65/45 lbs)

10 AM
Hero WOD

8 Rounds for Time
8 Thrusters (75/55 lbs)
8 CTB Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (75/55 lbs)
8 Knees to Elbows
8 Sumo Deadlift High-Pulls (75/55 lbs)
8 Handstand Push-Ups
8 Toes to Bar

-then-

800m Run

Legion 8 is a personal Hero WOD commemorating the lives of the 8 men (Terry, Blake, Emerson, Ryan, Coon, Doc, Caleb, Jimmy) who fell in the line of duty. Legion 8 exists to honor the soldiers of Company B,1st Battalion, 8th Cavalry Regiment, 2nd Brigage Combat Team, 1st Cavalry Division (Bravo Company, 1-8) who fell during Operation Iraqi Freedom 06-08 in 2007.