Friday, October 31, 2014

This Saturday, November 1 at 7 PM we will be having a Halloween Party at the gym. Bring a side dish or dessert if you would and it is BYOBeverage. Costume REQUIRED ;)

Conditioning
Complete the Following for Time
(35 Minute Cap)
50 Sit-ups
45 Russian KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
40 Front Squats (115/75 lbs) (Rx+ 155/105 lbs)
35 Ring Dips
30 Power Cleans (115/75 lbs) (Rx+ 155/105 lbs)
25 Handstand Push-ups (scale with Hand-Release Push-ups)
20 Bar Facing Burpees
15 Shoulder to Overhead (115/75 lbs) (Rx+ 155/105 lbs)
100 Double Unders (scale with Power Jump Singles)
5 Rope Climbs (scale with Rope-ups x 3 or Ring Rows x 5)

Thursday, October 30, 2014

This Saturday, November 1 at 7 PM we will be having a Halloween Party at the gym. Bring a side dish or dessert if you would and it is BYOBeverage. Costume REQUIRED ;)

Skill
10 Minutes
Practice Pull-ups
then
1 Attempt at Max Consecutive Pull-ups

Conditioning
15 Minutes for Total Reps
5 Minutes Wall Touches
4 Minutes Wall Balls (20/14 lbs)
3 Minutes Alternating DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
2 Minutes Push-ups
1 Minute Jump Switch Lunges

Tuesday, October 28, 2014

This Saturday, November 1 at 7 PM we will be having a Halloween Party at the gym. Bring a side dish or dessert if you would and it is BYOBeverage. Costume REQUIRED ;)

Strength
Shoulder Press
3-3-3-3-3

Conditioning
Complete the Following for Time
10 Shoulder to Overhead (135/95 lbs) (Rx+ 165/110 lbs)
20 Double Unders
20 Ring Rows
40 Double Unders
10 Shoulder to Overhead
80 Double Unders
10 Shoulder to Overhead
40 Double Unders
20 Ring Rows
20 Double Unders
10 Shoulder to Overhead

*scale the Double Unders with Power Jump Single Unders

Monday, October 27, 2014

Congratulations to all of the HOA6 competitors who went out and gave it their all this weekend! We are all so very proud of each and every one of you. For most of you, it was your first competition ever and you all went out there and rocked it! We look forward to seeing you all continue to improve and compete in future events. Also, thank you to everyone who came out and cheered on all of our teams – we couldn’t have asked for a better cheering section! I think we may have had one of the biggest at the event. All of us competitors truly appreciate the love and support you all showed us as we went out there and pushed through the workouts on this long weekend of exercising for time :)

Strength
Back Squat
5-5-5-5-5

Conditioning
4 Rounds for Time
10 Back Rack Reverse Lunges (R=1, L=2) (115/75 lbs) (Rx+ 155/105 lbs)
15 Toes to Bar
20 Burpees

Friday, October 24, 2014

We will only be open through our Noon WOD today. We will be closed on Saturday, October 25, 2014. Come cheer on and support your CrossFit Provision family members as they take on some tough opponents this weekend at the Heart of America Affiliate Team Competition. The first heat of the weekend kicks off at 2:30 on Friday afternoon. For more information on the event, visit: http://heartofamericacompetition.com

Conditioning
“Anndy” (Annie + Cindy)
Complete the Following for Time
50-40-30-20-10
Double Unders
Sit-ups
After each round, perform 3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats