Wednesday, May 27, 2015

Strength
Strict Press
4 x 4 @ 80%
*90 seconds of rest between sets

Conditioning
Complete the Following for Time
20-18-16-14-12-10-8-6-4-2
Shoulder to Overhead (95/65 lbs) (Rx+ 135/95 lbs)
Double Unders x 2

*Scale Double Unders with Power Jump Singles

3:30 Cardio Load
25 Minute AMRAP
20 Wall Balls (20/14 lbs)
20 Calorie Row
20 SDHP (55/35 lbs)
20 Burpees
20 Sit-ups

Monday, May 25, 2015

memorial-day-2014-thank-you

This Memorial Day at 10 am, CrossFit Provision will be participating in a Community “Murph” WOD at the Kickapoo HS football stadium. Join us and other local CrossFit affiliates and crossfitters as we challenge the living by honoring the fallen. This will be the only WOD that CFP will offer on Memorial Day. Thank you to Axom Performance, Honor Him Gear, Jason Sweet with Kickapoo HS and Supplement Superstores for supporting and facilitating this event. We look forward to working out with our friends at CrossFit Springfield, CrossFit Republic, CrossFit 417 and others during this special Memorial Day event.

All proceeds will be split evenly between the Michael Murphy Scholarship Foundation and local hero Officer Aaron Pearson.

We look forward to seeing you there!

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Thank you to all who serve our country and protect our freedom and liberty! Saying ‘Thank you’ is in no way enough, but we are truly grateful for everything you do! On this Memorial Day let’s take the time to reflect on those fallen veterans who paid the ultimate sacrifice to help make this country what it is today.

Saturday, May 23, 2015

8 AM
Open Gym

9 AM
Partner WOD
25 Minute Clock

10 Minutes
Both partners find a 1 Rep Max
Snatch (Power or Squat)

*score is total combined weight
*one partner works at a time

-then-

15 Minute AMRAP
10 Power Snatch (135/95 lbs)
15 Wall Balls (20/14 lbs)
20 Push-ups

*partition the reps however you’d like

10 AM
Hero WOD

“Holleyman”

30 Rounds for Time
5 Wall Balls (20/14 lbs)
3 Handstand Push-ups
1 Power Clean (225/155 lbs)

holleyman

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Friday, May 22, 2015

Conditioning
For Time
80 Walking Lunges (R=1, L=2)
60 Box Jumps (24/20″) (Rx+ 30/24″)
40 Front Squats (95/65 lbs) (Rx+ 135/95 lbs)
20 Ring Muscle-ups
1000m Run

*Scale Muscle-ups with 40 Ring Rows + 40 Push-ups

3:30 Cardio Load
For Time
50-40-30-20-10
KB Swings (55/35 lbs)
Sit-ups
Box Jumps (24/20″)
*Run 100m after each round

Thursday, May 21, 2015

Strength
Strict Press
4 x 5 @ 75%
*1:15 rest between sets

Conditioning
3 Rounds for Time
15 Strict HSPU
300m Run
20 KB Snatch (55/35 lbs)
300m Run

*Scale the HSPU with Double DB/KB Strict Press (As Heavy As Possible) or Hand-Release Push-ups
*You do not have to alternate hands on the KB Snatch as it will be performed from the hang position (watch the video on the website)

Wednesday, May 20, 2015

Strength
Deadlift
4 x 5 @ 75%
*1:15 rest between sets

Conditioning
Complete the Following for Time
21-15-9
Deadlifts (225/155 lbs) (Rx+ 275/185 lbs)
Burpees to Bar (touch the highest bar you can)

3:30 Cardio Load
20 Minute AMRAP
20 Wall Balls (20/14 lbs)
20 Calorie Row
20 Sumo Deadlift High-Pulls (55/35 lbs)
20 Burpees

Monday, May 18, 2015

Strength
7 Minute EMOM
1 Power Clean + 1 Squat Clean

*You may tap & go or perform each lift separately

Conditioning
5 Rounds for Time
5 Power Cleans (185/125 lbs) (Rx+ 225/155 lbs)
15 Ring Dips
300m Run

3:30 Cardio Load
4 Rounds for Time
300m Run
30 Overhead Lunges w/ Plate (25/15 lbs)
200m Run
20 Alternating DB Snatch (35/25 lbs)
100m Run
10 Ring Dips

Saturday, May 16, 2015

8 AM
Open Gym

9 AM
Partner WOD

Complete the Following for Time
30 Rope Climbs (Scale with Ring Rows x 5)
200 Push-ups
100 DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)

*You do not have to complete all of the reps for a movement before moving on to the next. Partition the reps however you’d like. One partner works at a time.

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.