Thursday, April 28, 2016

*YOGA – 7:30 PM*

(Percentage work: 4 x 4 @ 80% – Rest 1:30)

Conditioning
For Time
(35 Minute Cap)
4 Rounds
Run 300m
30 Wall Balls (20/14 lbs)
——-
4 Rounds
Row 250m
5 Rope Climbs
——-
4 Rounds
100′ Walking Lunges
20 Box-Overs (24/20″) (Rx+ 30/24″)

*Start on whichever couplet you’d like, but you may not move on to another couplet until all of the work is complete.

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

Tuesday, April 26, 2016

(Percentage work: 4 x 4 @ 80% – Rest 1:30)

Strength
Close-Grip Bench Press
4 x 6, climbing

Conditioning
For Time
(25 Minute Cap)
100 Ring Dips
300 Double Unders

***EMOM, beginning at 3,2,1 GO, perform 5 Burpees***

*Partition the reps however you’d like, i.e., 10 Rounds of 10 Ring Dips and 30 Double Unders.
*Scale the Double Unders with Power Jump Singles.

Saturday, April 23, 2016

8 AM
Open Gym

9 AM
Partner WOD

“2014 CrossFit Regional Individual Event 4” x 2

For Time
42-30-18-12-6
Strict HSPU
Front Squats (135/95 lbs) (Rx+ 195/125 lbs)
Bar-Facing Burpees

*Partition the reps however you’d like.
*Scale HSPU with Strict DB/KB Press or Hand-Release Push-ups.

10 AM
Hero WOD

“Maupin”

4 Rounds for Time
Run 800m
49 Push-ups
49 Sit-ups
49 Squats

HERO-MattMaupin

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Friday, April 22, 2016

(Percentage work: 4 x 5 @ 75% – Rest 1:15)

Strength
Single Leg Double KB RDL
4 x 6, each leg
-or-
Deadlift
(Percentage work)

Conditioning
For Time
Run 400m
21 Deadlifts (225/155 lbs) (Rx+ 275/185 lbs)
75 Double Unders
Run 400m
15 Deadlifts
75 Double Unders
Run 400m
9 Deadlifts
75 Double Unders

*Scale Double Unders with Power Jump Singles.

Thursday, April 21, 2016

*YOGA – 7:30 PM*

(Percentage work: 4 x 5 @ 75% – Rest 1:15)

Conditioning
30 Minute AMRAP
30 ABMAT Sit-ups
30′ Handstand Walk
30 Box Jumps (24/20″) (Rx+ 30/24″)
30 Pull-ups (Rx+ CTB Pull-ups)
30 Burpees

*Scale Handstand Walks with a 60′ Bear Crawl, 9 Wall Walks, or a 30 second Handstand Hold on the Wall/Push-up Plank.

Tuesday, April 19, 2016

Today will be the last day to order our new apparel!

Our new apparel is available here:

https://crossfitprovision.itemorder.com/sale

There are lots of both men’s and women’s items – check ’em out! Deadline to order is April 19th at 11:59pm so don’t wait!

(Percentage work: 4 x 5 @ 75% – Rest 1:15)

Strength
10 Minute EMOM
5 Back Squats @ 60-65% of 1 Rep Max
-or-
(Percentage work)

Conditioning
7 Rounds for Time
12 Stationary Back Rack Lunges (115/85 lbs) (Rx+ 165/115 lbs)
30 Double Unders

*You may take the bars from the racks.
*The lunges are (R=1,L=2) and you may step forward or back.
*Scale Double Unders with Power Jump Singles.