Saturday, April 19, 2014

8 AM
Open Gym

9 AM
Partner WOD

30 Minute AMRAP
Run 300m (both partners)
10 Burpee Box-Overs (24/20″)
20 DB Thrusters (35/25 lbs)
100′ Bear Crawl (both partners)
20 Ring Dips
50′ Burpee Broad Jump (both partners)

*partition the reps however you’d like other than the Run, Bear Crawl, and Burpee Broad Jump

10 AM
Hero WOD

“J.J.”

Complete the Following for Time
1-2-3-4-5-6-7-8-9-10
Squat Cleans (185/115 lbs)
10-9-8-7-6-5-4-3-2-1
Parallette Handstand Push-ups

*1st set: 1 Squat Clean, 10 HSPU – 2nd set: 2 Squat Cleans, 9 HSPU – … – Final set: 10 Squat Cleans, 1 HSPU

jj

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

Friday, April 18, 2014

Conditioning
3 Rounds for Time
Run 500m
7 Muscle-ups
20 ABMAT Sit-ups
3 Rope Climbs
12 Handstand Push-ups
15 Ring Rows
2 KB Turkish Get-ups (55/35 lbs) (R/L=1)

*Scale the Muscle-ups with 7 Bar Muscle-ups or Pull-ups x 2
*Scale the Rope Climbs with Rope-ups x 3
*Scale the Handstand Push-ups with Hand-Release Push-ups

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On Saturday, May 31st @1pm, we will be having a BBQ event to celebrate Crossfit Provision’s 1 year anniversary! It will be held at the Box. Burgers & hot dogs will be provided, there will a sign up sheet for side dishes & desserts, please let us know how many will be attending. It is “BYOB” – bring your own beverage. There will be fun activities such as, a bounce house for the kids & dodge-ball tournament. Can’t wait to celebrate as one big fit fam!

Thursday, April 17, 2014

Strength
12 Minutes
Establish a Max Load for the Following Complex
Power Snatch + Hang Squat Snatch + Overhead Squat

Conditioning
18 Minutes
6 Rounds
10 Overhead Squats (95/65 lbs)
50 Double Unders

with remaining time,

AMRepsAP Power Snatch (95/65 lbs)

*Score = Total Power Snatch*

*Rx+ Power Snatch (115/75 lbs)*

*Scale the OHS with Front Squats
*Scale the Double Unders with Lateral Bar Hops

Tuesday, April 15, 2014

Fight Gone Bad
3 Rounds
Wall Balls (20/14 lbs) (10′ target for both men and women)
Sumo Deadlift High-pulls (75/55 lbs)
Box Jumps (20″ for both men and women)
Push Press (75/55 lbs)
Row for Calories

*17 Minute Continuous Clock*
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

*Partner up and have your partner count your reps. Once you complete all 3 Rounds, you will then complete a short warm-up before you and your partner trade roles.

*Score is total reps.

Monday, April 14, 2014

Strength
15 Minutes
Establish a Max Load for the Following Complex
Bear Complex (Power Clean + Front Squat + Push Press + Back Squat + Push Press (from the back rack))
*You may perform the Bear Complex as a Squat Clean Thruster + Thruster from the Back Rack Position

Conditioning
Complete the Following for Time
5 Bear Complexes (135/95 lbs)
1 Round of Cindy
4 Bear Complexes
2 Rounds of Cindy
3 Bear Complexes
3 Rounds of Cindy
2 Bear Complexes
4 Rounds of Cindy
1 Bear Complex
5 Rounds of Cindy

*1 Round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats

Saturday, April 12, 2014

8 AM
Open Gym

9 AM
Partner WOD

6 Rounds for Time
100m Buddy Carry
10 Ground to Overhead (135/95 lbs)
20 Toes through Rings
30 Wall Balls (20/14 lbs)

10 AM
Hero WOD

“Forrest”

3 Rounds for Time
20 L-pull-ups
30 Toes to Bar
40 Burpees
Run 800m

forrest

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.

He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Friday, April 11, 2014

Conditioning
Complete the Following for Time
Run 100m
10 Muscle-ups
Run 200m
20 Thrusters (95/65 lbs)
Run 300m
30 Burpees
Run 400m
40 Front Squats (95/65 lbs)
Run 500m
50 Pull-ups
Run 600m
60 Push Press (95/65 lbs)
Run 700m
70 Kettlebell Swings (55/35 lbs)

*Scale the Muscle-ups with 10 Bar Muscle-ups or  2 x (Ring Rows + Push-ups)