Saturday, November 22, 2014

*At 10 AM, we’ll be having our bimonthly Little Hero WOD! Bring your kids and join in on the family friendly workout coached by our very own Jamie Esch!*

8 AM
Open Gym

9 AM
Partner WOD

Complete the Following for Time
10 Muscle-ups
20 Box Step-ups w/ DBs (20″) (35/25 lbs)
30 DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
40 Ring Dips
50′ Wheelbarrow Walk (Partner A Walks)
200 Double Unders
50′ Wheelbarrow Walk (Partner B Walks)
40 Ring Dips
30 DB Snatch
20 Box Step-ups w/ DBs
10 Muscle-ups

*While one partner works, with the exception of the Wheelbarrow Walk, the other partner must hold a barbell at the top of a deadlift (135/95 lbs)
*Scale Muscle-ups with Ring Rows x 3

10 AM
Hero WOD


21 Overhead Squats (95/65 lbs)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups


SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Friday, November 21, 2014

Complete the Following for Time
20 Wall Touches
10 DB Man-Makers (35/25 lbs) (Rx+ 55/35 lbs)
30 Box Jumps (24/20″) (Rx+ 30/24″)
30 KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
60 Sit-ups
30 KB Swings
30 Box Jumps
10 DB Man-Makers
20 Wall Touches

*Man-Maker = DB Push-up, Row R Arm, DB Push-up, Row L Arm, Squat Clean Thruster

*Skip to the next movement and come back to the Man-Makers if all of the DBs are taken

Tuesday, November 18, 2014

12 Minutes
KB Turkish Get-ups

*Complete 3 consecutive reps on each arm
*If you can complete 3 consecutive reps on each arm with the heaviest KB, try it with a barbell

4 Rounds for Time
8 KB Turkish Get-ups (55/35 lbs) (Rx+ 70/55 lbs)
10 Burpee Box-Overs (24/20″) (Rx+ 30/24″)
12 Toes to Bar

*If all of the KBs are taken, you may use DBs for the Turkish Get-ups
*Distribute the Turkish Get-ups evenly on both sides. You may perform multiple reps consecutively on one side, but do the same amount on the opposite side.
*Scale Toes to Bar with Knee-ups, Knees to Elbows, or Reverse Crunches
**If you are unable to cycle through the Toes to Bar consecutively, perform Knee-ups or Knees to Elbows – whichever one you are able to keep a rhythm with

Monday, November 17, 2014

12 Minutes
Establish a Max Load
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

5 Rounds for Time
5 Bear Complexes (135/95 lbs) (Rx+ 185/125 lbs)
3 Rope Climbs

*Scale Rope Climbs with Ring Rows x 5. If the class size allows it, you may scale the Rope Climbs with Rope-ups x 3.

Saturday, November 15, 2014


CrossFit Community,
CrossFit Provision is proud to announce our 2nd Annual Little Warrior WOD to be held this morning from 9am-12pm!!! Little Luke Swan is passing the Warrior torch on to our new Little Warrior, Ella Viles!
This event is open to everyone and we are taking donations to participate in the Warrior WOD at 9am and 10am with a silent auction running from 9am -12pm.
We will be raising funds and awareness for Provision Co-owners Jami and Shannon Kirby’s niece, Ella, who suffers from Rett Syndrome. Rett Syndrome is a debilitating genetic disorder which strikes 1 in 10,000 girls. Ella has and will endure many therapy sessions and medical visits for the rest of her life. 50% of Rett’s girls will never walk and 99% will never speak or communicate – all while having completely functional brains and minds. They are literally held prisoner in their own bodies. Shannon’s sister, Michelle, and fiancé, Nick, have been so strong and brave considering everything Rett’s has demanded on their daughter, Ella. Please join us in helping little Ella and her parents with their fight to bring the medical and therapy needs to her and to raise awareness for Rett Syndrome!!! Please watch the short video on Rett Syndrome to better understand what Ella and her parents go through on a daily basis and please visit or for more information.

Little Warrior Ella

Born: 2-8-2012
Diagnosed: 3-17-2014

Complete the Following for Time
2 Rounds
8 Bar Muscle-ups
20 Alternating DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
12 Hang Power Cleans (165/110 lbs) (Rx+ 205/135 lbs)
3 Rounds
17 Handstand Push-ups
20 Deadlifts (165/110 lbs) (Rx+ 205/135 lbs)
14 Toes to Bar

*Scale the Bar Muscle-ups with (CTB Pull-ups, Pull-ups or Ring Rows) x 3
*Scale the HSPUs with DB Strict Press or Hand-Release Push-ups
*Scale TTB with Knee-ups, Knees to Elbows or Reverse Crunches

Friday, November 14, 2014

Complete the Following for Time
(40 Minute Cap)
25 Front Squats (95/65 lbs) (Rx+ 135/95 lbs)
30 Russian KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
35 Wall Balls (20/14 lbs)
40 KB Sumo Deadlift High Pulls (55/35 lbs) (Rx+ 70/55 lbs)
45 Toes to Bar
40 KB Sumo Deadlift High Pulls
35 Wall Balls
30 Russian KB Swings
25 Front Squats

Thursday, November 13, 2014

Shoulder Press

Complete the Following for Time
5 Shoulder to Overhead (135/95 lbs) (Rx+ 165/110 lbs)
20 Box Jumps (24/20″) (Rx+ 30/24″)
40 Double Unders
10 Shoulder to Overhead
20 Box Jumps
40 Double Unders
15 Shoulder to Overhead
20 Box Jumps
40 Double Unders
20 Shoulder to Overhead
20 Box Jumps
40 Double Unders

*Scale Double Unders with Power Jump Singles