PC&J

CrossFit Provoke – CrossFit View Public Whiteboard Power Clean & Jerk (5 PC&J T&G EMOM 8 mins) Metcon (Time) 100 Du’s then 12,9,6 Power clean (185/125) C2B


Wallball

CrossFit Provoke – CrossFit View Public Whiteboard Front Squat (5X2 (increase weight)) Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball […]


Air force WOD

CrossFit Provoke – CrossFit All normal classes today! Saturday 8am class only. This will be a hero WOD so please be on time! Arleen and Arturo going away party for Krystal Come join us as we bid farewell to one of our fierce provoke competitors! Krystal will be leaving us July 17 to start her […]


Rope

CrossFit Provoke – CrossFit 4th of July Schedule Friday -Normal class schedule 10am on Saturday is going to be at 8am. View Public Whiteboard Handstand Walk (odd) Rope Climb Metcon (Time) 50 HSPU Every drop 200m run


Janice is over the hill WOD

CrossFit Provoke – CrossFit View Public Whiteboard Metcon (Time) Janice is over the hill WOD! 50 Kb swings 50 Kb goblet squats 50 Box jumps 50 Hand release push ups 50 Cal Row 50 Kb push press 50 Hollow body rocks 50 double unders 50 Kb SDHP 50 Burpees 500m Row (Time) Max Effort 500m […]