Workout of the Day “Sled Tiki” 10-9-8-7-6-5-4-3-2-1 reps for time of: Pushups Supermans Situps Squats Pull a sled loaded to 1/2 bodyweight 20 yards between couplets. Use only forward pulls for one direction, and backwards pulls for the opposite direction.…
Month: January 2016
FRIDAY 160129
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Workout of the Day 2k Meter Row then Max Distance Broad Jump Post your scores to the Whiteboard. Transfer your data from here.
THURSDAY 160128
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Workout of the Day For time: 15 rounds of: 3 Deadlifts 2 Cleans 1 Squat Clean & Jerk Use 75% of your clean 5RM for all the movements. Retrieve that data from your profile on the “athletes” page, or click…
WEDNESDAY 160127
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Workout of the Day Back Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 150915 Post your scores to the Whiteboard. Transfer your data from here.
TUESDAY 160126
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Workout of the Day 5 4-minute rounds for reps of: 1 minute overhead squats with PVC pipe 1 minute Russian kettlebell swings 1 minute burpees 1 minute rest Use 20% of bodyweight to determine kettlebell weight Post total reps to…
MONDAY 160125
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CF ProvPrep @ CF Non Nobis Thruster Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Post your scores to the Whiteboard. Transfer your data from here.
FRIDAY 160122
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Workout of the Day Deadlift Find your 3 rep max. Use a 5-4-3-3-3 rep scheme Post your scores to the Whiteboard. Transfer your data from here.
THURSDAY 160121
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Workout of the Day Head-to-head competition WOD! Partners oppose each other for this workout. 5 rounds for reps, alternating movements at one-minute intervals, of: Push press Medicine ball situps During each round, one partner works while the other rests and…
WEDNESDAY 160120
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CF ProvPrep @ CF Non Nobis “Tabata This” Tabata Air Squats Rest 1 minute Tabata Row (for calories) Rest 1 minute Tabata Pull-ups (on rings) Rest 1 minute Tabata Sit-ups Rest 1 minute Tabata Push-ups * Tabata intervals are 20…
TUESDAY 160119
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Workout of the Day Complete as many rounds as possible in 15 minutes of: 2 full wall walk ascents and descents 15 steps overhead walking lunge 15 weighted standing hip extensions Use the same weight for the overhead walking lunges…