CF ProvPrep @ CF Non Nobis 500m row 15 unbroken squat clean and jerks 750m row 12 unbroken squat clean and jerks 1000m row 9 unbroken squat clean and jerks Post times for each of the row efforts and loads…
Month: January 2016
FRIDAY 160115
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Workout of the Day Five rounds for time of: 500 Meter Row Rest as needed between efforts. Post your fastest time to the main part of the Whiteboard; post all other times in the area designated for scaling. Everyone will…
THURSDAY 160114
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Workout of the Day Perform as many reps as possible in 10 minutes of: hang clean and jerks burpees Switch between the two movements every minute on the minute. It does not matter which movement you begin with. Compare to…
WEDNESDAY 160113
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CF ProvPrep @ CF Non Nobis Bench Press Find your 10 rep max. Use a 10-10-10-10 rep scheme then For every weight chosen for the work sets of the bench press, front squat that same amount for 10 reps or…
TUESDAY 160112
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Workout of the Day “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Everyone will scale this one to some extent; All kettlebell swings will be Russian-style with a scaled weight. Post your scores…
MONDAY 160111
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CF ProvPrep @ CF Non Nobis Three 6-minute rounds of: Row 500m Find a 3 RM sumo deadlift Post times for each of the 500m rows and the sum of the heaviest successfully completed lifts per round. Post your scores…
FRIDAY 160108
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Workout of the Day Clean 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.
THURSDAY 160107
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Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups (Compare to 150908) then Perform as many reps as possible in 2 minutes of: Squats Post your scores to the Whiteboard. Transfer your data from here.
WEDNESDAY 160106
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Mon, Wed @ CF Non Nobis 21-18-15-12-9-6 reps for time of: Weighted hip extensions Snatch drops For the weighted hip extensions, hold a weight plate to your chest while you perform the movement. For the snatch drops, start with the…
TUESDAY 160105
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Workout of the Day Partner WOD! 4 rounds* for time of: 400m run 30 wall ball shots 30 strict hand-release pushups 30 medicine ball situps 30 cumulative seconds of flexed arm hanging *On each round, one partner runs while the…