Workout of the Day Shoulder Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 160210 Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD For time: 50-lb. single-arm dumbbell overhead lunge, 50…

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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. Use the…

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Workout of the Day “Michael” 3 rounds for time of: Run 800 meters 50 Hip Extensions 50 Sit-ups Workout of the Day Alternative “Half Mike” 3 rounds for time of: Run 400 meters 25 Hip Extensions 25 Sit-ups Bad Wx…

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Workout of the Day Weekend Team WOD! Part I: Perform as many reps as possible in 4 minutes of: Team synchronized burpees The winning team then gets to assign its rep count to an opposing team of its choice for…

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Workout of the Day In front of a clock set for 7 minutes, perform 10 hang power cleans with an unloaded bar, then complete 10 walking lunge steps with the bar in the front rack position. Once the walking lunge…

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Workout of the Day 3 Rounds for time of: 200m Trail run 20 Box jumps, 24″/20″ 20 Pushups Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD 27-21-15 reps for time of: 95-lb. thrusters Pull-ups

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Workout of the Day Back Squat 5-5-5-5-5 reps Post your heaviest set to the Whiteboard. Note the loads for the entire session in the area designated for modifications. All participants may mark “Rx” for this WOD. Transfer your data from…

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Workout of the Day Complete as many rounds as possible in 15 minutes of: Russian kettlebell swings (24 kg/16 kg), 15 reps Toes to bar, 15 reps Burpees, 15 reps Post your scores to the Whiteboard. Transfer your data from…

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Workout of the Day (For Summer ProvFit Athletes) “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups Transfer your data from here. Mainsite WOD (For coaches and anyone curious) Complete as many…

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Workout of the Day 10 efforts, each for time of: 40-yard Dash Rest as needed between efforts The 40 Yard Dash will help to assess linear speed and explosion. The athlete will measure out and run 40 yards as fast…

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