Month: August 2016

THURSDAY 160901

Workout of the Day Back Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme (If you were one who did this on 160826, then log your 3RM in the tab labeled for it in CF Whiteboard) Compare to…

WEDNESDAY 160831

Workout of the Day (ProvFit & Non Nobis) Hang Power Clean Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 160224 Post your scores to the Whiteboard. Transfer your data from here.

TUESDAY 160830

Workout of the Day Heavy sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Medium sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Light sumo deadlift high pulls, max reps for 1 minute…

MONDAY 160829

Workout of the Day Push Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Non Nobis 160829 “Lynne” 5 rounds for max reps of: Bodyweight bench press Pull-ups *There is NO time component to this WOD. Post your…

SATURDAY 160827

Workout of the Day Weekend Partner WOD! For time: 100 Thrusters, 75#/55# While one partner performs thrusters, the other must pass through a crucible of: 15 calorie row 10 burpees 5 box jumps Once the crucible is passed, the previously…

FRIDAY 160826

Workout of the Day Back Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Transfer your data from here. Non Nobis 160826 3 efforts, each for time of: 1km Row Rest as needed between efforts. Post your scores…

THURSDAY 160825

Workout of the Day Partner “Angie” With a partner, take turns completing all reps of and adapted “Angie” Angie is: For time: 100 pullups 100 pushups 100 situps 100 squats Only one partner may perform reps at a time. To…

WEDNESDAY 160824

Workout of the Day (All classes) Squat Clean Find your 3 rep max. Use a 3-3-3-3-3 rep scheme Post your scores to the Whiteboard. Transfer your data from here.

TUESDAY 160823

Workout of the Day 5 rounds for time of: Run 400 meters 3 wall walk ascents and descents, 5 step minimum 20 V-ups Workout of the Day, 3 Rounds 3 rounds for time of: Run 400 meters 3 wall walk…

MONDAY 160822

Workout of the Day (12:45) Snatch Balance Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Non Nobis 160822 “Dead Row” for Calories & Load Select a “heavy 3” (but not your 3RM!) for your sumo deadlift load and…