Month: August 2016

FRIDAY 160819

Workout of the Day Complete as many reps as possible in 10 minutes of: Hang power snatch Double-unders Switch between the two movements every minute on the minute. Level 4: 95#/ 65# Level 3: 75#/ 55# Level 2: 55#/ 35#;…

THURSDAY 160818

Workout of the Day 3 rounds for max reps reps of: 1 minute pullups 1 minute wallball shots 1 minute farmer’s carry walking lunge steps 1 minute handstand pushups 1 minute burpees There is no rest between stations. Rest exactly…

WEDNESDAY 160817

Workout of the Day (All Groups – Non Nobis 6:15, 7:30; ProvFit 12:45) Deadlift 7-7-7-7-7 reps Post your scores to the Whiteboard. Transfer your data from here.

TUESDAY 160816

Workout of the Day “Tiki” 10-9-8-7-6-5-4-3-2-1 reps for time of: Hand-release pushups Supermans Squats Situps Sprint 20 meters between couplets Post your scores to the Whiteboard. Transfer your data from here. Welcome back!

MONDAY 160815

Workout of the Day Complete as many reps as possible of: 4 minutes burpees 2 minutes rest 3 minutes supine leg raises 1 minute rest 2 minutes overhead squats w/ PVC 30 seconds rest 1 minute Russian kettlebell swings Then…

SATURDAY 160813

Workout of the Day Running, Sledding Partner Fran 42-30-18 reps for time of: Medicine ball thruster throws to a partner Pullups In between each round, partners take turns making a 200m lap with a weighted sled. While one partner pulls,…

FRIDAY 160812

Workout of the Day Max Reps Unbroken Double-Unders (9 minutes of attempts) then Perform as many reps as possible in 3 rounds of: 1 minute dumbbell snatches, left arm 1 minute dumbbell snatches, right arm 1 minute abmat situps Rest…

THURSDAY 160811

Workout of the Day Option 1 21-15-9 reps for time of: Kettlebell swings Box jumps Pullups Choose your own loads and box height, but all work must be completed within a 12 minute time cap. Workout of the Day Option…

WEDNESDAY 160810

Workout of the Day Clean & Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Touch-and-go reps only! Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD Make 3 attempts at each of the…

TUESDAY 160809

Workout of the Day 21-15-9 reps for time of: Kettlebell swings Box jumps Pullups Choose your own loads and box height, but all work must be completed within a 12 minute time cap. Post your scores to the Whiteboard. Trasfer…