Workout of the Day Tabata This Barbell with Me, Partner! 4 minutes each of 20 seconds of work and 20 seconds of rest of the following movements: Front squats Bent-over rows Shoulder-to-overheads Sumo deadlift high pulls One partner works while…

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Workout of the Day (ProvFit & Non Nobis) “Double Hanger” from the 2015 CrossFit Games 3 rounds for time of: 100 double-unders (masters) or 70 double-unders (16-17 y.o. – 2015 CrossFit Games Rx) or 50 double-unders (14-15 y.o, – 2015…

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Workout of the Day (ProvFit & Non Nobis) Thruster Find your 2 rep max. Use a 5-4-3-2-2-2 rep scheme then “Time Priority Fran” For reps: 60 seconds of thrusters, 95#/65# (or 60-70% of 2 RM if scaling) 60 seconds of…

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Workout of the Day After School 10 efforts, each for time of: 40 yd. weighted sled sprints Rest as needed between efforts. L4=45#/30#, L3=35#/25#, L2=30#/20#, L1=25#/15# Transfer your data from here Workout of the Day 7th Period “Cindy” As many rounds…

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Workout of the Day (ProvFit & Non Nobis) Deadlift Find your 2 rep max. Use a 5-4-3-2-2-2 rep scheme then “Time Priority Diane” For reps: 60 seconds of deadlifts, 225 lb. (or 60-70% of 2 RM if scaling) 60 seconds…

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Workout of the Day “The Thruster 1000 or 30” For time and in a 3-member team, earn 1000 thruster rep credits, or earn as many thruster rep credits as possible in 30 minutes. For men/ women & teen boys/ teen…

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Workout of the Day (ProvFit & Non Nobis) 10 efforts, each for time of: 40 yd. weighted sled sprints Rest as needed between efforts. L4=45#/30#, L3=35#/25#, L2=30#/20#, L1=25#/15# Post your scores to the Whiteboard. Non Nobis: transfer your data from here.…

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Workout of the Day Shoulder Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Transfer your data from here. Non Nobis 160922 3 rounds for reps of: 1 minute situp & supine leg raises 1 minute sumo deadlift…

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Workout of the Day Hang Clean Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme then Take your final 3RM load and clean and jerk it once Compare to 160203 Non Nobis 160921 5 rounds for time of: 10…

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Workout of the Day The Burpee 300 For time and with a partner: 300 burpees Only one member may execute the burpees at a time, and while burpee reps are being completed, no other exercise may be conducted; in lieu…

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