Workout of the Day (ProvFit & Non Nobis) “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood/1 pood) 12 pull-ups Compare to 160229 then Max duration plank hold Compare to 160801 Post your scores to the…

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Workout of the Day First to 500 In teams of 3, accrue 500 reps as quickly as possible of: Pushups Only one member may execute the pushups at a time, and while pushup reps are being completed, no other exercise…

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Workout of the Day Futsal Non Nobis 160916 Complete as many rounds and reps as possible in 15 minutes of: 15 ring rows 15 jumping ring dips 15 supine burpees, 10# medicine ball (the kids loved these!) Post your scores…

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Workout of the Day 3 rounds for time of: 30 sumo deadlift high-pulls @ 1/3 BW 20 supine burpees with a 10# medicine ball 15 thrusters @ 1/3 BW For the supine burpees, begin from the standing position holding the…

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Workout of the Day (ProvFit & Non Nobis) Bear Complex 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.

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Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Compare to 160721 Transfer your data from here. Non Nobis 160913 5 4-minute rounds for reps of: 1 minute overhead squats with PVC pipe 1 minute Russian kettlebell…

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Workout of the Day Power Snatch Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Non Nobis 160910 “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups then 1 effort each…

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Workout of the Day “Step & Row” For time: 200 Snatch-grip overhead lunge steps or 300 Calorie Row In a 3-person team, each member either rows for calories, performs the lunge steps, or holds a forward plank position, while all…

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Workout of the Day 1 Mile Run Transfer your data from here. Non Nobis 160909 “Fran” 21-15-9 reps, for time: Thrusters (95#/65#) Pull-ups Transfer your data from here. Post your scores to the Whiteboard.

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Workout of the Day Option 1 Deadlift Find your 3 rep max. Use a 3-3-3-3-3 rep scheme Workout of the Day Option 2 Deadlift Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Transfer your data from here. Non…

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