Month: September 2016

MONDAY 160919

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…

SATURDAY 160917

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…

FRIDAY 160916

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…

THURSDAY 160915

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…

WEDNESDAY 160914

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.

TUESDAY 160913

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…

MONDAY 160912

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…

SATURDAY 160910

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…

FRIDAY 160909

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.

THURSDAY 160908

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…