Month: October 2016

TUESDAY 161101

Workout of the Day “Karen” For time: 150 Wall-ball shots then Max reps consecutive double-unders transfer your data from here. Non Nobis 161101 4 efforts, each for time of: 1km Row Rest no more than 4 minutes between efforts. The…

MONDAY 161031

Workout of the Day 4 efforts, each for time of: 1km Row Rest no more than 4 minutes between efforts Post your fastest effort to the Whiteboard. Enter the other effort times in “notes” or “modifications” section. (The rowers will not be ignored!)…

SATURDAY 161029

Workout of the Day Tyler’s Sweaty 16 16 rounds for time and with a team, wherein: Rounds 1-4 are performed 1 rep per member at a time of: Squats, 16 reps per member Pushups, 16 reps per member Situps, 16…

FRIDAY 161028

Workout of the Day 1 Mile Run Compare to 160909 Transfer your data from here. Non Nobis 161028a “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring Dips —OR— Non Nobis 161028b 6 rounds, 2 minutes each of: (First and…

THURSDAY 161027

Workout of the Day Deadlift Find your 5 rep max. Use a 5-5-5-5-5 rep scheme then Max Plank Hold Transfer your data from here. Non Nobis 161027 Four efforts, each for time of: 1k Meter Row Post your scores to…

WEDNESDAY 161026

Workout of the Day (ProvFit & Non Nobis) Hang Power Snatch Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 160211. Post your scores to the Whiteboard. Transfer your data from here

TUESDAY 161025

Workout of the Day Partner WOD! Based on “Scooter” Perform as many rounds as possible in 25 minutes of: 20 double-unders 10 pullups 10 pushups 1 run around the perimeter of the gym For this AMRAP, have one partner work…

MONDAY 161024

Workout of the Day “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring Dips then 2 minutes of max reps rope climb, 15′ ascent   Non Nobis 161024 “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups then 2 minutes…

SATURDAY 161022

Workout of the Day Weekend Team WOD! Part I: Perform as many reps as possible in 4 minutes of: Team synchronized burpees The winning team then gets to assign its rep count to an opposing team of its choice for…

FRIDAY 161021

Workout of the Day “Fran” 21-15-9 reps, for time: Thruster (95#/65#) Pull-ups then (or during) Basketball (pretty sure there’s no banquet set up this time!) Transfer your data from here. Non Nobis 161021 “Elizabeth” 21-15-9 reps, for time: Clean (135#/95#)…