Workout of the Day Partner WOD! – Sled pull ladder/ sit-up relay With a partner, complete 8 x 100m sled pull while the other partner performs Ab-mat sit-ups. The load on the sled must increase in prescribed increments for each…

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Workout of the Day (ProvFit & Non Nobis) 21-15-9 reps for time of: Deadlift*, 1.25 x bodyweight Burpees over the bar *for every break on the deadlifts, perform either 3 bar muscle-ups, or 9 pull-ups and 9 dips; A “break”…

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Workout of the Day Max Rep Double-Unders then “Grace” 30 reps for time: Clean and Jerk (135/95) For scaling on this workout, it is common to use a 15 rep max (check your Wendler chart data) for clean & jerk. …

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Workout of the Day (ProvFit & Non Nobis) 2k Meter Row (compare to 160620) then Max Rep Push-ups (compare to 160620 or 161004) then Complete as many reps as possible in 2 minutes of: Squats (compare to 160620) Post your…

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Workout of the Day Clean & Jerk Find your 2 rep max. Use a 2-2-2-2-2-2-2-2-2-2 rep scheme Non Nobis 161123 Deadlift Find your 2 rep max. Use a 5-5-3-3-3-2-2-2 rep scheme Post your scores to the Whiteboard. Both classes transfer…

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Workout of the Day From 0:00 to 2:00 Row 250 meters Deadlift, 2 reps From 2:01 to 4:00 Row 250 meters Deadlift, 4 reps From 4:01 to 6:00 Row 250 meters Deadlift, 6 reps Continue this pattern of work, adding…

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Workout of the Day From 0:00 to 2:00 Run 200 meters Back squat, 2 reps From 2:01 to 4:00 Run 200 meters Back squat, 4 reps From 4:01 to 6:00 Run 200 meters Back squat, 6 reps Continue this pattern…

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Workout of the Day Partner WOD! With a partner, from: 0:00-3:00, one partner completes a 200m run while the other completes a 250m row in the time remaining each partner completes either 2 reps of pullups or 2 reps of…

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Workout of the Day Deadlift Find your 2 rep max. Use a 5-5-3-3-3-2-2-2 rep scheme Transfer your data from here. Non Nobis 161118 From 0:00 to 2:00 Run 200 meters Back squat, 2 reps From 2:01 to 4:00 Run 200…

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Workout of the Day In front of a clock set for 15 minutes, complete as much as possible of the following: Muscle-up, 1 rep Squat snatch, 1 rep Muscle-up, 2 reps Squat snatch, 2 reps Muscle-up, 3 reps Squat snatch,…

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