Workout of the Day Two rounds for reps of the following: From 0:00 to 2:00 Max reps rope climb, 15′ From 2:01 to 4:00 Max reps body weight front squat From 4:01 to 6:00 Max reps single-arm overhead dumbbell walking…

Read more →

Workout of the Day Complete as many rounds as possible in 9 minutes of: 3 wall walks 6 wall ball shots 9 medicine ball situps A complete rep of the wall walk starts at the push-up position, assumes a completely…

Read more →

Workout of the Day (ProvFit & Non Nobis) Complete as many rounds as possible in 15 minutes of: Russian kettlebell swings (1.5 pood/1 pood), 15 reps Toes to bar, 15 reps Burpees, 15 reps Compare to 160524 Post your scores…

Read more →

Workout of the Day Workout of the Day “Team Murph” For time, each team distributes the work to complete the following tasks: Run 1 mile 100 pullups 200 pushups 300 squats Run 1 mile Only one partner may work at…

Read more →

Workout of the Day “Partner Coe” Based on hero WOD “Coe:” 10 rounds for time of: 10 Thrusters 10 Ring push-ups Rings should be set be just far enough off the floor to allow the hands to grip them without…

Read more →

Workout of the Day “No GHD Michael” Three rounds for time of: Run 800m 50 Weighted standing hip extensions 50 Sit-ups *Use the same weight scaling used on “Annie’s Got Your Hammies” Post your scores to the Whiteboard. Transfer your…

Read more →

Workout of the Day Split Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Compare to 160713 Non Nobis 161109 Clean & Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Compare to 160810 Post your…

Read more →

Workout of the Day Squat Clean Find your 3 rep max. Use a 3-3-3-3-3 rep scheme Compare to 160824 Transfer your data from here. Non Nobis 161108 In front of a clock set for 12 minutes, complete as much of…

Read more →

Workout of the Day (ProvFit & Non Nobis) 3 rounds for reps of: 1 minute box jumps, 24″/20″ 1 minute row (calories) 1 minute medicine ball squat cleans, 20#/14# 1 minute thrusters, 45#/35# 1 minute kettlebell swings, 1.5 pood/ 1…

Read more →

Workout of the Day “Go the Distance” With a partner, row and collect burpee “distance credit” for as much distance as possible in 15 minutes. While one partner rows, the other burpees. Partners may switch roles as deemed most suitable.…

Read more →