Month: January 2017

WEDNESDAY 170201

Workout of the Day With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.…

TUESDAY 170131

Workout of the Day 5 rounds for max reps of: 1 minute hang squat cleans 1 minute pushups L4: 115/75 L3: 95/65 L3: 75/55 L1: 55/35 Transfer your data from here. Non Nobis 170131 With a continuously running clock do…

MONDAY 170130

Workout of the Day For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Hip extensions 50 Medicine ball tosses,…

FRIDAY 170127

Workout of the Day “Tabata Something Else” Tabata Pull-ups Tabata Push-ups Tabata Sit-ups Tabata Squats *There is no rest between exercises. Transfer data from here. Post your scores to the Whiteboard.

THURSDAY 170126

Workout of the Day (ProvFit & Non Nobis) Deadlift Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 161221 ProvFit transfers data from here. Non Nobis transfers data from here. Post your scores to the Whiteboard.

WEDNESDAY 170125

Workout of the Day (ProvFit & Non Nobis) “Lynne” 5 rounds for max reps of: Bodyweight bench press Pull-ups *There is NO time component to this WOD. Transfer your data from here. Post your scores to the Whiteboard.

TUESDAY 170124

Workout of the Day 10 rounds for time and reps of: 50 meter weighted sled pulls 10# Medicine ball partner throw sit-ups In a team of four (can also be modified to a three-member team version), two partners pull a…

MONDAY 170123

Workout of the Day (ProvFit & Non Nobis) For time: 135/85 pound Thruster, 10 reps 40 Pull-ups 400 meter run 95/65 pound Thruster, 30 reps 30 Pull-ups 600 meter run 45/35 pound Thruster, 50 reps 20 Pull-ups 800 meter run…

SATURDAY 170121

Workout of the Day Weekend Team WOD! Row as many meters as possible and pull a weighted sled for as many 200m laps as possible in 25 minutes. In a 3-person team, one athlete will row while the other two…