Month: April 2017

MONDAY 170501

Workout of the Day (ProvFit & Non Nobis) “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95) Post your scores to the Whiteboard.  

SATURDAY 170429

Workout of the Day Running/Rowing Unpartitioned Partner/Team Murph For time: Run 1 mile/ Row 1 mile (one member rows while the other(s) run(s)) 100 pullups (or 67 for partner teams) 200 pushups (or 134 for partner teams) 300 squats (or…

FRIDAY 170428

Workout of the Day Clean & Jerk Find your 2 rep max. Use a 2-2-2-2-2-2-2 rep scheme Transfer your data from here. Non Nobis 170427 21-18-15-12-9-6-3 reps for time of: Romanian deadlift, 95/65 Burpees over the barbell Transfer your data…

THURSDAY 170427

Workout of the Day (ProvFit & Non Nobis) Each couplet for time: 45 thrusters, 95/65 lb. 45 pullups rest as needed 30 thrusters, 115/75 lb. 30 chest to bar pullups rest as needed 10 thrusters, 135/95 lb. 10 bar muscle…

WEDNESDAY 170426

Workout of the Day Clean Find your 2 rep max. Use a 5-5-3-3-3-2-2-2-2 rep scheme Non Nobis 170426 Clean Find your 1 rep max. Use a 3-3-2-2-2-1-1-1-1-1 rep scheme Transfer your data from here. Post your scores to the Whiteboard.

TUESDAY 170425

Workout of the Day The U.S. Army Physical Fitness Test As many reps as possible in two minutes of: Pushups (no resting in the down position – resting at the bottom terminates the effort) then As many reps as possible…

MONDAY 170424

Workout of the Day CrossFit Games Open Workout 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lb / 100lb) 12 Push-ups 15 Box jumps (24″ / 20″) Transfer your data from here. Post…

SATURDAY 170422

Workout of the Day “Step & Row” For time: 200 Snatch-grip overhead lunge steps @65/45 or 200 Calorie Row Each member either rows for calories or performs the lunge steps. Should one of the members drop the barbell below the…

FRIDAY 170421

Workout of the Day Deadlift Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Transfer your data from here. Non Nobis 170421 “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Post your scores to the Whiteboard.  

THURSDAY 170420

Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Transfer your data from here. Non Nobis 170420 Make up day Choose a workout from earlier in the week that you missed and complete it. Log your results…