Workout of the Day “DT” 5 rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps If scaling, use a load lighter than a push jerk 5RM. Transfer…
Month: November 2017
WEDNESDAY 171115
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Workout of the Day 6 sets for load of: Clean deadlift, 2reps (2 second pause at the knee) Romanian deadlift, 2 reps (5 second descent on each rep) Squat clean, 2 reps (2 second pause at the bottom of the…
TUESDAY 171114
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Workout of the Day 42-30-18 reps for time of: Wall-ball shots Medicine ball sit-ups L4: 20/14-lb. ball, 10’/9′ target L3: 20/14-lb. ball, 9’/8′ target L2: 14/10-lb. ball, 9’/8′ target L1: 10-lb. ball, <8′ target Non Nobis 171114 42-30-18 reps for…
MONDAY 171113
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Workout of the Day “Viola” Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95/65lb. 17 pull-ups 13 power cleans, 95/65 lb. Visit the Veterans Day post on CrossFit.com to read about Sgt.…
FRIDAY 171110
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Workout of the Day Chariot Sled Race: For time, with a partner, complete 5 laps around a 100m track pulling a weighted sled. At the end of each lap, perform the prescribed number of synchronized reps of the exercise movements…
THURSDAY 171109
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Workout of the Day Complete as many rounds as possible in 20 minutes of: Push press, 12 reps 10 Pull-ups L4: 65/45 L3: 55/35 L2: 45/30 L1: 35/25 Post your scores to the Whiteboard. Transfer your data from here.
WEDNESDAY 171108
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Workout of the Day (ProvFit & Non Nobis) Back Squat Find your 1 rep max. Use a 5-5-3-3-3-1-1-1-1-1 rep scheme Post your scores to the Whiteboard.
TUESDAY 171107
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Workout of the Day Four 4-minute rounds of: 400 meter run Max reps bodyweight deadlift Rest 1 minute between rounds Post your total deadlift reps to the Whiteboard. Transfer your data from here.
MONDAY 171106
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Workout of the Day “Filthy Forty” For time: 40 ring dips 40 GHD sit-ups 40 overhead squats, 65/45-lb. 40 chest-to-bar pull-ups 40 push press, 65/45-lb. 40 v-ups 40 front squats, 65/45-lb. 40 calorie row 40 push-ups 40 sit-ups 40 back…
FRIDAY 171103
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Workout of the Day Option 1 “Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *Complete all reps of each exercise before moving to the next. Workout of the Day Option 2 (For any new athletes) “Half Angie”…