Workout of the Day (ProvFit & Non Nobis) Complete 4 rounds rowing at maximum effort for 45 seconds, and then maintaining an average baseline wattage for 3:15. Record highest wattage seen during any interval, and note the highest wattage seen…

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Workout of the Day 4 rounds with a partner for time: Run 400 meters 40 combined reps of pull-ups 20 combined reps of clean and jerk Rx= Chin-over-bar pull-ups; 115/75 SL4= 95/65 SL3= 75/55 SL2= 55/35 SL1= 35/25

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Workout of the Day “Having a Ball” In front of a clock set for 12 minutes, complete as many reps as possible using the following pattern: 1 medicine ball sit-up and throw, body height target 1 wall ball shot 2…

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Workout of the Day Front Squat 7-7-7-7-7 Rest as needed between sets

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Workout of the Day (ProvFit & Non Nobis) AMRAP 9 minutes: • 15 Toes-to-Bar • 10 Deadlifts (115/75) • 5 Snatches (115/75)  

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Workout of the Day (ProvFit & Non Nobis) Re-establish a baseline wattage by warming up with a 2km row (if needed). Row at such a pace that you could continue another 2km with the same average force if needed. Rest…

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Workout of the Day CrossFit Games Open Workout 11.1 Complete as many rounds and reps as possible in 10 minutes of: • 30 Double-unders • 15 Power snatches (M: 75lbs /W:55lbs)

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Workout of the Day Complete as many rounds and reps as possible in 10 minutes of: 5 handstand push-ups 10 steps walking lunge with medicine ball overhead 15 medicine ball sit-ups 10 steps walking lunge with medicine ball overhead Non…

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Workout of the Day (ProvFit & Non Nobis) Overhead Squat 7-7-7-7-7 Rest as needed between sets

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Workout of the Day (ProvFit & Non Nobis) On a clock set for 3:00 intervals, complete 5 rounds of: 20 reps single-arm ring rows, 5 reps each arm alternating As many reps as possible of thrusters until the 2:00 mark,…

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