Workout of the Day “Fran” 21-15-9 reps, for time: Thruster (95/65 lbs) Pull-ups then Max Plank Hold Post your scores to the Whiteboard.
Author: ProvFit
MONDAY 171120
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Workout of the Day Complete as many rounds as possible in 15 minutes of: 250-meter row 155/105-lb. push presses, 10 reps 20 GHD sit-ups Post your scores to the Whiteboard.
FRIDAY 171117
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Workout of the Day Futsal! Non Nobis 171117 Make up any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted. Post your scores to the Whiteboard.
THURSDAY 171116
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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…
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.