Workout of the Day (ProvFit & Non Nobis) 3 rounds for time: Row 500 meters 75#/55# hang power snatch, 21 reps Post your scores to the Whiteboard. Transfer your data from here.

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Workout of the Day Weekend Partner WOD! Complete as many reps/calories as possible in six 3-minute intervals of: Row Medicine ball trunk twists/ medicine ball situps While one partner rows, the other performs 90 seconds of medicine ball trunk twists…

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Workout of the Day Sprint 50 meters for time Back squat, 5 reps for load Sprint 100 meters (50 meters out-and-back) for time Back squat, 4 reps for load Sprint 200 meters (100 meters out-and-back) for time Back squat, 3…

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Workout of the Day (ProvFit & Non Nobis) 21-15-9 reps for time of: Overhead Squat Push Press L4: 95/65 L3: 75/50 L2: 55/35 L1: 35/25 Post your scores to the Whiteboard. Transfer your data from here.

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Workout of the Day “Mary” As many rounds as possible in 20 min: 5 Handstand push-ups 10 Pistols (1-legged squats) 15 Pull-ups Non Nobis 170111 Hang Power Clean Find your 1 rep max. Use a 3-2-2-2-1-1-1-1-1 rep scheme Post your…

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Workout of the Day Hang Power Clean Find your 2 rep max. Use a 3-3-3-2-2-2 rep scheme New athletes find 5 RM using 5-5-5-5-5 rep scheme Transfer your data from here. Non Nobis 170110 “Mary” As many rounds as possible…

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Workout of the Day (ProvFit & Non Nobis) “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Skill practice: Overhead squat Post your scores to the Whiteboard.

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Workout of the Day 5k Run Post your scores to the Whiteboard.

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Workout of the Day Partner WOD! 3 rounds for time and reps of: Run 400 meters Clean While one partner is running the 400 meter distance, the second partner collects as many reps of cleans as possible. Upon the first…

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Workout of the Day 2 rounds for “score” of: Tabata Squats (4 minutes) Muscle-up for 2 minutes Push-up for 2 minutes Rest 2 minutes Transition from the T. squats to the muscle-ups/ push-ups immediately. Start with either movement and switch…

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