Workout of the Day Workout of the Day “Team Murph” For time, each team distributes the work to complete the following tasks: Run 1 mile 100 pullups 200 pushups 300 squats Run 1 mile Only one partner may work at…

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Workout of the Day “Partner Coe” Based on hero WOD “Coe:” 10 rounds for time of: 10 Thrusters 10 Ring push-ups Rings should be set be just far enough off the floor to allow the hands to grip them without…

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Workout of the Day “No GHD Michael” Three rounds for time of: Run 800m 50 Weighted standing hip extensions 50 Sit-ups *Use the same weight scaling used on “Annie’s Got Your Hammies” Post your scores to the Whiteboard. Transfer your…

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Workout of the Day Split Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Compare to 160713 Non Nobis 161109 Clean & Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Compare to 160810 Post your…

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Workout of the Day Squat Clean Find your 3 rep max. Use a 3-3-3-3-3 rep scheme Compare to 160824 Transfer your data from here. Non Nobis 161108 In front of a clock set for 12 minutes, complete as much of…

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Workout of the Day (ProvFit & Non Nobis) 3 rounds for reps of: 1 minute box jumps, 24″/20″ 1 minute row (calories) 1 minute medicine ball squat cleans, 20#/14# 1 minute thrusters, 45#/35# 1 minute kettlebell swings, 1.5 pood/ 1…

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Workout of the Day “Go the Distance” With a partner, row and collect burpee “distance credit” for as much distance as possible in 15 minutes. While one partner rows, the other burpees. Partners may switch roles as deemed most suitable.…

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Workout of the Day “Annie’s Got Your Hammies” For Time: 50-40-30-20-10 reps of: Double-unders Weighted Standing Hip Extensions L4=65/45; L3=55/40; L2=45/35; L1=25/15 Transfer your data from here. Non Nobis 161104 Complete as many rounds as possible in 10 minutes of:…

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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. then Max duration handstand hold (wall supported) Workout of the Day Option…

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Workout of the Day Snatch Find your 3 rep max. Use a 3-3-3-3-3 rep scheme then Weighted Pull-up Find your 1 rep max. Use as many attempts as desired Non Nobis 161102 Sleddin’ Ascendin’ Angie For time and with a…

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