Workout of the Day “Karen” For time: 150 Wall-ball shots then Max reps consecutive double-unders transfer your data from here. Non Nobis 161101 4 efforts, each for time of: 1km Row Rest no more than 4 minutes between efforts. The…

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Workout of the Day 4 efforts, each for time of: 1km Row Rest no more than 4 minutes between efforts Post your fastest effort to the Whiteboard. Enter the other effort times in “notes” or “modifications” section. (The rowers will not be ignored!)…

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Workout of the Day Tyler’s Sweaty 16 16 rounds for time and with a team, wherein: Rounds 1-4 are performed 1 rep per member at a time of: Squats, 16 reps per member Pushups, 16 reps per member Situps, 16…

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Workout of the Day 1 Mile Run Compare to 160909 Transfer your data from here. Non Nobis 161028a “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring Dips —OR— Non Nobis 161028b 6 rounds, 2 minutes each of: (First and…

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Workout of the Day Deadlift Find your 5 rep max. Use a 5-5-5-5-5 rep scheme then Max Plank Hold Transfer your data from here. Non Nobis 161027 Four efforts, each for time of: 1k Meter Row Post your scores to…

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Workout of the Day (ProvFit & Non Nobis) Hang Power Snatch Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 160211. Post your scores to the Whiteboard. Transfer your data from here

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Workout of the Day Partner WOD! Based on “Scooter” Perform as many rounds as possible in 25 minutes of: 20 double-unders 10 pullups 10 pushups 1 run around the perimeter of the gym For this AMRAP, have one partner work…

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Workout of the Day “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring Dips then 2 minutes of max reps rope climb, 15′ ascent   Non Nobis 161024 “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups then 2 minutes…

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Workout of the Day Weekend Team WOD! Part I: Perform as many reps as possible in 4 minutes of: Team synchronized burpees The winning team then gets to assign its rep count to an opposing team of its choice for…

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Workout of the Day “Fran” 21-15-9 reps, for time: Thruster (95#/65#) Pull-ups then (or during) Basketball (pretty sure there’s no banquet set up this time!) Transfer your data from here. Non Nobis 161021 “Elizabeth” 21-15-9 reps, for time: Clean (135#/95#)…

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