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

Read more →

Workout of the Day “Row & Tow Extreme” For time: 20 calorie or 300m row (whichever is reached first) 100m weighted sled pull 20 strict burpees 15 calorie or 225m row (whichever is reached first) 100m weighted sled pull (with…

Read more →

Workout of the Day Complete as many rounds and reps as possible in 15 minutes of: 15 squats 60′ walking lunge 3 wall walk ascents and descents (5 hand step minimum on both the ascent and descent of each) 60′…

Read more →

Workout of the Day (ProvFit & Non Nobis) “Gwen” Clean & Jerk 15-12- and 9 reps *Touch and go at floor only. Even a pause for re-grip off the floor is a foul. No dumping. Use the same load for each…

Read more →

Workout of the Day 3 efforts, each for time of: 800 Meter Run (compare to 151113) then Max Rep Kipping Pull-ups (compare to 151208) then Max Rep Push-ups (compare to 160620) Transfer your data from here. Non Nobis 161004 For…

Read more →

Workout of the Day (ProvFit & Non Nobis) 4 rounds for time: 400m run 15 overhead squats 15 pullups L4 = 95#/65#; L3 = 75#/55#, L2 = 65#/45#; L1 = 45#/30# (2×15# dumbbells) Post your scores to the Whiteboard. Transfer…

Read more →

Workout of the Day “Hangin’ with Randy” For time, and with a partner: 150 cumulative hang snatches, 75#/55# At each 30-rep interval of hang snatches, partner teams choose one of the four options below to complete before resuming hang snatches:…

Read more →

Workout of the Day Tabata This Barbell with Me, Partner! 4 minutes each of 20 seconds of work and 20 seconds of rest of the following movements: Front squats Bent-over rows Shoulder-to-overheads Sumo deadlift high pulls One partner works while…

Read more →

Workout of the Day (ProvFit & Non Nobis) “Double Hanger” from the 2015 CrossFit Games 3 rounds for time of: 100 double-unders (masters) or 70 double-unders (16-17 y.o. – 2015 CrossFit Games Rx) or 50 double-unders (14-15 y.o, – 2015…

Read more →

Workout of the Day (ProvFit & Non Nobis) Thruster Find your 2 rep max. Use a 5-4-3-2-2-2 rep scheme then “Time Priority Fran” For reps: 60 seconds of thrusters, 95#/65# (or 60-70% of 2 RM if scaling) 60 seconds of…

Read more →