Workout of the Day 3 rounds for time of: 30 sumo deadlift high-pulls @ 1/3 BW 20 supine burpees with a 10# medicine ball 15 thrusters @ 1/3 BW For the supine burpees, begin from the standing position holding the…
Author: ProvFit
WEDNESDAY 160914
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Workout of the Day (ProvFit & Non Nobis) Bear Complex Find your 3 rep max. Use a 3-3-3-3-3 rep scheme Post your scores to the Whiteboard. Transfer your data from here.
TUESDAY 160913
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Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Compare to 160721 Transfer your data from here. Non Nobis 160913 5 4-minute rounds for reps of: 1 minute overhead squats with PVC pipe 1 minute Russian kettlebell…
MONDAY 160912
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Workout of the Day Power Snatch Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Non Nobis 160910 “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups then 1 effort each…
SATURDAY 160910
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Workout of the Day “Step & Row” For time: 200 Snatch-grip overhead lunge steps or 300 Calorie Row In a 3-person team, each member either rows for calories, performs the lunge steps, or holds a forward plank position, while all…
FRIDAY 160909
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Workout of the Day 1 Mile Run Transfer your data from here. Non Nobis 160909 “Fran” 21-15-9 reps, for time: Thrusters (95#/65#) Pull-ups Transfer your data from here. Post your scores to the Whiteboard.
THURSDAY 160908
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Workout of the Day Option 1 Deadlift Find your 3 rep max. Use a 3-3-3-3-3 rep scheme Workout of the Day Option 2 Deadlift Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Transfer your data from here. Non…
WEDNESDAY 160907
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Workout of the Day (ProvFit & Non Nobis) Front Squat 7-7-7-7-7 reps You can log your score here, but also enter in CF Whiteboard as a custom benchmark workout. That is the only way to enter your load in as…
TUESDAY 160906
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Workout of the Day Option 1 30 Muscle-ups for Time Workout of the Day Option 2 For time: 30 Bar muscle-ups Workout of the Day Option 3 For time: 90 Pullups (ring or bar) 90 Dips Alternate between each movement…
MONDAY 160905
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Workout of the Day (ProvFit & Non Nobis @ 8:30 ONLY!) Partial & Lightweight “Linda” 10-9-8-7-6-5-4-3-2-1 reps for time of: Bench press, 75% bodyweight Deadlift, bodyweight Be prepared to go in heats. Post your scores to the Whiteboard. Transfer your…