Workout of the Day Clean & Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Touch-and-go reps only! Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD Make 3 attempts at each of the…
Author: ProvFit
TUESDAY 160809
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Workout of the Day 21-15-9 reps for time of: Kettlebell swings Box jumps Pullups Choose your own loads and box height, but all work must be completed within a 12 minute time cap. Post your scores to the Whiteboard. Trasfer…
MONDAY 160808
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Workout of the Day 3 rounds for max reps of: 1 minute rope climb, 15′ ascent/13′ ascent 1 minute row (calories) 1 minute dumbbell box step-ups, alternating legs (24″/20″; 35#/25#) 1 minute medicine ball squat cleans (20#/14#) Rest exactly 1…
FRIDAY 160805
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Workout of the Day Row 5km Post your scores to the Whiteboard.
THURSDAY 160804
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Workout of the Day “Grace” 30 reps for time: Clean and Jerk (Rx = Men @135/ Women @ 95 lbs.) Non-Rx scaling levels (Remember: This is a benchmark WOD; save the “Rx” for when you get up to full prescription…
WEDNESDAY 160803
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Workout of the Day Back Squat Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Post your scores to the Whiteboard. Transfer your data from here.
TUESDAY 160802
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Workout of the Day For time: Sumo-deadlift high pull, 40 reps Run 200 meters Thruster, 30 reps Run 200 meters Push press, 20 reps Run 200 meters Overhead squat, 10 reps Run 200 meters Let your overhead squat 5RM be…
MONDAY 160801
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Workout of the Day “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups then Max duration plank hold Post your scores to the Whiteboard. Transfer your data from here.
SATURDAY 160730
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Workout of the Day Weekend Partner WOD! Row 15 minutes for distance While one partner is on the rower, the other must pull a weighted sled from the spot where the rower is to a turn-around point 25 meters away…
FRIDAY 160729
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Workout of the Day “Grace” 30 reps for time: Clean and Jerk (Rx = Men @135/ Women @ 95 lbs.) Non-Rx scaling levels (Remember: This is a benchmark WOD; save the “Rx” for when you get up to full prescription…