Workout of the Day
“Karen”
For time:
150 Wall-ball shots
then
Max reps consecutive double-unders

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Non Nobis 161101
4 efforts, each for time of:

1km Row

Rest no more than 4 minutes between efforts.

The rower will have its day, people!
Post your scores to the Whiteboard.

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Click here to see John successfully lift his 85kg (187.6#) clean and jerk at the breast cancer awareness event this past Saturday at BCYC.

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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 reps per member
Rounds 5-8 are performed 4 reps per member at a time of:
Thrusters, 16 reps per member (45#/35#)
Incline pushups, 16 reps per member (20″)
Box jumps, 16 reps per member (24″)
Rounds 9-12 are performed 16 reps per member at a time of:
Cleans (95#/65#/45#)
Bench press (115#/75#/45#)
Jumping pullups
Rounds 13-16 are performed as deemed suitable by the team, so long as the team completes 256 reps (for a 4-person team) or 192 reps (for a 3-person team) combined reps of each of the following movements:
Double-unders (3:1 ratio for single-unders:double-unders)
Deadlift (bodyweight)
Pullups
Exercise movements during this last phase of rounds may be performed concurrently with other movements

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Workout of the Day
1 Mile Run

Compare to 160909

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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 fourth rounds) 60 cumulative seconds forward plank hold
then as many reps as possible of single arm dumbbell snatches
(Second and fifth rounds) 60 cumulative seconds left side plank hold
then as many reps as possible of single arm dumbbell snatches
(Third and sixth rounds) 60 cumulative seconds right side plank hold
then as many reps as possible of single arm dumbbell snatches
Use only the left arm for the dumbbell snatches on odd numbered rounds, and only the right arm on even rounds. Score is the total number of snatches completed at the end of the 6 rounds

Or complete your 5-5-5-5-5 of hang power snatches from Wednesday and log your score on that day’s post.

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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

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Non Nobis 161027

Four efforts, each for time of:

1k Meter Row
Post your scores to the Whiteboard.

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