Workout of the Day
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Compare to 160721

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Non Nobis 160913
5 4-minute rounds for reps of:
1 minute overhead squats with PVC pipe
1 minute Russian kettlebell swings
1 minute burpees
1 minute rest
Use 20% of bodyweight to determine kettlebell weight

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Compare to 160126

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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 for max duration of:

Bottom of overhead squat hold @ 50%, 33%, then 25% of bodyweight respectively

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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 other team members are working. Should one of the members either drop the barbell below the top of the head or lose the plank position, members must rotate among the 3 stations and continue their team’s rep count until either the step requirement or the row calorie requirement is fulfilled.

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Workout of the Day
1 Mile Run

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Non Nobis 160909
“Fran”
21-15-9 reps, for time:
Thrusters (95#/65#)
Pull-ups

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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

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Non Nobis 160908
“Run-Row”
For time:
Row 800m
Run 800m
Row 600m
Run 600m
Row 400m
Run 400m
Row 200m
Run 200m

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Compare to 160705

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 a benchmark 7 rep max.

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