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 in sets of 3 reps.

Workout of the Day Option 4
For time:
120 Ring rows
120 Pushups
Alternate between the movements in sets of 4 reps

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Non Nobis 160906
Pullup & Double Squat Ladder

Every minute, on the minute perform twice as many squats as pullups required by the minute: On the first minute, perform one pullup and two squats; on the second minute, perform two pullups and four squats; on the third minute, perform three pullups and six squats. Continue this pattern of work until no longer able to meet the number of reps required by the minute you are on. Score is the last successfully completed minute plus any reps performed into the failed minute.

Post your results to the Whiteboard.

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 data from here.

Workout of the Day
Partner Farmer “Badger”

3 rounds for time:

30 Squat Cleans, 95#/65#
30 Pullups
400 Meter Farmer’s Carry*, 1 pood/ .75 pood

*while one partner carries the kettlebells around a 200m course, the other partner runs. Once the running partner catches up to (laps) the carrying partner, roles switch. The pattern continues until the kettlebells have made a full 2 laps from the start point (400m)

Post your scores to the Whiteboard.

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Workout of the Day
7 efforts, each for time to find fastest:

100 Meter Sprint

Compare to 151203

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Non Nobis 160902
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Compare to this 160721

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Post your scores to the Whiteboard.

Workout of the Day
Back Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

(If you were one who did this on 160826, then log your 3RM in the tab labeled for it in CF Whiteboard)

Compare to 160525

7th Period
Pullup & Double Squat Ladder

Every minute, on the minute perform twice as many squats as pullups required by the minute: On the first minute, perform one pullup and two squats; on the second minute, perform two pullups and four squats; on the third minute, perform three pullups and six squats. Continue this pattern of work until no longer able to meet the number of reps required by the minute you are on. Score is the last successfully completed minute plus any reps performed into the failed minute.

Both groups transfer your data from here.

Non Nobis 160901
For time:

40 Calorie row
10 Box jumps (24″/20″)
30 Calorie row
20 Box jumps (24″/20″)
20 Calorie row
30 Box jumps (24″/20″)
10 Calorie row
40 Box jumps (24″/20″)

Transfer your data from here.

Post your scores to the Whiteboard.

Workout of the Day (ProvFit & Non Nobis)
Hang Power Clean
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Compare to 160224

Post your scores to the Whiteboard.

Transfer your data from here.