Workout of the Day

“Tiki”

10-9-8-7-6-5-4-3-2-1 reps for time of:
Hand-release push-ups
Supermans
Squats
Situps

Sprint 20 yards between couplets

Record your results to SugarWOD (Make sure you select CrossFit ProvPrep as your affiliate gym!)

Transfer your data from here.

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Non Nobis 180824

Complete any workout from Monday through Thursday not already completed and post your results on SugarWOD

Workout of the Day (ProvFit)

CrossFit Games Open Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

Reps begin at the standing position as the athlete moves to assume a prone position on the floor with the chest in contact with the ground. After this position is acheived, the athlete pushes up and brings the feet forward to come to a standing position, and completes the rep with a jump that results in hand contact to a target 6 inches above max reach when standing.

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Non Nobis 180823

“Megan”

Workout of the Day

Shoulder Press

3-3-3-3-3-3-3

Perform 10-9-8-7-6-5-4 reps (respectively) of Romanian Deadlift following each successful set of shoulder press using the same load.

Workout of the Day

10 efforts, each for time of:

Row 250 meters

Rest as needed between efforts.

To enter your results in SugarWOD, use the same email address used when setting up your CFWhiteboard account. This will be crucial once data gets transferred from one platform to the other to identify the original data as belonging to you (note: this may be a long process, so don’t expect to see your CFWhiteboard history show up in your newly established SugarWOD profile for quite some time).  There is a button on the lower right portion of the screen where you can log workouts.  SugarWOD is more mobile-based than CFWhiteboard, so downloading their app to your most commonly used mobile device is encouraged.

 

Workout of the Day
3 rounds for time of:
Run 400 meters
21 pull-ups
225/150 lb. backsquat, 12 reps
L4: As prescribed above
L3: 185/125
L2: 135/85
L1: 95/65

Post your scores to the Whiteboard.
**PLEASE NOTE: ProvFit and Non Nobis classes will be transitioning workout tracking from CF Whiteboard to SugarWOD.  Please contact me about how to preserve/ transfer your data to this new system.**

 

Workout of the Day
3 rounds for time of:
Row 1000 meters
25 GHD sit-ups
25 Weighted hip extensions, 15/10 lb. plate

Post your results to the Whiteboard.