TUESDAY 190212

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Workout of the Day

CrossFit Games Open Workout 13.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MONDAY 190211

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Workout of the Day (ProvFit & Non Nobis)

Complete 4 rounds rowing at maximum effort for 45 seconds, and then maintaining an average baseline wattage for 3:15. Record highest wattage seen during any interval, and note the highest wattage seen during the lowest max effort interval. Other recorded data should include highest average wattage for any max effort interval, lowest average wattage, and overall average wattage.

FRIDAY 190208

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Workout of the Day

4 rounds with a partner for time:
Run 400 meters
40 combined reps of pull-ups
20 combined reps of clean and jerk

Rx= Chin-over-bar pull-ups; 115/75
SL4= 95/65
SL3= 75/55
SL2= 55/35
SL1= 35/25

THURSDAY 190207

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Workout of the Day

“Having a Ball”

In front of a clock set for 12 minutes, complete as many reps as possible using the following pattern:
1 medicine ball sit-up and throw, body height target
1 wall ball shot
2 medicine ball sit-up and throw, body height target
2 wall ball shots
3 medicine ball sit-up and throw, body height target
3 wall ball shots

continue to add a rep to the total work requirement for each movement on every successive round until time expires. Score is total rep count.

Non Nobis Track

Complete as many rounds as possible in 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 thrusters, 95/65 lb.