Workout of the Day
Jorge Light
For time:
30 Sit-ups
Hang squat clean, 15 reps
24 Sit-ups
Hang squat clean, 12 reps
18 Sit-ups
Hang squat clean, 9 reps
12 Sit-ups
Hang squat clean, 6 reps
6 Sit-ups
Hang squat clean, 3 reps
L4: 115/75
L3: 85/55
L2: 65/45
L1: 45/35
Transfer your data from here.
Non Nobis 180327
“Helen”
3 Rounds for time:
400 Meter run
21 Kettlebell swings (1.5/1 pood)
12 Pull-ups
Compare to 171024
Post your scores to the Whiteboard.
Workout of the Day
CrossFit Games Open Workout 18.5 (AKA 11.6, AKA 12.5)
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100lb / 65lb)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lb / 65lb)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lb / 65lb)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lb / 65lb)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lb / 65lb)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lb / 65lb)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lb / 65lb)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Post results to 180324
OR
Non Nobis 180322
For time: Row 2km
Rest 3 minutes
then
For time: Row 1km
Rest 3 minutes
then
Complete 3 intervals, each for time, of:
250 Meter Row
Rest as needed between efforts
then
Complete 5 intervals, each for time, of:
100 Meter Row
Rest as needed between efforts
Post results to 180322
OR
180319
“Jorge”
For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
Post results to 180319
Workout of the Day
CrossFit Games Open Workout 18.5 (AKA 11.6, AKA 12.5)
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100lb / 65lb)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lb / 65lb)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lb / 65lb)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lb / 65lb)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lb / 65lb)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lb / 65lb)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lb / 65lb)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Compare to 180130
Post your scores to the Whiteboard.
Workout of the Day
Complete as many rounds + reps as possible in 15 minutes of:
5 Box jumps
10 Hand release pushups
15 Wall ball shots
L4: 30″/24″ box, 10# ball @ 12’/10′
L3: 24″/20″ box, 10# ball @ 10’/9′
L2: 20″/16″ box, 10# ball @ 9’/8′
L1: 16″/<16″ box, 10# ball @ max reach+
Transfer your data from here.
Non Nobis 180323
Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted.
Post your scores to the Whiteboard.
Workout of the Day
Split Jerk
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Rest as needed between sets
Compare to 160427
Transfer your data from here.
Non Nobis 180322
For time: Row 2km
Rest 3 minutes
then
For time: Row 1km
Rest 3 minutes
then
Complete 3 intervals, each for time, of:
250 Meter Row
Rest as needed between efforts
then
Complete 5 intervals, each for time, of:
100 Meter Row
Rest as needed between efforts
Compare to 180104
Post your scores (fastest for each of the interval sets) to the Whiteboard.
Workout of the Day
Hang Squat Clean
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme
Compare to 170315
Post your scores to the Whiteboard.