Workout of the Day
For time, complete all nine rounds OR AMRAP in 30 minutes of:
Pull-up/Push-up/Squat
25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
10/15/20
15/15/15
20/1510
25/15/5
Compare to 170221
Transfer your data from here.
Non Nobis 180220
21-18-15-12-9 reps for time of:
Row (calories)
Kettlebell swings, 1.5/1 pood
Sit-ups
Post your scores to the Whiteboard.
Workout of the Day (ProvFit & Non Nobis)
For time:
Row 5km
Compare to 171010
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Workout of the Day
“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Lunges
50 Knees to Elbows
50 Push Presses, 45 pounds
50 Hip Extensions
50 Wallball Shots, 20 pounds
50 Burpees
50 Double-Unders
Post your results to the Whiteboard.
Workout of the Day
Deadlift
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Compare to 180112
Transfer your data from here.
Non Nobis 180216
Make up any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.
Post your scores to the Whiteboard.
Workout of the Day
For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
Run 800 meters
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
L4: 45/30
L3: 35/25
L2: 25/15; Jumping knees-to-elbows
L1: 15/10; Hanging knee raises; 400m run
Transfer your data from here.
Non Nobis 180215
CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135/95 lbs)
3 Toes-to-bar
6 Clean and jerk (135/95 lbs)
6 Toes-to-bar
9 Clean and jerk (135/95 lbs)
9 Toes-to-bar
12 Clean and jerk (135/95 lbs)
12 Toes-to-bar
15 Clean and jerk (135/95 lbs)
15 Toes-to-bar
18 Clean and jerk (135/95 lbs)
18 Toes-to-bar…
*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
then
Rest as needed before–
Cashout:
Max rep deadlift your clean & jerk load from the workout for 1 minute
then, without rest, perform sit-ups for max reps for 1 minute
Post your scores to the Whiteboard.
Workout of the Day
Using a snatch grip, complete 5 sets for load of the following complex:
Behind-the-neck shoulder press, 1 rep
Behind-the-neck push press, 2 reps
Behind-the-neck push jerk, 3 reps
Snatch balance, 2 reps (3 second pause at the bottom of each rep)
Rest no more than 3 minutes between sets
then
Rest as needed before–
Cashout:
Max reps of overhead squat using 75% of max load of previous sets
Post your scores to the Whiteboard.