Workout of the Day
Five rounds for reps of:
1 minute sumo-deadlift high pull
1 minute burpees over the barbell
L4: 95/65
L3: 75/55
L2: 65/45
L1: 45/35

Compare to 171130

Transfer your data from here.

---

Non Nobis 180213
CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch (75/45 lb)
30 Burpees
30 Snatch (135/75 lb)
20 Burpees
30 Snatch (165/100 lb)
10 Burpees
Max rep Snatch (210/120 lb)

All burpees must terminate in a jump from which the athlete can touch a target set to 6″ above standing max reach.

For scaling the snatch load, use masters mens’/womens’ 55+ Rx: (45/35, 75/55, 100/75, 120/90)

Post your scores to the Whiteboard.

Workout of the Day
CrossFit Games Open Workout 16.4 – Task Priority Modification
For time (no time cap):
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Use Rx and scaling options listed for the official 16.4 workout

Post your scores to the Whiteboard.

Workout of the Day
7 efforts, each for time, of:

Run 100 meters

Rest as needed between efforts

Log the fastest effort in CF Whiteboard, and list all others in the section designated for notes

Transfer your data from here.

---

Non Nobis 180209
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
Partner WOD!
18-15-12-9-6-3 reps for time of:
Floor press
Supine leg raises
Partner hand-off trunk twists with 10# medicine ball

L4: 95/65
L3: 75/55
L2: 65/45
L1: 55/35

Transfer your data from here.

---

Non Nobis 180208
CrossFit Games Open Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder-to-overhead (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box jumps (24″/20″)

Post your scores to the Whiteboard.

Workout of the Day
6 sets for load of:
Front squat, 3 reps
Back squat, 6 reps

Rest no more than 3 minutes between sets
then
Push Press
Find your 2 rep max.
Use a 2-2-2-2 rep scheme

Rest no more than 3 minutes between sets

Post your scores to the Whiteboard.

---

ProvFit 180206/Non Nobis 180206
CrossFit Games Open Workout 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25′ Overhead Walking Lunge 95/65
8 Bar Facing Burpees
25′ Overhead Walking Lunge 95/65
8 Chest to Bar Pullups

Every 5′ of OWL counts as a “rep.”

Post your scores to the Whiteboard.

Transfer your data from here.