Workout of the Day
CrossFit Games Open Workout 16.4 (NOTE: 12:30 will be under open gym rules due to Providence faculty training)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54):

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

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Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54):
Substitute hand-release push-ups for handstand push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

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Masters Rx(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+):
Substitute push presses for the handstand push-ups

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

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Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+):

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

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Teens Rx (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17):

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

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Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17):
Substitute hand-release push-ups for the handstand push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Post your scores to the Whiteboard.

Workout of the Day
7 efforts, each for time of:
50 meter sprint

Rest as needed between efforts.

Transfer your data from here.

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Non Nobis 180202
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
5 rounds for max reps of:
1 minute push press

Complete 2 minutes of a forward plank hold immediately following each round of push press. Every second of the plank, if held, counts as a rep toward the final score. If the plank is broken during the 2 minutes, burpees must be performed from the time of the break until the expiration of the 2-minute plank interval, but those reps may be added to the seconds held for that round.
Rest exactly 1 minute between rounds.

L4: 95/65
L3: 75/55
L2: 55/35
L1: 35/25

Compare to 171024

Transfer your data from here.

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Non Nobis 180201
CrossFit Games Open Workout 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lb / 100lb)
10 Toes to bar (yes, more toes to bar)
15 Wall ball shots (20lb to 10′ target / 14lb to 9′ target)

Post your scores to the Whiteboard.

Workout of the Day
Clean & Jerk
Find your 1 rep max.
Use a 3-3-3-2-2-2-1-1-1-1-1 rep scheme

Compare to 171018

Post your scores to the Whiteboard.

Workout of the Day
Complete as much of the following rep scheme pattern in 12 minutes as possible:
Hang squat clean, 1 rep
Handstand push-up, 1 rep
Hang squat clean, 2 reps
Handstand push-up, 2 reps
Hang squat clean, 3 reps
Handstand push-up, 3 reps
Continue increasing reps by 1 on every successive round until time expires
L4: 135/95
L3: 95/65
L2: 65/45
L1: 45/35

Transfer your data from here.

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Non Nobis 180130
CrossFit Games Open 11.6
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 your scores to the Whiteboard.

Workout of the Day
CrossFit Games Open Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (24″ / 20″…yes, more box jumps)
12 Push press (115lb / 75lb)
9 Toes-to-bar

Post your scores to the Whiteboard.

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