Workout of the Day
1 Mile Run
Compare to 171027
then
Max Rep Kipping Pull-ups
Compare to 161209
Transfer your data from here.
Non Nobis 180126
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 sets for load of:
Power clean, 2 reps
Hang squat clean, 2 reps
Split jerk, 4 reps
Maintain your grip on the bar through the entire set; rest as needed between sets
Transfer your data from here.
Non Nobis 180125
CrossFit Games Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lb / 100lb)
12 Push-ups
15 Box jumps (24″ / 20″)
Compare to 170424
Post your scores to the Whiteboard.
Workout of the Day
6 sets for load of:
Romanian deadlift, 3 reps
Hang power snatch from the hip, 2 reps
Hang power snatch from the knee, 1 rep
Hold on to the bar throughout the entire complex; rest as needed between sets
Post your scores to the Whiteboard.
Workout of the Day
“Tiki”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hand-release pushups
Supermans
Squats
Situps
Sprint 20 meters between couplets
Compare to 170822
then
Max duration plank hold
Compare to 171121
Transfer your data from here.
Non Nobis 180123
CrossFit Games Open Workout 11.1 / 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lb / 55lb)
Compare to 160404
Post your scores to the Whiteboard.
Workout of the Day (ProvFit & Non Nobis)
CrossFit Games Open Workout 15.5
RX’D
(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)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
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)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.
MASTERS 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.
SCALED MASTERS 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 45 lb.
Women use 35 lb.
TEENS
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Boys use 65 lb.
Girls use 45 lb.
SCALED TEENS
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Boys use 45 lb.
Girls use 35 lb.
Post your scores to the Whiteboard.
Workout of the Day Option 1
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95/65 lbs)
Workout of the Day Option 2
4 rounds for time of:
Run 400 meters
15 burpees
20 sit-ups
Transfer your data from here.
Post your scores to the Whiteboard.
Non Nobis 180119
Make up any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.