Workout of the Day
Futsal!

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Non Nobis 171117
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
“DT”
5 rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

If scaling, use a load lighter than a push jerk 5RM.

Transfer your data from here.
Post your scores to the Whiteboard.

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Workout of the Day
6 sets for load of:
Clean deadlift, 2reps (2 second pause at the knee)
Romanian deadlift, 2 reps (5 second descent on each rep)
Squat clean, 2 reps (2 second pause at the bottom of the squat)

Complete each set without break between the movements. Rest as needed between sets.

Cash out with a max duration hold in full hip extension on a GHD machine.

Post your scores to the Whiteboard.

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Workout of the Day
42-30-18 reps for time of:
Wall-ball shots
Medicine ball sit-ups

L4: 20/14-lb. ball, 10’/9′ target
L3: 20/14-lb. ball, 9’/8′ target
L2: 14/10-lb. ball, 9’/8′ target
L1: 10-lb. ball, <8′ target

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Non Nobis 171114
42-30-18 reps for time of:
Wall-ball shots, 20/14-lb. ball, 10’/9′ target
GHD sit-ups

Post your scores to the Whiteboard.

Workout of the Day
“Viola”

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95/65lb.
17 pull-ups
13 power cleans, 95/65 lb.

Visit the Veterans Day post on CrossFit.com to read about Sgt. Viola.

Post your results to the Whiteboard.

Workout of the Day
Chariot Sled Race:

For time, with a partner, complete 5 laps around a 100m track pulling a weighted sled. At the end of each lap, perform the prescribed number of synchronized reps of the exercise movements listed below, and add a plate to the sled for the next lap:

10 burpees,
20 pushups,
30 situps,
40 squats

L4: Start with a 25# plate and add 25# plates each lap
Male L3/Female L4: Start with a 15# plate and add 15# plates each lap
Male L2/Female L3: Start with a 10# plate and add 10# plates each lap
Male L1/Female L1&2: Start with an empty sled and add 10# plates each lap

Post your scores to the Whiteboard.
Transfer your data from here.

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Non Nobis 171110
Make up any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.