Workout of the Day
First to 500

In teams of 3, accrue 500 reps as quickly as possible of:
Pushups
Only one member may execute the pushups at a time, and while pushup reps are being completed, no other exercise may be conducted; in lieu of pushups, teams may also earn “pushup rep credit” by completing any of the following at any point during the workout effort:
200m run = 15 reps credit (all team members must start together, but do not need to finish together)
Bodyweight deadlift, 10 reps each member = 15 reps credit (reps do not need to be unbroken per member; 2 rep credit deduction may be assessed for any member who scales deadlift weight down)
Rope climb = 5 reps per individual member who completes one; not every member has to participate for the team to be credited

Teams must start and end with pushups, but may initiate any of the above substitutions in any arrangement deemed suitable for the fastest finish possible during the rest of the workout. Finish time is marked when a team’s pushup reps along with credited reps = 500.

Post your scores to the Whiteboard.

Workout of the Day (ProvFit & Non Nobis)
Make up either:

ProvFit Games Event 1, “Make it Two, Please”

or “DT”

or Five efforts, each for time of 500 meter row; rest exactly 3 minutes between efforts.

Log your results to the day the workout was posted.

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Workout of the Day
It’s Futsal, Y’all!

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Non Nobis 170413
“DT”
5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
then
As many reps as possible in 2 minutes of:
Abmat situps

Compare to 161011.
Post your scores to the Whiteboard.

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Workout of the Day (ProvFit & Non Nobis)
Bench Press
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme

Transfer your data from here.

Post your scores to the Whiteboard.

Workout of the Day
2017 ProvFit Games Event 3
“Double Hanger Speed Ladder”
In front of a clock set for 4:00, perform either 2 reps of a hang snatch of any style (muscle, power, or squat) OR 5 reps of hang squat clean at a selected load, then move to a second barbell of equal or greater load and complete reps as per instructions for the first barbell load. Do this for two more barbell stations, keeping the load static, or increasing with each step of the ladder until all four barbells have been successfully passed. With the time remaining on the clock, perform either double-unders OR single-unders. Five single-under jumps will be equivalent to one double-under reps. Only one type of jump may be counted for the event–no mixing. Raw score is average load + any reps of double-unders. Age/gender adjusted scores will be applied before adding of jump rope reps.
then
“Fran”
21-15-9 reps, for time:
Thruster (95 lbs)
Pull-ups

Transfer your data from here.

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Non Nobis 170411
Make up workout(s) from 170410. Post results there.

Post your scores to the Whiteboard.

Workout of the Day
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups

Compare to 161219

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Non Nobis 170410
2017 ProvFit Games Event 1
“Make it Two, Please”
Post your results to Saturday, 170408

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170410 Inclimate wx Option
Five efforts, each for time of:

500 Meter Row

Rest exactly 3 minutes between efforts

Compare to 161014

Post your scores to the Whiteboard.