Workout of the Day
1k Meter Row
then
For time:
50 burpees
Rest exactly 3 minutes between events
Transfer your data from here.
Non Nobis 170302
For time:
30 Muscle-ups
Use minimal to no banding on a bar if you cannot do muscle-ups on rings. If unable to perform banded bar muscle-ups, use a 3:1 ratio of pull-ups and dips to muscle-ups. Use a 2:1 ratio for the pull-ups if chest-to-bar.
Transfer your data from here.
Post your scores to the Whiteboard.
Workout of the Day
Overhead Squat
Find your 2 rep max.
Use a 2-2-2-2-2-2-2 rep scheme
Non Nobis 170301
Overhead Squat
Find your 1 rep max.
Use a 1-1-1-1-1-1-1-1-1-1 rep scheme
Transfer your data from here.
Post your scores to the Whiteboard.
Workout of the Day
1 Mile Run
then
For time:
80 Sumo Deadlift High Pulls
Rest exactly 3 minutes between events
L4: 45/35
L3: 35/25
L2: 30/20
L1: 25/15
Transfer your data from here.
Non Nobis 170228
2k Meter Row
then
For time:
50 burpees
Rest exactly 3 minutes between events.
Post your scores to the Whiteboard.
Workout of the Day (ProvFit & Non Nobis)
Complete as many rounds as possible in 20 minutes of:
75/55 pound Deadlift, 10 reps
75/55 pound Hang squat clean, 8 reps
75/55 pound Push-press, 6 reps
Transfer your data from here.
Post your scores to the Whiteboard.
Workout of the Day
CrossFit Games Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
Post your scores to the Whiteboard.
Workout of the Day
“Hangin’ with Randy”
For time, and with a partner:
150 cumulative hang snatches, 75#/55#
At each 30-rep interval of hang snatches, partner teams choose one of the four options below to complete before resuming hang snatches:
Hanging knee raises, 75 reps each member (or 50 reps of toe-to-bar)
Medicine ball situps, 75 reps each with partner handoff at each rep
400m circuit, with one partner carrying the barbell at the high hang position while the other accompanies (partners may hand-off the barbell at any point during the “running” portion of the circuit, but must split the “lunging” section evenly).
Partner assisted GHD situps to past horizontal, 75 reps each member (or 50 reps for hand-to-floor).
Transfer your data from here.
Post your scores to the Whiteboard.