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

Workout of the Day Option 2 (For those who  did C&J 3RM on 170215)
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.

Transfer your data from here.

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Non Nobis 170217
For time:
Run 400 meters
21 thrusters
30 pull-ups
Run 800 meters
30 pull-ups
21 thrusters
Run 400 meters
L4: 95/65
L3: 75/55
L2: 55/35
L1: 35/25

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Post your scores to the Whiteboard.

Workout of the Day
For time:
Run 400 meters
21 thrusters
30 pull-ups
Run 800 meters
30 pull-ups
21 thrusters
Run 400 meters

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

Transfer your data from here.

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Non Nobis 170216
15-12-9-6-3 rep rounds for time of:
185/125-pound deadlift
Handstand push-ups
Vertical leap, 1′ above max reach

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Post your scores to the Whiteboard.

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

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Non Nobis 170215
Clean & Jerk
Find your 1 rep max.
Use a 1-1-1-1-1-1-1-1-1-1 rep scheme

6:15 transfer data from here.

12:30 transfer data from here.

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Workout of the Day
6 rounds for max reps of:
45-seconds double-unders
45-seconds push-ups/pull-ups*
45-seconds pull-ups/push-ups*
45-seconds rest

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Non Nobis 170214
3 rounds for time of:
Single arm dumbbell power snatch, 30 reps alternating arms
30 pullups
Run 800 meters

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Workout of the Day (ProvFit & Non Nobis)
Ten rounds for time of:
Row 250 meters
Bench-press 95/65 pounds, 25 reps

For scaling down from Rx, use a load that is 40-50% of bodyweight; reduce the load further only if 25 unbroken reps at the scaled load during the first round is not possible.

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Post your scores to the Whiteboard.

Workout of the Day
Weekend Partner WOD!
Row a combined 5 km
While one partner rows the other partner completes the following:
To be performed during 0-1km row: Run 200 meters with a medicine ball (20#/14#)
To be performed during 1-2km row: Inchworm 20 meters
To be performed during 2-3km row: Burpee broad jump 40 meters
To be performed during 3-4km row: Overhead plate lunge, 20 meters (45#/35#)
To be performed during 4-5km row: Plank hold, fwd or either side
Partners switch when the specified distance of the prescribed movement is reached or until no longer able to perform prescribed movement. Rowers must stop rowing at each km mark and reset for the next km during the switch.

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Post your scores to the Whiteboard.