Workout of the Day

12120

Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

3 Rounds:

:30 Handstand Hold

Ski 250m

10 Ring Dips

scaling options

-wall walk hold or BOX HS hold

-foot assisted dips or box dips

Weightlifting

Power Clean and Push Jerk (Touch and Go 5×5)

goal of 70-75% of Power Clean 1RM

Metcon

Metcon (Time)

For Time:

20 Pull Ups

45 SA DB Thrusters 50/35

20 SA OH Lunges

20 Pull Ups

45 SA DB Thrusters 50/35

20 SA OH Lunges

15 min time cap

Aerobic Capacity

Metcon (AMRAP – Rounds and Reps)

15 min amrap

10 sit ups

+10 Double unders

WANT MORE DO MORE

Metcon (Weight)

Barbell HIp Thrust

3×25 reps

w/ 25 Parallel GHD Sit ups

Rest as needed between

B12120

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (AMRAP – Reps)

10 minute EMOM:

12 second Row Sprint (damper at 10/8)

48 second rest
Only row on the sprint. Score is average WATTS in the 12 seconds. Add all 10 rounds together divide by 10 to get your score.

Weightlifting

Barbell Complex (4-4-4-4-4)

Every 3 minutes for 5 sets complete:

4 Deadlift

4 Bent Over Row

4 Hang Power Clean

4 Front Squats

4 Push Press

4 Back Squat

After the complex complete max unbroken push ups.
First sets should be pretty close to unbroken. Increase weight each set. Put score of push ups in comments.

Metcon

Metcon (Time)

25 T2B

25 D-Ball Cleans (80/60)

12020

Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

5 x 100 m Row Sprints

w/ 5 Inch worms between rows

Weightlifting

Deadlift (5×3 @75-80% of 1RM)

Metcon

CF: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Power Cleans 95/65

10 Wall Balls

+100m Row

1 rep per 100m

Aerobic Capacity

AC: Metcon (AMRAP – Reps)

Every 5:00 for 25Mins

Run 400m

30-50 Double Unders

leave rest time

only count double unders for score

WANT MORE DO MORE

WMDM: Metcon (Time)

3 Rounds:

5-4-3-2-1

Unbroken Ring T2B

Then

10 HSPU

(HSPU only after completing all 5 sets of T2B)

B12020

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (Time)

2 Rounds

80 Air Squats

40 American KB Swings (53/35)

20 Pull ups

10 Burpees
adjustment for pull up is lowest jumping pull up you have.

Metcon

Metcon (No Measure)

1 minute push up hold

1 minute flutter kicks (25/10 lb plate)

1 minute V-Sit Heel Taps (Med Ball)

1 minute Sit ups

1 minute SB Hold (100 lbs or heavier)

11820

Crossfit Northern Limits – CrossFit

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Metcon

Carse (Time)

For Time:

21-18-15-12-9-6-3

Clean, 95# / 65#

Double-Unders

Deadlift, 185# / 135#

Box Jumps, 24″/20″

Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here

11720

Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

6 Rounds:

10 Push Ups

10 Sit Ups

Weightlifting

Shoulder Press (2-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 Alternating Pistols

15 Sumo DL 135/95

10 Wall Balls

Aerobic Capacity

1000m Row (Time)

Max Effort 1000m Row

B011720

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (AMRAP – Rounds and Reps)

6 minutes amrap:

10 Box Step Overs

2 Burpee Pull ups

Weightlifting

Back Squat (20)

Complete 20 Reps without racking the bar (40-50%) 1RM. Take minimum 2 breaths in between each rep. This should take a minimum of 2-3 minutes to complete the 20 reps. Adjust weight accordingly to complete the 20 reps without racking it.

Bench Press (20)

Complete 20 reps without racking the bar. (40-50%) 1 RM.

Take 2-3 breaths before each rep. Follow the same protocol that you did with the back squat.

Metcon

Metcon (AMRAP – Reps)

6 Rounds:

:30 Burpee DL (2×35/25)

:30 Thrusters

:30 Rest
Complete :30 of Burpee DL directly into :30 of Thrusters. Pick a weight you can move through the whole minute with minimal stopping.

11620

Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

40 Empty Bar Overhead Squats

Row 500m

Weightlifting

Power Snatch (5×5 Touch and Go )

Metcon

Metcon (Time)

5 Rounds:

15 Thrusters 95/65lbs

5 Bar Over Burpees

1 Rope Climb or 3 pull ups

Rest 1:00

15 min time cap

Must do thrusters at RX to do Rope Climb

Aerobic Capacity

Metcon (No Measure)

5 Rounds:

20 Alternating Jumping Lunges

15/9 Calorie Ski

Competitor Training

Metcon (No Measure)

100 Hang KB Snatches 35/26

10 push ups everytime you break

B011620

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (Time)

5 Rounds:

1K Ski

10 D-Ball Cleans (80/60)

Metcon (No Measure)

2 Rounds:

1 minute Push up Hold

30 V-Sit Heel Taps (med ball)

15 Kneeling Plate Half Moons (25/10)

11520

Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

3 Rounds

25 Sit ups

2 Turkish get ups (moderate weight)

Weightlifting

Back Squat (5×3 @80%)

Metcon

Metcon (Time)

4 Rounds:

15 OH KB Lunges 70/53lbs

15 Toes to Bar

15 Kettlebell Swings 70/53lbs

15 min time cap

Aerobic Capacity

Metcon (No Measure)

40 Cal Ski

30 Burpees

20 Cal Ski

Competitor Training

Metcon (No Measure)

30 Muscle ups

or Pull Ups

for time