Workout of the Day

22220

Crossfit Northern Limits – CrossFit

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The Don (Time)

For time:

66 Deadlifts, 110#

66 Box jump, 24″

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55#

66 Wall ball shots, 20#

66 Burpees

66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here

22120

Crossfit Northern Limits – CrossFit

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Metcon

Metcon (AMRAP – Reps)

10 MIN AMRAP

MAX CALS

1 MIN REST

8 MIN AMRAP

8 Front Squats 65/55

8 Push ups

1 MIN REST

6 MIN AMRAP

MAX CALS

1 MIN REST

4 MIN AMRAP

4 Ring Rows

4 Wall Walks

1 MIN REST

2 MIN AMRAP

MAX CALS

1 MIN REST

1 MIN AMRAP

Max Burpees

Aerobic Capacity

Metcon (4 Rounds for time)

4 x 800m

WANT MORE DO MORE

Metcon (Time)

4 rounds

20 bent over db row 50/35

20 bench press 95/65

B22120

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (Time)

2 Rounds

40 DU or SU

20 Push ups

400m Run

Weightlifting

Front Squat (6-6-6-6-6)

Every 2:30 for 5 sets complete:

6 Front Squats (Increase weight each set)

Metcon

Metcon (Time)

50 Burpees

50 Wall Balls (20/14)

22020

Crossfit Northern Limits – CrossFit

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Primer

Metcon (Time)

100 Double unders

40 Sec Plank Hold

20 Short Wall Balls 9’/8′

Weightlifting

Shoulder Press (10-10-5-5-3-3)

Metcon

Metcon (Weight)

every 2 min for 3 rounds

5 inch worms

3 Clusters (AHAP)

every 2 min for 3 rounds

5 inch worms

2 Power Cleans (AHAP)

every 2 min for 3 rounds

5 inch worms

1 Squat Cleans (AHAP)

score is weight x reps

change weight as much as you want preferably increasing every set

18 bar reps total

Aerobic Capacity

Metcon (Time)

10 rounds

100m run

100m row

100m ski

WANT MORE DO MORE

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

1 HSPU

1 STRICT PULL UP

B22020

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

5 Pull ups

10 Plate G2O (35/25)

Weightlifting

Shoulder Press (6-6-6-6-6)

Every 2:30 for 5 sets complete:

6 Strict Press (Increasing weight each set).

Metcon

Metcon (AMRAP – Reps)

Tabata Devil Press (2×35/25)

4 minute rest

Tabata Box Jumps (24/20)

21920

Crossfit Northern Limits – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP

30 Sit Ups

20 Plate Russian Swing 35/25

100m Row Damper 1

30 Push Ups

20 Bentover Plate Row 35/25

100m Row Damper 1

30 Ring Rows

20 Plate Push Press 35/25

100m Row Damper 1

1 rep per 100m row

damper 1 – be efficient and be patient keep strokes per min under 40

Aerobic Capacity

Metcon (Time)

5 Rounds

50 single unders

+100 m run

WANT MORE DO MORE

Metcon (Time)

10 rounds

10 GHD sit ups

+1 Clean 135/95

B21820

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

2 Wall Walks

10 SB Gorilla Walks (60/40)

Weightlifting

Deadlift (6-6-6-6-6)

Every 2:30 for 5 Sets Complete: 6 Deadlifts (increasing weight each set).

Metcon

Metcon (Time)

42-30-18

SB Box Step Overs (60/40)

21-15-9

SB Burpee G2O
Workout is as follows:

42 Step Overs, 21 SB Burpee G2O, 30 Step Overs, 15 Burpee G2O, then 18 and 9.

21820

Crossfit Northern Limits – CrossFit

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Primer

Metcon (Time)

50 air squats

30 lunges

10 cal row sprint

score is row time only

Weightlifting

Back Squat (10-10-5-5-3-3)

Metcon

Metcon (AMRAP – Reps)

20 MIN Partner wod

2 rounds of everything

4min AMRAP

TABATA ROW (cals)

1 MIN REST

4 min AMRAP

10 Back Squats 95/65

10 Back rack lunges 95/65

1 min rest

Aerobic Capacity

Metcon (AMRAP – Reps)

10 x 200m run

5 Front squats between 45/35

score is seconds as reps for the run only

WANT MORE DO MORE

Metcon (AMRAP – Rounds)

10 mins

+1 of all unbroken

Ring or Bar

T2B

PU

T2B

1 T2B 1 PU 1 T2B

2 T2B 2 PU 2 T2B

21720

Crossfit Northern Limits – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

10 Rounds

3 mins on 1 min off

20 Plate Jumps 35/25

15 Plate Ground to overhead

10 Plate Russian twist

5 Cal Ski

RX Russian Twist is with feet off the ground plate must touch the ground for complete rep.

pick up where you leave off each round

Aerobic Capacity

Metcon (AMRAP – Rounds and Reps)

15 min Amrap

15 sit ups

10 burpees

5 cal echo bike

WANT MORE DO MORE

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 barbell sit ups

5 barbell reverse sit ups