Workout of the Day

B011520

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (AMRAP – Rounds and Reps)

5 minutes:

5 Pull ups

10 Push ups

15 Air Squats
Pull up option will be lowest jumping pull up you have.

Metcon (AMRAP – Rounds and Reps)

15 minute amrap:

10 Lunges

+1 Standing Plate Half Moons (35/25)

+1 Plate G2O

+1 Strict Burpee on Plate

Metcon (AMRAP – Rounds and Reps)

5 minute amrap:

5 Pull ups

10 Push ups

15 Air Squats

11420

Crossfit Northern Limits – CrossFit

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Primer

Metcon (No Measure)

3 Rounds:

:60 Goblet Squat Hold 53/35

Ski 200m

10 Pull Ups

Metcon

Squat Clean (EMOM for 12 Minutes 1 Rep at 70-80%)

Weightlifting

Metcon (Time)

For Time:

Row/Ski 500m

30 Deadlift 225/155lbs

30 Ring Dips

30 Box Jumps 30/24″

Row/Ski 500m

15 min time cap

Aerobic Capacity

Metcon (No Measure)

10 x 1 min max single unders (100 rep cap per min)

60 sec rest

Competitor Training

Metcon (No Measure)

GHD Sit Ups

10×10

B011420

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (Calories)

10 minute EMOM:

Row Sprint 10 seconds (damper @ 10 / 8)

Rest remaining 50 seconds.
During rest you can row but score is only calories in the 10 seconds. The resting row should be very relaxed. You can also rest fully during the 50 seconds.

Weightlifting

Metcon (Weight)

Every 3 minutes for 5 sets complete barbell complex:

5 Deadlift

5 Bent Over Row

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

Complete a set of unbroken push ups after each complex. Increase weight of the complex each set. Score push ups in the comments.
Score is last weight lifted for the complex.

Metcon

Metcon (Time)

21-15-9

Wall Balls (20/14)

Sit ups

11320

Crossfit Northern Limits – CrossFit

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Primer

Metcon (Time)

2k partner row

Weightlifting

Deadlift (4×4 @70-80% of 1RM)

Metcon

Metcon (Time)

For Time:

25 Clean and Jerks 115/85

Rest 2:00

20 Clean and Jerks 115/85

Rest 2:00

15 Clean and Jerks 115/85

15 min time cap

Aerobic Capacity

Metcon (No Measure)

4 Rounds:

40/30 Calories on Bike

Run 400m

Rest 2:00

Competitor Training

Metcon (No Measure)

ALT SA Dumbbell Hang Clean and Jerk

5 x 6 reps

increase weight each set and build to a heavy set

B011320

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (AMRAP – Reps)

Tabata DU or SU

Note in comments what you did. (This is meant to get as many reps as possible!! not to practice).

Metcon (AMRAP – Rounds and Reps)

2 Rounds:

6 minute amrap:

9 HSPU

15 DL (BW / .75)

9 Pull ups

6 minute rest
Options for HSPU will be Hand Release Push ups. For pull ups use the lowest jumping pull up you have!

Start where you left off at the beginning of Round 2.

Metcon (Calories)

Tabata: Calories any machine.

Bonus cool points if you do the Echo Bike!

11120

Crossfit Northern Limits – CrossFit

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Primer

400m Run (Time)

Max Effort 400m Run
4 x 400m AIR RUNNER

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

11020

Crossfit Northern Limits – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP

Buy in

100 Sit Ups

50 Barbell Curls 45/35

Then AMRAP

+1 T2B

+1 OHS 115/85

+1 HSPU

+10 Double Unders

B011020

Crossfit Northern Limits – Brute Fitness

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Twos (AMRAP – Reps)

2 minutes for each movement:

Max rep strict pull ups

Max rep push ups

Max rep burpees

Max D-Ball G2O (80/60)

Max SB Step Overs (60/40)

Rest as needed / complete in any order you want / maximum effort each 2 minute block. Score is total reps completed for entire workout.

Metcon

Metcon (Time)

3 rounds

60 seconds push up hold

20 Kneeling Plate Half Moons (35/25)

10 T2B

1920

Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

3 x 200m row

easy

moderate

hard

Weightlifting

Shoulder Press (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 Push Ups

5 Deadlifts 185/135

+100m Row

B010820

Crossfit Northern Limits – Brute Fitness

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Metcon (3 Rounds for reps)

3 minutes:

Row max calories

2 minutes

Max SB box step overs (60/40)

1 minute:

Clean and jerks (95/65)

3 minutes rest
1 round without rest is 6 minutes long. Score is reps completed in each 6 minute block.