Workout of the Day

21020

Crossfit Northern Limits – CrossFit

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Primer

Metcon (No Measure)

3 Rounds

15 Push Press 45/35

15 Front Squats

15 Calories

Weightlifting

Split Jerk (7×2 @75-85%)

Metcon

CF: Metcon (Time)

5 Rounds

3 Front Squats 155/105

15 Sit Ups

15 RIng Rows

Aerobic Capacity

AC: Metcon (AMRAP – Reps)

10 min emom

10 air squats

max bar over burpees
score is total burpees

WANT MORE DO MORE

WMDM: Metcon (Time)

4 Rounds

12 Ring Dips

60 sec Handstand hold

B21020

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

10 Russian KB Swings (53/35)

10 Sit ups

Weightlifting

Deadlift (7-7-7-7)

Every 3 minutes for 4 sets complete 7 Deadlifts. Increase weight each set. Score is final weight lifted on last set.

Metcon

Metcon (Distance)

4 Rounds:

10 Pull ups

2 minute max distance ski

2 minute rest
Score is distance skied in the four rounds.

2820

Crossfit Northern Limits – CrossFit

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Primer

1 mile jog (Time)

1 mile jog
scale distance

or movement as needed

Metcon

CrossFit Games Open 15.1 Masters Scaled (AMRAP – Reps)

9-Minute AMRAP of:

15 Sit-ups

10 Deadlifts, 65# / 45#

5 Snatches, 65# / 45#

*ground to overhead allowed
Scaled Masters men and women 55-59, and 60+

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Weightlifting

Power Lifting Total (Total Weight)

Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

2720

Crossfit Northern Limits – CrossFit

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Primer

1K Ski (Time)

1000m max effort ski

Weightlifting

Deadlift (Zero Bounce 5×3 @75-85% of 1RM)

Metcon

Metcon (AMRAP – Reps)

EMOM for 10 Minutes

3 Bar Muscle Ups

Max Air Squats

Both movements in same minute

RX+ Ring MU

Scale C2B Pull Ups

score is Air Squats

Aerobic Capacity

Metcon (Time)

4 Rounds:

Run 400m

Ski 500/400m

Bike 1k/.9k

WANT MORE DO MORE

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

7 Double Kettlebell Clean and Push Press 35/26

7 Burpees to Target 6″

B020720

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

5 DB Snatch (50/35)

5 T2B

Weightlifting

Back Squat (20)

Complete 20 Back Squats @ 65% of 1RM. 2-3 Seconds in between each rep.

Bench Press (20)

Complete 20 Bench Press @ 65% of 1RM. 2-3 Seconds in between each rep.

Metcon

Metcon (AMRAP – Reps)

6 rounds:

:30 Pull ups

:30 Box Jumps

:30 Rest

2620

Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

3 Steady Rounds:

12 Goblet Squats w/ :03 pause in bottom

15 Push Ups

Weightlifting

Push Press (2-2-2-2-2)

Metcon

CF: Metcon (Time)

RX

3 Rounds:

8 KB Cleans 53/35

10 Pull up

10 T2B

RX+

3 Rounds:

8 KB Cleans 70/53

16 C2B Pull up + T2B

10 min time cap

Aerobic Capacity

Metcon (Time)

For Time

Pistols for Speed

4×20

Alternate legs

Jog 200m between sets

WANT MORE DO MORE

Metcon (Time)

5 Rounds:

Peg Board climb

15/9 Calorie Bike

scale of 5 peg board pull ups

B020620

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (AMRAP – Reps)

10 minute EMOM:

16 second Row (Damper @ 10/8)

Rest remaining minute
Score is average wattage in 16 seconds.

Metcon

Metcon (Weight)

Every 3 minutes for 5 sets complete:

2 Deadlift

2 Bent Over Row

2 Hang Power Cleans

2 Front Squats

2 Push Press

2 Back Squats

after the complex complete max strict unbroken push ups.
Increase weight each set. Score push ups in the comments. Score is weight completed on last set.

Metcon (Time)

2 Rounds

40 KB Kneeling Rainbows (35/25)

30 KB Russian Twists (35/25)

20 KB V-Sit Presses (35/25)

2520

Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

4 Rounds

5 Burpees

10 Hang Squat Cleans 45/35

100m Ski

Weightlifting

Power Snatch (Touch and Go 5×5)

Metcon

CF: Metcon (Time)

3 Rounds:

AMRAP 3:00

12 Hang Squat Cleans 135/95

12 Ring Dips

Max Calories

Rest 2:00

scale to box dips for stability
score will be 3:00 minus 1 sec for every cal completed for all 3 rounds.

sorry the workout got saved as tie not reps

Aerobic Capacity

AC: Metcon (4 Rounds for time)

Each Round For Time

Run 400m

40-30-20-10

Push Ups

each round is a round and a set of pull ups (400m+40PU)

WANT MORE DO MORE

WMDM: Metcon (Weight)

Overhead Walking Lunge Steps

5×12

Load a Barbell AHAP while still completing Unbroken.

B020520

Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

5 Pull ups

5 Thrusters (2×35/25)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

5 DB G2O (2×35/25)

10 Push ups

Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

30 DU or SU

5 C2B

2420

Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

10 min partner row

Weightlifting

Back Squat (4×10 @ around 50%)

Metcon

CF: Metcon (Time)

2 Rounds w/partner:

Row 2k

50 Thrusters 65/55lbs

20 min time cap

Cap + 1 sec per 100m left

Aerobic Capacity

AC: Metcon (Time)

3 Rounds:

10 lunges

50 Double Unders

25 air squats

100m air runner

WANT MORE DO MORE

WMDM: Metcon (Time)

50 Strict Pull Ups

break up into small sets to maintain quality