Workout of the Day2018-07-09T10:31:37+12:00

CrossFit Total

17th June 2021|

The CrossFit Total protocol consists of taking 3 attempts to find your heaviest lift for each movement. The combined total of these movements is then used to see where you stack up in your journey from beginner to advanced athlete. It’s also a great way to check-in with past numbers and set a benchmark for the year ahead.


” CrossFit Total “

Three max lift attempts at each of the following movements:

  • Back Squat
  • Strict Press
  • Deadlift

The Ghost

16th June 2021|

A tough endurance hit out before the CrossFit Total. The Ghost is a phenomenal conditioning wod builds capacity and produces a lot of sweat. Although strength building is our primary focus we need to keep the cardio up as springtime is just around the corner, then..beach time!  The groundwork for our summer bodies will be laid and getting lean wont be the gruelling task as all we will need is just a wee tweak :-)


” The Ghost “

1:00 Cal Row

1:00 Burpee

1:00 Double under

1:00 Rest

6 rounds

Score is TOTAL reps

Play It Again

14th June 2021|

Our last week of strict pull up and handstand push up progressions then we change our focus to the kip. Or generating more force and speed from the hips..Our met con is a longer interval piece where each new 5:00 AMRAP increases the difficulty of the pull, but with a lower rep scheme, and increases the loading on the C&J. Scaling options for the pull up/muscle up will be available on the whiteboard.


Alternating EMOM x 10 (5 Rounds):
Minute 1 – 3 Weighted Pull Up
Minute 2 – Max Strict HSPU in :30s


” Play It Again ”

3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks (42.5/30)
Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks (60/40)
Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

1 Round:
9 Bar Muscle-Ups
9 Power Clean and Jerks (70/45)
Time Remaining: Max Calorie Assault Bike

Tear Drop

13th June 2021|

Heavy Back Squat testing. This will be an attempt to hit a PB or use it as a dummy run for this Fridays CrossFit Total . Our conditioning piece will be light fast and gassy. The Air Squat is such a beautiful movement. To perform it well at high speeds is very difficult, and it can be easy to treat it as a throw away movement. A movement that should be practiced  every day. Aim to master every inch of the squat from top to bottom and back up.  Today, the focus will be on how well AND fast we can move through the Air Squat in this workout.


Back Squat
Every 2:00/ 7 Rounds
#1: 5 reps @ 60%
#2: 3 reps @ 75%
#3: 1 rep @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 95%
#7: 1 rep @ 100%


” Tear Drop ”

100 Double Unders
75 Air Squats
500/450 m Row

*Score = Rounds and Reps
*1 Meter = 1 Rep

The San Francisco Crippler 2.0

11th June 2021|

Fridays are heating up. Stay tuned for something very special coming on Friday nights at CFN..


Deload Week

Shoulder Press
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%


” The San Francisco Crippler 2.0 ”

30 Back Squat (65% of 1 RM )

Row 500 m

30 Push Jerk (65% of 1 RM )

Row 500 m

For time.