Workout of the Day

Workout of the Day2018-07-09T10:31:37+13:00

Pieces Of Eight

12th November 2019|

 Alisha Carden and Jacob Scott will be warming the Skull Thrones for the next 12 months as winners of the 2020 CFN CrossFit Open! These 2 athletes have performed amazingly across 5 intense weeks of competition, and while not winning every workout, they have demonstrated consistent strength, stamina and skills to stay on top of the points table. Well done guys, Hard Work does indeed pay off!

Choose 1 Movement to work on 5 minutes (HSPU, Pull up, Muscle Up)
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders


” Pieces of Eight ”

5 Bar Facing Burpees
10 Hang Power Snatch (35, 25)
15 Overhead Squat

Rest 2:00

5 Bar Facing Burpees
10 T2B

L3: (30, 20)
L2: (25, 15) (Hanging Knee Raises)
L1: (20, 10) (Reverse Crunches)

Loaded Weapon

11th November 2019|

The 2020 Open is all but done and dusted! Don’t forget to submit your scores to be validated by 12pm today. And pencil in the CFN Xmas Party and Awards Night on Saturday 30th November. This will be a fun night!


1a) DB Bench Press:

2/4 x 10.

Rest 30s.
use the same weight or slightly heavier than last week
1b) Symmetrical Stance 1-Arm DB Rows – pronated grip:

2/4 x 15 each.

Rest 30s.
– 2 warm-up sets then 4 work sets.


” Loaded Weapon ”

Every 4:00 x 4 sets:
20 m. Front Rack DB Lunge 
10 Double DB Clean + Press (22.5, 15)
20 m. Front Rack DB Lunge 

L3: (15, 10)
L2: (12.5, 8)
L1: (Less than L2)


10th November 2019|

The Final workout of the OPEN! A great fun way to finish a fantastic 5 weeks of competition, and an equally enthralling leaderboard. So many milestones, so much to celebrate and be in awe of. Congrats to those that took part and gave it their best shot. Onwards and Upwards!

CrossFit Open 20.5

40 Ring Muscle Up

80 Cal Row

120 Wall Balls

* 20:00 Time Cap

** Partition any way you want


Rx’d (Ages 16-54) 6kg ball to 9 ft. 9kg. ball to 10 ft.

Scaled (Ages 16-54) chin-over-bar pull-ups,ball to 9 ft. chin-over-bar pull-ups,ball to 10 ft.

RxTeenagers 14-15 ball to 9 ft. ball to 9 ft.

Masters 55+ chest-to-bar pull-ups, 6kg ball to 9 ft. chest-to-bar pull-ups, 10kg ball to 9 ft.

Goat Day

7th November 2019|

Four down One to go! Use todays sessions to practise the following : Rowing, Wall Balls, Snatches , Pull Ups, Bar muscle ups or ring MUPs are left in any possible combination for the final workout of the 2020 CF Open

The Friday morning and lunchtime format over the Open will be using an EMOM for 20 minutes and executed at moderate intensity. Evening sessions today will be 20.5.


” Goat Day ”


Odd : Choose one movement

Even : Choose another

select a rep range and work on improving efficiency for each movement.