Workout of the Day

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

Full Circle

4th March 2020|

A big sweaty metcon to help build your rock solid stamina base !


” Full Circle ”

For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row

5 Sets (10 Minutes Total):
:30 Seconds Ring Body Saw Video
:30 Seconds Rest
:30 Seconds Hip Extension Hold Video
:30 Seconds Rest

Bottom Line

2nd March 2020|

The clean and jerk is a big focus of this two part workout. We’ll work on positioning, speed, and strength in our opening complex.

After that, we’ll complete our conditioning piece – “Bottom Line” or better known as CrossFit Open WOD “13.4”, one of CFN’s most loved and repeated workout…Over the 7 minutes of work, we’ll climb by 3 reps per round. After the 9’s, you’ll progress to 12-15-18….
Your score it total reps completed at the end of the workout.


In 15:00

5 sets of :

3 Position Power Clean +

3 Push Jerk


” Bottom Line ”

3 Clean and Jerks (60/42.5)
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar

Increase by 3 Reps Each Round


Gymnastics Conditioning
1 Pausing Strict Handstand Push-up^
1 Strict Handstand Push-up
1 Kipping Handstand Push-up
1 Pausing Strict Pull-up^^
1 Strict Pull-up
1 Kipping Pull-up
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Kipping Handstand Push-ups
2 Pausing Strict Pull-ups
2 Strict Pull-ups
2 Kipping Pull-ups

Add (1) Rep to Each Movement Until Time Cap

^ Pause for 1 Second with Head on Ground
^^ Pause for 1 Second with Chin over Bar

Pin Ball

1st March 2020|

We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout. Keep a running count of your reps for each round and record them on a whiteboard during your rest period. Your score is total reps accumulated over the 5 round. Once done then get your back squats on !


” Pin Ball ”

5 Rounds:
1 Minute Wallballs
1 Minute Alternating Dumbbell Power Snatch (22.5/15)
1 Minute Bike
1 Minute Rest

Tempo Back Squat
On the Minute x 10:
1 Pausing “One and One Quarter” Squat Video

Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%


27th February 2020|

“Fortitude” is a CompTrain Benchmark workout that combines two simple movements over a longer time domain. We’ll alternate on the minute between these two stations for 30 minutes, or 15 rounds total.While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round. Your score today will be the lowest rounds of row calories + your lowest round of burpees.


” Fortitude ”

Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

Body Armor Part 1
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

Body Armor Part 2
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold

Rest 1:30 Between Sets

Pay Pal

27th February 2020|

Strict movements can feel good early on, but can quickly disappear as volume starts to accumulate

With partners to share the load with, let’s not try to bite off very big sets at the beginning.

Being conservative early and breaking these up well before your movement starts to slow down will help preserve your press and pull throughout.

Somewhere between 1-5 reps on the strict pull-ups and 4-7 reps on the strict presses is very sustainable


Teams of 3
30 Strict Pull-ups
40 Strict Dumbbell Presses (2 x 15/ 2 x 10)
50 Back Squats

Round 1: 70/45
Round 2: 80/50
Round 3: 90/60
Round 4: 100/70
Round 5: 110/75 (Max Reps)

Cool Down
Quads Foam Roll:
1-2 Minutes Each Side

Lats Foam Roll:
1-2 Minutes Each Side

Glutes Foam Roll:
1-2 Minutes Each Side