Category Archive: Workout of the Day

Friday 21st September 2018


CrossFit North Head – CrossFit

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Power Snatch + OHS (6 sets *one every 1:30)

Metcon (Time)

*score is TOTAL time

Rx.

1min ON / 1min OFF until below is complete

30 Power snatch 40/30

Then

“Fran”

21-15-9

Thruster 40/30

Pull Ups

Then

30 OHS 40/30

V1.

1min ON / 1min OFF until below is complete

30 Power snatch 35/25

Then

“Fran”

21-15-9

Thruster 35/25

Pull Ups *band scale

Then

30 OHS 35/25

V2.

1min ON / 1min OFF until below is complete

30 Power snatch 30/20

Then

“Fran”

21-15-9

Thruster 30/20

Jumping Pull Ups

Then

30 OHS 30/20

Thursday 20th September 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

3 set Tri-set

8-12x KB Floor Press

8-12x Double KB Bent Over Row

8-12x Clap Push Up

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15min AMRAP

Partner 1:

400m Run/Row/Ski

Partner 2:

*partner completes one round of:

10x Ring Row

10x HR Push Up

10x Squats

Wednesday 19th September 2018

CrossFit North Head – CrossFit

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Front Squat (3×4 @91%)

Metcon (AMRAP – Rounds and Reps)

Rx.

15min AMRAP Ladder 3-6-9-etc

Clean and Jerk 50/35

TTB

Box Jump 24/20″

V1.

15min AMRAP Ladder 3-6-9-etc

Clean and Jerk 40/30

T2Rings

Box Jump 24/20″

V2.

15min AMRAP Ladder 3-6-9-etc

Clean and Jerk 35/25

Hanging double leg raises

Box Jump 20″

Tuesday 18th September 2018

CrossFit North Head – CrossFit

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Metcon (No Measure)

Strength

3 set Giant-set

10-20x Kipping Pull Ups

20x Front foot elevated split squat with knee raise

10x HSPU

20x Pistols

Rest 1:30

*scale movements as needed

Metcon (Weight)

Rx.

0-10min EMOM

O – 10 KB Swings 32/24 + 10 Burpees

E – 200m Run

10-20min EMOM

O- 25 Double Unders

E- 15-20 Ab Mat Sit Up

V1.

0-10min EMOM

O – 10 KB Swings 24/16 + 8-10 Burpees

E – 200m Run

10-20min EMOM

O- 25 Double Unders

E- 15-20 Ab Mat Sit Up

V2.

0-10min EMOM

O – 10 KB Swings 20/12 + 6-10 Burpees

E – 100m Run

10-20min EMOM

O- 25 Double Unders

E- 15-20 Ab Mat Sit Up

Monday 17th September 2018

CrossFit North Head – CrossFit

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Thruster (3×4 @90% of Max Clean *from racks)

Metcon (AMRAP – Reps)

Rx+.

5 Rounds – 1:30 ON / 3:00 OFF

30/20 Cal AB SPRINT

Max Thrusters 40/30

Rx.

5 Rounds – 1:30 ON / 3:00 OFF

25/15 Cal AB SPRINT

Max Thrusters 40/30

V1.

5 Rounds – 1:30 ON / 3:00 OFF

20/10 Cal AB SPRINT

Max Thrusters 40/30

V2.

5 Rounds – 1:30 ON / 3:00 OFF

15/10 Cal AB SPRINT

Max Thrusters 30/20

Saturday 15th September 2018


CrossFit North Head – CrossFit

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Metcon (Time)

PARTNER WOD

Rx.

1.6km Run (together)

16 Dead ball Over Shoulder (between 2)

800m Farmers Carry 22.5/15s (between 2)

80m Overhead Walking Lunge 20/15kg plate (together synchro)

400m Dead ball Carry *anyway (between 2)

40 Burpee Pull Ups (together synchro)

V1.

1.6km Run (together)

16 Dead ball Over Shoulder (between 2)

800m Farmers Carry 15/10s (between 2)

80m Overhead Walking Lunge 20/15kg plate (together synchro)

400m Dead ball/Sand Bag Carry *anyway (between 2)

40 Burpee Jumping Pull Ups (together synchro)

Friday 14th September 2018


CrossFit North Head – CrossFit

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Clean Grip Deadlift with Bands (5×5)

Clean Deadlift with Bands @58% of clean

*drop each rep

*bands only for experienced athletes

Metcon (AMRAP – Reps)

Rx.

5 Rounds – 1:30 ON / 1:30 OFF

10 Deadlift 100/60

20 Wall Balls 9/6

Max Double Unders

V1.

5 Rounds – 1:30 ON / 1:30 OFF

10 Deadlift 80/50

15 Wall Balls 9/6

Max Double Unders

V2.

5 Rounds – 1:30 ON / 1:30 OFF

10 Deadlift 60/40

10 Wall Balls 9/6

Max Double Unders

Metcon (No Measure)

Midline

100x Flutter Kick

Thursday 13th September 2018


CrossFit North Head – CrossFit

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Metcon (Time)

Strength

10 to 1

Pistol Squats

T2B

Pull Up

Metcon (Time)

Partner WOD

For time:

*with one sand bag/MB between two, all movements done with sandbag + run

400m Run

100x Squats

400m Run

100x S2OH

400m Run

100x Lateral burpees over the bag

400m Run

Wednesday 12th September 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

3 set Superset

12x Single Leg Barbell RDL

12x Jumping Back Squat Holding Dead-ball/Sandbag at stomach

12x Weighted Hip Extensions

Rest 1:30

Metcon (Time)

Rx+.

21-15-9

OHS 40/30

Strict HSPU

INTO

12-9-6

Squat Snatch 40/30

Bar Muscle Up

Rx.

21-15-9

OHS 40/30

Kipping HSPU

INTO

12-9-6

Squat Snatch 40/30

6-4-2

Bar Muscle Up

V1.

21-15-9

OHS 30/20

Kipping HSPU

INTO

12-9-6

Squat Snatch 30/20

C2B Pull Up

V2.

21-15-9

OHS 30/20

Bench Scale HSPU

INTO

12-9-6

Power Snatch 30/20

Pull Up

Tuesday 11th September 2018


CrossFit North Head – CrossFit

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Banded Bench Press (5×5 @58% )

Banded Bench Press @50% *light bands

*bands only for experienced athletes

Metcon (Weight)

3 set Tri-set

10x KB Floor Press

10x Clap Push Up

Metcon (Time)

Rx.

3 Rounds

15 Hang Power Clean 60/40

15 Bar Facing Burpees

*if bar is dropped on HPC complete 200m penalty run

V1.

3 Rounds

15 Hang Power Clean 50/30

15 Bar Facing Burpees

*if bar is dropped on HPC complete 200m penalty run

V2.

3 Rounds

15 Hang Power Clean 40/25

15 Bar Facing Burpees

*if bar is dropped on HPC complete 200m penalty run