Category Archive: Workout of the Day

Monday 14th May 2018


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (No Measure)

Strength.

3 set Giant set

A1. Ring Row Hold x45 seconds each set

A2. 6x Weighted parallel bar dip

A3. Ring Plank Hold x60 seconds each set *weighted if easy

A4. 5x Strict Ring Pull Up @31×1 *use a band as needed

Metcon (AMRAP – Reps)

Rx.

10x 1min ON / 1min OFF

10/8 Cal Assault Bike/Ski or 12/10 Cal Row

Max DB Burpee 15s/10s

V1.

10x 1min ON / 1min OFF

10/8 Cal Assault Bike/Ski or 12/10 Cal Row

Max DB Burpee 10s/7s

Saturday 12th May 2018

CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Weight)

Oly Lifting

A. 4 sets

2x Snatch Lift off + 2x hang high pull + power snatch

B. Halting snatch grip pull 5×2

*aim here is to snatch pull but try pause at the shrug, maintaining tension in your upper back and traps to be able to stop the bar

C. Power snatch *heavy triple for the day

*aim is to triple what you doubled last week

D. EMOM 5 mins

Power Clean + 2x Jerk

*use this as a light speed warm up

E. Power Clean and Jerk

*heavy single for the day in 8mins

Metcon (Time)

Rx+.

5 Rounds – RD:RD w/ Partner

10 Thrusters 70/45

10m Overhead Walking Lunge

Then

5 Rounds – RD:RD w/ Partner

20 GHD Sit Ups

20 Wall Balls 9/7

Rx.

5 Rounds – RD:RD w/ Partner

10 Thrusters 60/40

10m Overhead Walking Lunge

Then

5 Rounds – RD:RD w/ Partner

20 GHD Sit Ups

20 Wall Balls 9/7

V1.

5 Rounds – RD:RD w/ Partner

10 Thrusters 50/30

10m Overhead Walking Lunge

Then

5 Rounds – RD:RD w/ Partner

20 Ab mat Sit Ups

20 Wall Balls 7/3

V2.

5 Rounds – RD:RD w/ Partner

10 Thrusters 40/20

10m Overhead Walking Lunge

Then

5 Rounds – RD:RD w/ Partner

20 Ab mat Sit Ups

20 Wall Balls 7/3

Friday 11th May 2018


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (No Measure)

A1. Paloff Press 3×10 Each side

https://youtu.be/7sSLc9MteFo

A2. Alternating crossbody opposite foot to hand strict T2B 3×10

Front Squat (@32×1 5×3)

Metcon (Time)

Rx.

For total time

3 rounds

5x Deadlift 80/55kg

5x Burpees over the bar

5x Bench jump overs

Rest 1 min

3 rounds

5x Deadlift 100/70kg

5x Burpees over the bar

5x Bench jump overs

Rest 2 min

3 rounds

5x Deadlift 120/95kg

5x Burpees over the bar

5x Bench jump overs

V1.

For total time

3 rounds

5x Deadlift 60/40kg

5x Burpees over the bar

5x Bench jump overs

Rest 1 min

3 rounds

5x Deadlift 80/55kg

5x Burpees over the bar

5x Bench jump overs

Rest 2 min

3 rounds

5x Deadlift 100/65kg

5x Burpees over the bar

5x Bench jump overs

V2.

For total time

3 rounds

5x Deadlift 40/30kg

5x Burpees over the bar

5x Plate jump overs

Rest 1 min

3 rounds

5x Deadlift 60/40kg

5x Burpees over the bar

5x Plate jump overs

Rest 2 min

3 rounds

5x Deadlift 80/55kg

5x Burpees over the bar

5x Plate jump overs

Thursday 10th May 2018


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (No Measure)

Strength

3 set Giant Set

B1. Ring Row Hold x40 seconds

B2. Parallel bar dip @31×0 x4 *weighted if easy

B3. Plank Waves 3×30 seconds

https://youtu.be/JRCQHYQt7Ik

B4. Chin Over the bar chin up hold x max effort

Metcon (Time)

Rx.

27-21-15-9 for time

S2OH 60/40kg

Pull Ups

V1.

27-21-15-9 for time

S2OH 50/30kg

Pull Ups

V2.

27-21-15-9 for time

S2OH 40/20kg

Ring Rows

Metcon (No Measure)

Midline Finisher

Coaches choice

Wednesday 9th May 2018


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Time)

Speed

EMOM 3mins

Shuttle Run

0-5-10-15-20-25m

Or

Row 250/200m

Rest 2 mins

Repeat

Back Squat (3×5 @60-65%)

*aim is very fast and explosive reps. The speed with which you move the weight means everything. GET UP FAST!

One set every 2:30

Metcon (AMRAP – Reps)

1 min per station x 4 rounds

1. 40 second Lateral Box Skiers 10″

https://www.youtube.com/watch?v=xm_fjDnCUTo

2. 40 second Burpee DB Squat Jumps

https://www.youtube.com/watch?v=L_QjiZGhZcM

3. 40 second Bike (calories)

4. Rest

Tuesday 8th May 2018


CrossFit North Head – CrossFit

View Public Whiteboard

Clean Grip Deadlift (4×2 @120% max clean)

Metcon (Weight)

Partner Wod

EMOM 10 min

1 min on, 1 min off (5 working minutes each)

30x KBS 24/16kg

*missed reps in any minute = 3x amount- Burpees at the end of the 10 mins for both partners

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

400m Run

30x Ab Mat Sit ups

400m Row/Ski

30x Thrusters 20/15kg

20 cal Bike

30x KTE

Monday 7th May 2018


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Weight)

A1. Alternating DB Bench @3×11 1×12, 1×10, 2×8 reps

*start arms locked out alternating at the top.

Tempo is from the top of the press, 3 sec down, x at bottom, 1 sec up, 1 sec at top

A2. Supinated Barbell Bent Over Row @201x 4×6 reps

Metcon (Time)

Rx+

12min CAP

5 Legless Rope Climbs 15ft

10 Strict HSPU

10 Strict Muscle Ups

10 Strict HSPU

15 Strict C2B Pull Ups

10 Strict HSPU

20 Strict Pull Ups

10 Strict HSPU

Max Cal Row/Ski/Bike in time remaining

Rx

12min CAP

3 Legless Rope Climbs 15ft

10 Strict HSPU

5 Strict Muscle Ups

10 Strict HSPU

10 Strict C2B Pull Ups

10 Strict HSPU

15 Strict Pull Ups

10 Strict HSPU

Max Cal Row/Ski/Bike in time remaining

V1

12min CAP

5 Rope Climbs 15ft

10 HSPU

10 Jumping Muscle Ups or 10x Strict C2B Pull up

10 HSPU

15 C2B Pull Ups *band scale

10 HSPU

20 Pull Ups *band scale

10 HSPU

Max Cal Row/Ski/Bike in time remaining

V2

12min CAP

5 Rope Climb Lock down attempts

10 Box Scale HSPU

10 Pull Ups *band scale

10 Box scale HSPU

15 C2B Pull Ups *band scale

10 Box Scale HSPU

20 Pull Ups *band scale

10 Box Scale HSPU

Max Cal Row/Ski/Bike in time remaining

Monday 30th April 2018

CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Weight)

Strength. 20 mins

3 set superset

A1. Ring Row Hold 30 seconds

A2. Weighted parallel bar dip @21×0 x6 reps

A3. Ring Plank Hold 30-60 seconds

A4. Strict Pull Up @1231 3x max at tempo *use band as needed

Metcon (Time)

Rx.

2018 AGE QUALIFERS EVENT 1.

For time

4x Thrusters 60/40kg

1x Rope Climb 15ft

8x Thrusters

2x Rope Climb

12x Thrusters

3x Rope Climb

V1.

For time

4x Thrusters 50/30kg

1x Rope Climb 10ft

8x Thrusters

2x Rope Climb

12x Thrusters

3x Rope Climb

V2.

For time

4x Thrusters 40/20kg

1x Rope Climb lockdown attempt

8x Thrusters

2x Rope Climb lockdown attempt

12x Thrusters

3x Rope Climb lockdown attempt

Metcon (No Measure)

Finisher

*coaches choice Midline work

Tuesday 1st May 2018

CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Weight)

Every 1:30 x6

Pausing power clean + 2x front squat

*pause for 2 seconds at the catch of the power clean then front squat from the ¾ position

Metcon (Time)

Partner WOD.

Complete in a relay style

2 Rounds

250m Run Hard

20x Burpees

400m Run Hard

15x Burpees

800m Run Hard

10x Burpees

Wednesday 2nd May 2018


CrossFit North Head – CrossFit

View Public Whiteboard

Back Squat (3×6 @55-60%)

*aim is very fast and explosive reps. The speed with which you move the weight means everything. GET UP FAST!

Rest 2:30 between sets.

Metcon (Weight)

Front foot elevated (on plate) split squat 3×8 *each leg

*Hold DB by your sides if adding load

Metcon (AMRAP – Rounds and Reps)

Rx.

2018 AGE QUALIFERS EVENT 3.

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots

100 double-unders

50-ft. handstand walk

100 double-unders

50-cal. row

100 double-unders

50-ft. handstand walk

100 double-unders

V1.

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots

100 double-unders

4x Box HS Walk Around

100 double-unders

50-cal. row

100 double-unders

4x Box HS Walk Around

100 double-unders

V2.

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots

50 double-unders

2x Box HS Walk Around

50 double-unders

50-cal. row

50 double-unders

4x Box HS Walk Around

50 double-unders