Category Archive: Workout of the Day

Saturday 10th November 2018


CrossFit North Head – CrossFit

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Metcon (AMRAP – Reps)

In teams of 3 for Max Reps Thrusters

20 min AMRAP

Thruster

400m Run *time keeper

Plank Hold

Rx+. 80/50kg

Rx. 70/40kg

V1. 60/35kg

V2. 50/30kg

Friday 9th November 2018


CrossFit North Head – CrossFit

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Overhead Squat (3×10)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Devil’s Press

https://youtu.be/_-iCGodEZNo

DB Walking Lunges *DB by your sides

Rx+. 22.5/15

Rx. 20/12.5

V1. 15/10

V2. 12.5/8

Thursday 8th November 2018


CrossFit North Head – CrossFit

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Push Press (5×2 @80%)

Metcon (Time)

Rx+.

12-9-6

S2OH 80/50

Muscle Up

400m Run *after each number

Rx.

12-9-6

S2OH 70/40

9-6-3

Muscle Up

400m Run *after each number

V1.

12-9-6

S2OH 50/35

C2B Pull Up

400m Run *after each number

V2.

12-9-6

S2OH 40/30

Pull Up

400m Run *after each number

Wednesday 7th November 2018


CrossFit North Head – CrossFit

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Hang Power Clean (3×3 @75%)

Metcon (AMRAP – Rounds and Reps)

Rx+.

20 min AMRAP

10 cal Assault Bike/Row/Ski

20x Ring Dips

30x Wall Ball

400m Run

Into

2 Rounds

10x Hang Power Clean 80/50kg

20 cal Row/Ski/Bike

30x Burpees

Rx.

20 min AMRAP

10 cal Assault Bike/Row/Ski

20x Ring Dips

30x Wall Ball

400m Run

Into

2 Rounds

10x Hang Power Clean 70/40kg

20 cal Row/Ski/Bike

30x Burpees

V1.

20 min AMRAP

10 cal Assault Bike/Row/Ski

20x Ring Dips *band scale

30x Wall Ball

400m Run

Into

2 Rounds

10x Hang Power Clean 60/35kg

20 cal Row/Ski/Bike

30x Burpees

V2.

20 min AMRAP

10 cal Assault Bike/Row/Ski

20x Bench Dips

30x Wall Ball

400m Run

Into

2 Rounds

10x Hang Power Clean 50/30kg

20 cal Row/Ski/Bike

30x Burpees

Tuesday 6th November 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

5 set superset

12x Bench Press

12x Double KB Front Squat + Alternating Single Arm Press

1 rep= 1x squat + 1x Press each arm

Rest 2:00

Metcon (AMRAP – Reps)

Rx.

10min AMRAP

10x Box Jump 24/20″

10x Deadlift 100/75kg

Rest 5 min

10min AMRAP

50x Double Unders

25x Pull Up

V1.

10min AMRAP

10x Box Jump 24/20″

10x Deadlift 80/55kg

Rest 5 min

10min AMRAP

50x Double Unders

25x Pull Up *band scale

V2.

10min AMRAP

10x Box Jump 20″

10x Deadlift 60/40kg

Rest 5 min

10min AMRAP

30x Double Unders

25x Jumping Pull Up

Monday 5th November 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

3 set superset

10x DB Snatch 30/22.5kg *5 each arm

10x Slam Balls

20x Hanging L-sit alternating Flutter Kicks

*rest as needed to feel fresh for throws

Metcon (AMRAP – Reps)

Rx.

1:30 on, 1:30 off x5 rounds

150m Run

15x Deadlift 60/40kg

Max rep Thrusters in time remaining

V1.

1:30 on, 1:30 off x5 rounds

150m Run

15x Deadlift 50/30kg

Max rep Thrusters in time remaining

V2.

1:30 on, 1:30 off x5 rounds

150m Run

15x Deadlift 40/30kg

Max rep Thrusters in time remaining

Saturday 3rd November 2018

CrossFit North Head – CrossFit

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Metcon (AMRAP – Reps)

6 Rounds – 40sec ON 20sec OFF

Burpee 6″

SDHP 40/30

Box Jump Overs 20″

Hang Power Snatch 40/30

Double Unders

• burpees 40sec / rest 20 sec / sdhp 40sec / rest 20sec / etc for 10rds

Friday 2nd November 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

3×6 Double KB Deadlift + Double KB Clean + Front Rack Step Ups

1 rep= 1x DL + 1x PC + 1x Step up

3×6 Single Arm/Single Leg Row *each arm/leg

*use band

Metcon (Weight)

Rx.

10-9-8-7-6-5-4-3-2-1

Double KB Front Squat 24/16s

TTB

Double KB Push Press 24/16s

TTB

V1.

10-9-8-7-6-5-4-3-2-1

Double KB Front Squat 20/12s

TTRings

Double KB Push Press 20/12s

TTRings

V2.

10-9-8-7-6-5-4-3-2-1

Double KB Front Squat 16/8s

Hanging Double Leg Raises

Double KB Push Press 16/8s

Hanging Double Leg Raises

Metcon (No Measure)

Coaches choice finisher!

Thursday 1st November 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

3 set superset

10x Barbell Push Press

10x DB Prone Row

10x Standing DB French Press

Rest 1:30

Metcon (Weight)

3 sets

30 second Dead Ball Hold at Stomach

30 sec rest

30 second Hollow Hold

30 sec rest

Metcon (Time)

Rx.

For time

21-15-9-15-21

Box Jumps 24″

2 for 1 Wall Balls

V1.

For time

21-15-9-15-21

Box Jumps 20″

2 for 1 Wall Balls

Wednesday 31st October 2018


CrossFit North Head – CrossFit

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Metcon (Time)

Strength Met Con (10 min Cap)

Rx+

12-9-6

Thruster 80/50

Strict HSPU

Rx.

12-9-6

Thruster 60/40

Strict HSPU

V1.

12-9-6

Thruster 50/30

Kipping HSPU

V2.

12-9-6

Thruster 40/20

Bench Scale HSPU

Metcon (Weight)

Endurance Met Con

Alternating EMOM 10 mins

Run 150m Shuttle (0-5-10-15-20-25m)

5x KB Swing 32/24kg + 2x Muscle Up

*scale weight and mup-pull up as needed

Straight into

Alternating EMOM 10 mins

20x Double Unders + 10-20x Push Up

15/10 cal Ski/Row/Bike

Straight into

3 Rounds

15x Power Snatch 35/25kg

15x Ab Mat Sit Up

*scale weight as needed