Category Archive: Workout of the Day

Monday 11th February 2019


CrossFit North Head – CrossFit

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Deadlift (4×8 @85% of 8rm)

Metcon (AMRAP – Reps)

Rx+

3 min on 3 min off x5

AMRAP

9x Burpees over the bar

3x Clean and Jerk 100/70kg

*can power clean

Rx.

3 min on 3 min off x5

AMRAP

9x Burpees over the bar

3x Clean and Jerk 80/55kg

*can power clean

V1.

3 min on 3 min off x5

AMRAP

9x Burpees over the bar

3x Clean and Jerk 60/40kg

*can power clean

V2.

3 min on 3 min off x5

AMRAP

9x Burpees over the bar

3x Clean and Jerk 50/35kg

*can power clean

Saturday 9th February 2019


CrossFit North Head – CrossFit

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Metcon (AMRAP – Reps)

Rx.

10 min AMRAP

Max Effort UB Double Under set

Into

Max Effort Strict HSPU

V1.

10 min AMRAP

Max Effort UB Double Under set

Into

Max Effort Kipping HSPU

V2.

10 min AMRAP

Max Effort Double Under set

Into

Max Effort Box Scale HSPU

Metcon (Time)

Rx.

1.6km Run

75x Wall Balls

1km Run

50x Wall Balls

800m Run

35x Wall Balls

400m Run

20x Wall Balls

V1.

1km Run

75x Wall Balls

800m Run

50x Wall Balls

600m Run

35x Wall Balls

400m Run

20x Wall Balls

Friday 8th February 2019


CrossFit North Head – CrossFit

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Back Squat (2×20 @80% of 20rm )

*if you haven’t done a 20rm, do one today instead!

Metcon (Weight)

Rx.

EMOM 10 minutes

10x G2OH with plate 20kg

5x Burpees onto plate

V1. 15kg

V2. 10kg

Metcon (AMRAP – Reps)

30 second on 1:30 off x10 sets

15x Push up

Max Burpees in time remaining

Thursday 7th February 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

*add 5kg to last week

Alternating 12min EMOM

Odd – 8 CG Bench Press

Even – 8 Bent Over Row

Metcon (AMRAP – Rounds and Reps)

Rx.

15 min AMRAP

8x SA DB Push Press 25/17.5 *4 each arm

8x V-sit up

8x Burpee without jump

Cash Out

600m Run

V1.

15 min AMRAP

8x SA DB Push Press 20/15 *4 each arm

8x V-sit up

8x Burpee without jump

Cash Out

600m Run

V2.

15 min AMRAP

8x SA DB Push Press 17.5/12.5 *4 each arm

8x V-sit up

8x Burpee without jump

Cash Out

600m Run

Wednesday 6th February 2019


CrossFit North Head – CrossFit

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Deadlift (4×8 @80% of 8rm)

*if you haven’t done an 8rm, do one today instead!

Metcon (Weight)

EMOM 10 mins

6x Plate triple crush

https://www.youtube.com/watch?v=zUrc6PO71nA

6x Triceps push up

Metcon (AMRAP – Reps)

20 seconds on, 40 second off

10 rounds

Round 1-5

20 second max effort Ski/Bike/Row

*ALL OUT MAX EFFORT

Round 6-10

20 second max Burpees

*score is total reps

Tuesday 5th February 2019


CrossFit North Head – CrossFit

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Shoulder Press (3×10)

Metcon (Time)

Rx.

21-15-9 for time

DB Clean and Jerk 15s/10s

Strict pull up

GHD sit up

400m Run

V1.

21-15-9 for time

DB Clean and Jerk 12.5s/8s

Strict pull up *with a band

GHD sit up *half range or Ab Mat Sit Ups

400m Run

V2.

21-15-9 for time

DB Clean and Jerk 10s/6s

Strict pull up *with a band

Ab mat sit up

400m Run

Monday 4th February 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

EMOM 10 mins (same minute)

10x Bench Press

10x Wall Balls

Metcon (AMRAP – Reps)

Rx.

2 mins on, 2 mins off x3

30x DB snatch 22.5/15kg

Max T2B in time remaining

V1.

2 mins on, 2 mins off x3

30x DB snatch 17.5/10kg

Max T2Rings in time remaining

V2.

2 mins on, 2 mins off x3

30x DB snatch 15/8kg

Max Hanging Double Leg Raises in time remaining

Saturday 2nd February 2019


CrossFit North Head – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Rx.

A.

10 min AMRAP

Max push up

5x Strict Pull Up

B.

3 min on 3 min off x5

5x Deadlift 60/40kg

5x Hang Power clean

5x Front Squat

V1.

A.

10 min AMRAP

Max push up

5x Pull Up

B.

3 min on 3 min off x5

5x Deadlift 50/35kg

5x Hang Power clean

5x Front Squat

V2.

A.

10 min AMRAP

Max push up

5x Ring Row

B.

3 min on 3 min off x5

5x Deadlift 40/30kg

5x Hang Power clean

5x Front Squat

Friday 1st February 2019


CrossFit North Head – CrossFit

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Front Squat (8rm)

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Rx.

“The Filthy Fifty”

For time:

50 box jumps 24/20″

50 jumping pull-ups

50 kettlebell swings 16/12kg

50 walking-lunge steps

50 knees-to-elbows

50 push presses 20/15kg

50 back extensions

50 wall-ball shots 9/6kg

50 burpees

50 double-unders

V1.

For time:

50 box jumps 20″

50 jumping pull-ups

50 kettlebell swings 12/8kg

50 walking-lunge steps

50 knees-to-elbows

50 push presses 20/15kg

50 back extensions *super-mans off the floor

50 wall-ball shots 9/6kg

50 burpees

50 double-unders *attempts

Thursday 31st January 2019


CrossFit North Head – CrossFit

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Shoulder Press (3×8 *use same weight across sets)

Metcon (AMRAP – Rounds and Reps)

Rx.

A.

10 MIN AMRAP

10 cal ski

5x C&J 60/40kg

1x Muscle Up

Into

B.

100x Plate G2OH 20/15kg

*every break 10x Burpees

V1.

A.

10 MIN AMRAP

10 cal ski

5x C&J 50/35kg

3x C2B Pull Up

Into

B.

100x Plate G2OH 20/15kg

*every break 10x Burpees

V2.

A.

10 MIN AMRAP

10 cal ski

5x C&J 40/30kg

5x Pull Up

Into

B.

100x Plate G2OH 15/10kg

*every break 10x Burpees