Category Archive: Workout of the Day

Tuesday 19th June 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

5 set superset

6x Single Arm DB Strict Press *each arm

6x Strict Chin Up *weighted if you can

Metcon (AMRAP – Reps)

Anaerobic Power

Rx.

12 sets

30 sec AMRAP, 1:30 rest

5x No Press Burpee

5x T2B

Max Single Arm KB Snatch 24/16kg in time remaining

*6 sets Left arm, 6 sets Right Arm, Alternate each round.

V1.

12 sets

30 sec AMRAP, 1:30 rest

5x No Press Burpee

5x T2Rings

Max Single Arm KB Snatch 20/12kg in time remaining

*6 sets Left arm, 6 sets Right Arm, Alternate each round.

V1.

12 sets

30 sec AMRAP, 1:30 rest

5x No Press Burpee

5x Hanging Double Leg Raise

Max Single Arm KB Snatch 16/8kg in time remaining

*6 sets Left arm, 6 sets Right Arm, Alternate each round.

Monday 18th June 2018


CrossFit North Head – CrossFit

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Deadlift (4×6 @80%)

Metcon (AMRAP – Reps)

Phosphate System

Rx.

12 sets total

4 sets

20 seconds on 1 min off

Deadlift 60/40kg

4 sets

20 seconds on 1 min off

Thrusters 40/30kg

4 sets

10 seconds on 1 min off

Assault Bike

V1.

DL 50/30kg

Thruster 30/20kg

V2.

DL 40/30kg

Thruster 20/10kg

Endurance: Monday 18th June


CrossFit North Head – North Head Endurance

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Metcon (Time)

5 rounds for time:

400m Row

20x Russian KB Swings

20x Goblet Squats

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

250m Run

15x Hand Release Push Up

20x Ring Row

25x Hanging Knee Tucks

Saturday 16th June 2018

CrossFit North Head – CrossFit North Head

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Power Snatch (6-4-2, 5-3-1 *2 waves)

Metcon (Weight)

Every 1:30×8

2x Power Clean + 2x Jerk

Max Height Box Jump (Distance)

Max Height Box Jump
4×5 High Box Jump – same height as last week

Metcon (AMRAP – Rounds and Reps)

COMP WOD

Rx.

2 min AMRAP

8x Hang Power Snatch 60/40kg

8x Burpee Over the bar

2 min Rest

2:30 min AMRAP

8x OHS 60/40kg

8x Burpee Over the bar

2:30 min Rest

3 min AMRAP

8x Snatch 60/40kg

8x Burpee Over the bar

V1.

2 min AMRAP

8x Hang Power Snatch 50/30kg

8x Burpee Over the bar

2 min Rest

2:30 min AMRAP

8x OHS 50/30kg

8x Burpee Over the bar

2:30 min Rest

3 min AMRAP

8x Snatch 50/30kg

8x Burpee Over the bar

V2.

2 min AMRAP

8x Hang Power Snatch 40/20kg

8x Burpee Over the bar

2 min Rest

2:30 min AMRAP

8x OHS 40/20kg

8x Burpee Over the bar

2:30 min Rest

3 min AMRAP

8x Snatch 40/20kg

8x Burpee Over the bar

Friday 15th June 2018

CrossFit North Head – CrossFit North Head

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Metcon (Weight)

A1. 6×8 Barbell Split Squat *each leg

A2. 6×8 Heavy Russian KBS

A3. 6×8 Nordic Curls

Metcon (AMRAP – Reps)

Rx.

10 total sets

5 sets

30 sec AMRAP, 1:30 rest

10x Pull Ups

Max Thrusters 40/30kg in time remaining

5 sets

30 sec AMRAP, 1:30 rest

10x Thrusters 40/30kg

Max Pull Ups in time remaining

V1.

10 total sets

5 sets

30 sec AMRAP, 1:30 rest

10x Pull Ups- band scale

Max Thrusters 40/30kg in time remaining

5 sets

30 sec AMRAP, 1:30 rest

10x Thrusters 40/30kg

Max Band scale Pull Ups in time remaining

V2.

10 total sets

5 sets

30 sec AMRAP, 1:30 rest

10x Jumping Pull Ups

Max Thrusters 30/20kg in time remaining

5 sets

30 sec AMRAP, 1:30 rest

10x Thrusters 30/20kg

Max Jumping Pull Ups in time remaining

Thursday Endurance Test


CrossFit North Head – Endurance

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5k Run (Time)

Max Effort 5k Run

Thursday 14th June 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

A1. 6×8 DB Incline Bench Press

A2 6×8 Strict Ring Dip

A3. 6×8 Plate Weighted Push Up

Metcon (AMRAP – Rounds and Reps)

6 mins Assault Bike

Take note of average Watts and RPM

Rest 1 min

6 min AMRAP

400m Run

10x Lunge and reach

10x Lunge and twist

10x Pistol Squat

10x Clap Push Up

10m HS Walk

Rest 1 min

6 min AMRAP (use empty barbell)

400m Row

20x Deadlift

20x Hang Power Clean

20x Strict Press

20x Good Morning

20x OHS

Wednesday 13th June 2018


CrossFit North Head – CrossFit

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Back Squat (6×6 @70%)

Single Leg RDL (6×6 *each leg)

Metcon (AMRAP – Rounds and Reps)

Rx.

6 sets

1:30 AMRAP, 3:00 Rest

Run 100m

8x Cross body DB snatch 22.5/15kg (one round left arm, one round right)

16x KBS 32/24kg

V1.

6 sets

1:30 AMRAP, 3:00 Rest

Run 100m

8x Cross body DB snatch 15/10kg (one round left arm, one round right)

16x KBS 24/16kg

V2.

6 sets

1:30 AMRAP, 3:00 Rest

Run 100m

8x Cross body DB snatch 12.5/8kg (one round left arm, one round right)

16x KBS 20/12kg

Tuesday 12th June 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

A1. 6×6 Barbell Bent over Row

A2. 6×6 Strict Ring Pull Up *thumbs to chest

A3. 6×6 Banded Face Pulls

Metcon (AMRAP – Reps)

EMOTM 18 mins

*aim is sub 15 seconds for each round.

Rx.

0-6 mins

10 cal Assault Bike/Row/Ski

7-12 mins

10x Burpees

13-18 mins

10x Box Jumps 24/20″

V1.

0-6 mins

8 cal Assault Bike/Row/Ski

7-12 mins

7x Burpees

13-18 mins

10x Box Jumps 20″

Monday 11th June 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

A1. 6×6 Single Arm DB Push Press *each arm

A2. 6×6 HSPU *choose hardest variation

A3. 6×6 Barbell Shrugs

Metcon (Time)

Partner WOD *only one partner working at a time

Rx.

200x Double Unders

10x Rope climbs

100x T2B

10x Rope climbs

100x S2OH 60/40kg

10x Rope climbs

100 cal Row/Ski/Bike

V1.

150x Double Unders

8x Rope climbs

100x T2Rings

8x Rope climbs

100x S2OH 50/30kg

8x Rope climbs

100 cal Row/Ski/Bike

V2.

100x Double Unders

6x Rope climbs

100x Hanging Double Leg Raises

6x Rope climbs

100x S2OH 40/20kg

8x Rope climbs

100 cal Row/Ski/Bike