Category Archive: Workout of the Day

Tuesday 24th October 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Leg Endurance

3 set superset

10x Single leg RDLs *each leg

10x Bulgarian Split Squats *each leg (add weight if easy)

50x Walking Lunges

Rest 1:00 between sets.

Metcon (Time)

Rx.

0-5mins

50cal Bike/Ski/Row/800m Run

5-15mins

3 Rounds

30 Wall Ball 9/6kg

15 Ring Dips

15-20mins

50cal Bike/Ski/Row/800m Run

V1.

0-5mins

50cal Bike/Ski/Row/800m Run

5-15mins

3 Rounds

30 Wall Ball

15 Ring Dips *band scale

15-20mins

50cal Bike/Ski/Row/800m Run

V2.

0-5mins

40cal Bike/Ski/Row/600m Run

5-15mins

3 Rounds

30 Wall Ball

15 Bench Dips

15-20mins

40cal Bike/Ski/Row/600m Run

Monday 23rd October 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Oly- barbell cycling

5 sets.

3x Power Clean + 1x Jerk (jerk only after 3rd clean) +3x Hang Power Clean + Jerk (jerk only after 3rd clean)

*unbroken set.

*rest 2 mins between.

Metcon (Time)

Rx+.

For Time

10-20-30-20-10 DB Snatch 30/20kg

5-10-15-10-5 Bar Muscle Ups

Rx.

For Time

10-20-30-20-10 DB Snatch 30/20kg

3-6-9-6-3 Bar Muscle Ups

V1.

For Time

10-20-30-20-10 DB Snatch 22.5/15kg

5-10-15-10-5 C2B Pull Up

V2.

For Time

10-20-30-20-10 DB Snatch 15/10kg

5-10-15-10-5 Pull Up *band scale

Saturday 21st October 2017


CrossFit North Head – CrossFit

Push Jerk (10 mins Build to a moderate single)

Metcon (Weight)

then for time:

Drop set snatch

2-4-6-8-10

As reps drop you should be dropping weight off as well.

Power Clean (EMOTM 10 mins 2x Power Clean @75-85%)

Metcon (Time)

Rx.

35 min cap

Partner WOD

3 Rounds – Each

30/20 Cal Row/Ski/Bike

*Partner holds 2x KBs in front rack 24/16s

REST 5 MIN

For Time

100 Double DB Ground 2 Overhead 20/15s

20 Rope Climbs

V1.

35 min cap

Partner WOD

3 Rounds – Each

30/20 Cal Row/Ski/Bike

*Partner holds 2x KBs in front rack 20/12s

REST 5 MIN

For Time

100 Double DB Ground 2 Overhead 15/10s

16 Rope Climbs

V2.

35 min cap

Partner WOD

3 Rounds – Each

30/20 Cal Row/Ski/Bike

*Partner holds 2x KBs in front rack 16/8s

REST 5 MIN

For Time

100 Double DB Ground 2 Overhead 10/7s

20 Rope Climbs Walk Ups

Friday 20th October 2017

CrossFit North Head – CrossFit

Back Squat (3×20)

*2min rest between sets

+5kg from last week’s weight if you completed all sets last week.

Last week of this!

Metcon (Distance)

Rx+.

18min cap

50 Pull Ups

10 Squat Cleans 100/60

30 C2B Pull Ups

10 Squat Cleans 100/60

20 Bar Muscle Ups

10 Squat Cleans 100/60

Max Cal Row in time remaining

Rx.

18min cap

50 Pull Ups

10 Squat Cleans 80/50

30 C2B Pull Ups

10 Squat Cleans 80/50

20 Bar Muscle Ups

10 Squat Cleans 80/50

Max Cal Row in time remaining

V1.

18min cap

50 Ring Row

10 Squat Cleans 60/35

30 Pull Ups

10 Squat Cleans 60/35

20 C2B Pull Ups

10 Squat Cleans 60/35

Max Cal Row in time remaining

Thursday 19th October 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Shoulder Strength

EMOTM 10mins

5x Strict Press

5x HSPU

*scale to kipping/ box hspu if you can’t do strict HSPU

Metcon (Time)

Rx.

For total time

3 rounds

250m Run

20x Wall Balls

then

2 rounds

400m Run

20x KB Swings 32/24kg

then

1 round

600m Run

20x Burpees

V1.

For total time

3 rounds

250m Run

20x Wall Balls

then

2 rounds

400m Run

20x KB Swings 24/16kg

then

1 round

600m Run

20x Burpees

V2.

For total time

3 rounds

250m Run

20x Wall Balls

then

2 rounds

400m Run

20x KB Swings 16/12kg

then

1 round

600m Run

20x Burpees

Wednesday 18th October 2017

CrossFit North Head – CrossFit

Metcon (Weight)

KB superset

6 sets not for time

3 sets each arm.

*unbroken single arm sets.

5x KB Russian Swings

5x KB Hang Clean and Jerk

5x KB OHS

*rest as needed

Metcon (Time)

Rx

10 to 1 for time

DB Snatch *alternating 30/20kg

Ring Dips

V-sit ups

V1.

10 to 1 for time

DB Snatch *alternating 20/15kg

Banded Ring Dips

V-sit ups

V2.

10 to 1 for time

DB Snatch *alternating 15/10kg

Bench Dips

Feet touch sit ups

Tuesday 17th October 2017


CrossFit North Head – CrossFit

Metcon (Distance)

Pulling workout + Ski/Rowing

Rx.

For max distance Ski

7 min AMRAP

3x Pull Up

2x C2B

1x Bar Muscle Up

Max effort Ski for 20 secs

V1.

For max distance Row

7 min AMRAP

3x Pull Up

2x C2B

1x Band or Jumping Bar Muscle Up

Max effort Row for 20 secs

V2.

For max distance Row

7 min AMRAP

3x Banded Pull Up

2x Banded C2B

1x Jumping Bar Muscle Up

Max effort Row for 20 secs

Metcon (Time)

Rx.

5 Rounds for time

Run 250m

10 Deadlift 100/60kg

15 Burpee Box Jump Overs 24/20″

V1.

5 Rounds for time

Run 250m

10 Deadlift 80/45kg

15 Burpee Box Jump Overs 20″

V2.

5 Rounds for time

Run 250m

10 Deadlift 60/35kg

15 Burpee Box Step Overs 24/20″

Monday 16th October 2017

CrossFit North Head – CrossFit

Metcon (No Measure)

Cardio met con

Alternating EMOTM 14 mins

20/15 cal bike/row/ski

10 burpees

*scale bike as needed so you get at least 10 seconds rest per round.

Metcon (Time)

Rx.

For Time

100 Thrusters 30/20

*Every break take off 10 reps

REST 5 MIN

200 Double Unders

*Every break 10x Push Up

V1.

For Time

100 Thrusters 20/15

*Every break take off 10 reps

REST 5 MIN

100 Double Unders

*Every break 10x Push Up

Saturday 14th October 2017


CrossFit North Head – CrossFit

Snatch (single in 10 mins)

Metcon (Weight)

then for time:

Drop set snatch

2-4-6-8-10

As reps drop you should be dropping weight off as well.

Clean and Jerk (EMOTM 10 mins 1x Clean and Jerk @75%)

Metcon (Time)

Rx+.

Partner WOD

100 Clean and Jerk 40/30kg

100 Cal Row / Bike / Ski

80 Clean and Jerk 60/40kg

80 Cal Row / Bike / Ski

60 Clean and Jerk 80/50kg

60 Cal Row / Bike / Ski

40 Clean and Jerk 90/60kg

40 Cal Row / Bike / Ski

20 Clean and Jerk 100/70kg

20 Cal Row / Bike / Ski

Rx.

Partner WOD

100 Clean and Jerk 40/30kg

100 Cal Row / Bike / Ski

80 Clean and Jerk 60%

80 Cal Row / Bike / Ski

60 Clean and Jerk 70%

60 Cal Row / Bike / Ski

40 Clean and Jerk 75%

40 Cal Row / Bike / Ski

20 Clean and Jerk 80%

20 Cal Row / Bike / Ski

Friday 13th October 2017

CrossFit North Head – CrossFit

Metcon (No Measure)

Gymnastic Pulling work

3×15 Strict Pull Up

*use a band if needed to keep them unbroken

Rest 1:30 between sets

Metcon (No Measure)

*Option

If you don’t have a muscle up

Ring Muscle up:

Feet on a box ring row starting position to muscle up transition

Jumping muscle up to catch *don’t dip out

Hip to ring pull up

Tapped over muscle up attempts

If you do have muscle ups

EMOTM 5mins

1st Min. 5x Muscle Up

2nd Min. 4x Muscle Up

3rd Min. 3x Muscle Up

4th Min. 3x Muscle up

5th Min. 2x Muscle Up

6th Min. 2x Muscle up

7th Min. 1x Muscle Up

8th Min. 1x Muscle Up

Metcon (Weight)

Rx+.

0-10min

100 Double Unders

50 Overhead Squats 60/40

100 Double Unders

10-20min

100 Double Unders

10 Squat Snatch 90/60

100 Double Unders

Rx.

0-10min

100 Double Unders

50 Overhead Squats 50% max snatch

100 Double Unders

10-20min

100 Double Unders

10 Squat Snatch 85-90% max snatch

100 Double Unders

V1.

0-10min

50 Double Unders

50 Overhead Squats 50% max snatch

50 Double Unders

10-20min

50 Double Unders

10 Squat Snatch 85-90% max snatch

50 Double Unders