Category Archive: Workout of the Day

Saturday 15th December 2018


CrossFit North Head – CrossFit

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Metcon (AMRAP – Rounds)

“Ben Wadwell’s Burpee Beep Test”

0-6 min

O – 30 Double Unders

E – 15 Burpees

If complete

6-12 min

O – 40 Double Unders

E – 15 Burpees

If complete

12-18 min

O – 50 Double Unders

E – 15 Burpees

If complete

18-24 min

O – 60 Double Unders

E – 15 Burpees

*every missed rd complete 1 round of: (example if you miss min 18 you have 7 rds of below)

11 Toes-to-Bars

20 Air Squats

16 Kettlebell Swings 32/24kg

Friday 14th December 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

3 set superset

3x Rack Pull with tempo eccentric

*3 second negative

10x Seated Filly Press *each arm

https://youtu.be/K28luQGuY_g

20 second L Hang Flutter Kicks

https://youtu.be/Y7Ua1YRsqd0

Metcon (AMRAP – Reps)

Rx.

5x 2min ON / 1min OFF

20/15 Cal Assault Bike / Ski Erg

Max Wall Balls 9/6

V1.

5x 2min ON / 1min OFF

15/10 Cal Assault Bike / Ski Erg

Max Wall Balls 9/6

V2.

5x 2min ON / 1min OFF

10 Cal Assault Bike / Ski Erg

Max Wall Balls 6/3

Thursday 13th December 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

4 sets

10x DB RNT Split Squat *each leg

https://youtu.be/XXY78-Qx5w0

10x Lateral Step Up *each leg, weight as needed

10x Russian KBS

Metcon (Time)

Rx.

For time:

Run 800 meters

Then

10 rounds of the couplet:

10 Thrusters 30/20kg

10 Pistols

Then

Run 800 meters

V1.

For time:

Run 800 meters

Then

10 rounds of the couplet:

10 Thrusters 25/15kg

10 Pistols *band scale

Then

Run 800 meters

V2.

For time:

Run 800 meters

Then

10 rounds of the couplet:

10 Thrusters 20/10kg

10 Pistols *box scale

Then

Run 800 meters

Wednesday 12th December 2018


CrossFit North Head – CrossFit

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Metcon (AMRAP – Reps)

Gymnastic Strength.

*aim is one more rep than last week!

Rx.

Alternating EMOM 12mins

1-5x Muscle Up

10-20x HSPU

V1.

Alternating EMOM 12mins

5-10x C2B Pull Up

10-20x HSPU *kipping

V2.

Alternating EMOM 12mins

5-10x Pull Up

10-20x HSPU *box scale

Metcon (Time)

Rx+

10-8-6-4-2

Power Snatch 80/50

Strict Pull Up

into

10-8-6-4-2

Power Clean 100/60

Bench Press 100/60

Into

10-8-6-4-2

Deadlift 120/90

Box Jump 30/24

Rx.

10-8-6-4-2

Power Snatch 70/40

Strict Pull Up

into

10-8-6-4-2

Power Clean 90/50

Bench Press 90/50

Into

10-8-6-4-2

Deadlift 100/60

Box Jump 30/24

V1.

10-8-6-4-2

Power Snatch 60/35

Strict Pull Up

into

10-8-6-4-2

Power Clean 70/45

Bench Press 70/45

Into

10-8-6-4-2

Deadlift 80/55

Box Jump 24/20

V2.

10-8-6-4-2

Power Snatch 40/25

Strict Pull Up *band scale

into

10-8-6-4-2

Power Clean 60/35

Bench Press 60/35

Into

10-8-6-4-2

Deadlift 70/45

Box Jump 20

Tuesday 11th December 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

3 set superset

2x Pausing Front Squat @75%

Straight into

30 second KB Front Rack Wall Sit

https://youtu.be/Y4vaFqDhlO8

Metcon (Time)

Rx.

5 Rounds RD:RD w/ Partner

15 Push Jerk 60/40

50 Double Unders

15 Cal Assault Bike/Ski/Row

V1.

5 Rounds RD:RD w/ Partner

15 Push Jerk 50/30

40 Double Unders

15 Cal Assault Bike/Ski/Row

V2.

5 Rounds RD:RD w/ Partner

15 Push Jerk 40/30

30 Double Unders

10 Cal Assault Bike/Ski/Row

Monday 10th December 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Rx.

3 sets

10x Bench Press

2x Rope climb *1x legless + 1x Legs

20x Ring Push Up

V1.

3 sets

10x Bench Press

2x Rope climb

10x Ring Push Up

V2.

3 sets

10x Bench Press

4x Rope walk ups

10x Push Up

Metcon (AMRAP – Rounds and Reps)

Rx.

20min AMRAP

12 DB Power Cleans 22.5 / 15s

250m Run

24m DB FR Lunge 22.5 / 15s

250m Run

V1. 20/12.5

V2. 15/8

Saturday 8th December 2018


CrossFit North Head – CrossFit

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Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here

Friday 7th December 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength.

Rx.

3 set superset

3x Rack Pull with tempo eccentric

*3 second negative

5x Skin the cat

https://youtu.be/jSjXBvMVGSQ

20 second L Hang Flutter Kicks

https://youtu.be/Y7Ua1YRsqd0

V1.

3 set superset

3x Rack Pull with tempo eccentric

*3 second negative

5x Skin the cat *just tuck position

https://youtu.be/jSjXBvMVGSQ

20 second Hang Flutter Kicks

https://youtu.be/Y7Ua1YRsqd0

Metcon (Time)

Rx.

18-12-9-6-3 for time

Thrusters 35/25kg

Power Snatch

T2B

V1.

18-12-9-6-3 for time

Thrusters 30/20kg

Power Snatch

T2Rings

V2.

18-12-9-6-3 for time

Thrusters 20/15kg

Hang Power Snatch

Hanging Double Legs Raises

Thursday 6th December 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Rx.

3 sets

10x Glute Bridge Floor Press

https://youtu.be/htCbv-AamrE

2x Rope climb *1x legless + 1x Legs

10-20x Ring Push Up

V1.

3 sets

10x Glute Bridge Floor Press

https://youtu.be/htCbv-AamrE

2x Rope climb

10-20x Ring Push Up

V2.

3 sets

10x Glute Bridge Floor Press

https://youtu.be/htCbv-AamrE

1x Rope climb *leg lock down attempt

10x Push Up

Metcon (Time)

7 rounds for time of:

10 burpees *6″ touch

20 sit-ups

Wednesday 5th December 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Rx.

3 set superset

2x Pausing Front Squat @70%

Straight into

30 second KB Front Rack Wall Sit

https://youtu.be/Y4vaFqDhlO8

V1.

3 set superset

2x Pausing Front Squat @70%

Straight into

30 second Wall Sit

Metcon (Time)

Rx.

30 min workout

10 min AMRAP

10x Front Squat 60/40kg *clean the bar

20/15 cal Assault Bike

Into

10 min AMRAP

15x S2OH 60/40kg

20/15 cal Ski Erg

Into

10 min AMRAP

20x Pull Up

20/15 cal Row

V1. 50/35kg

V2. 40/30kg