Category Archive: Workout of the Day

Thursday 14th December 2017- Strength Endurance Testing Week


CrossFit North Head – CrossFit

Metcon (Time)

Run Test

1.2km time trial

*shuttle run markers @0-10-20-30-40-50m x4

Metcon (AMRAP – Reps)

Rx.

2 rounds for total reps

4 min AMRAP

HSPU

Rest 1 minute

3 min AMRAP

T2B

Rest 45 seconds

2 min AMRAP

Hand Release Push Up

Rest 30 seconds

1 min AMRAP

Burpees

Rest 15 seconds

V1.

2 rounds for total reps

4 min AMRAP

HSPU *scale as needed

Rest 1 minute

3 min AMRAP

T2Rings or Hanging Knee Tuck

Rest 45 seconds

2 min AMRAP

Hand Release Push Up

*scale to knees

Rest 30 seconds

1 min AMRAP

Burpees

Rest 15 seconds

Wednesday 13th December 2017-Strength Endurance Testing Week


CrossFit North Head – CrossFit

Metcon (Time)

Assault on Karen

150x Wall Balls

*emotm 10/7 cal Assault Bike/Ski or 10x Ab Mat Sit Up

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Rx.

10min AMRAP

30x Double Unders

15x Power Snatch 35/25kg

V1.

10min AMRAP

30x Double Unders

15x Power Snatch 25/15kg

V2.

10min AMRAP

15x Double Unders

15x Power Snatch 20/10kg

Tuesday 12th December- Strength Endurance Testing Week


CrossFit North Head – CrossFit

Metcon (Time)

Pressing Endurance Test (20min cap)

Rx

For Time

30x Ring dips

30x Strict HSPU

30x Bench Press @80/45kg

30x Hand release push up

V1

For Time

30x Band Scale Ring dips

30x Kipping HSPU

30x Bench Press @60/35kg

30x Hand release push up

V2.

For Time

30x Band Scale Ring dips

30x Bench piked HSPU

30x Bench Press @40/25kg

30x Hand release push up

Metcon (Time)

Rx+.

For Time

1000m Row

30 Back Squats 100/60kg

1000m Row

Rx.

For Time

1000m Row/Run

30 Back Squats 80/45kg

1000m Row/Run

V1.

For Time

1000m Row/Run

30 Back Squats 60/35kg

1000m Row/Run

V2.

For Time

1000m Row/Run

30 Back Squats 50/30kg

1000m Row/Run

Monday 11th December 2017-Strength Endurance Testing Week!


CrossFit North Head – CrossFit

Metcon (Weight)

Oly Endurance

15-12-9

Unbroken TnG Power Clean and Jerk

*3 min rest after each set / increase weight as reps decrease

Metcon (Time)

Rx.

For Time

50 Cal Assault Bike

50 Power Snatch 30/20

50 Burpee Box Jump Overs 24/20″

50 C2B Pull Ups

50 Wall Balls 9/6

50 TTB

V1.

For Time

50 Cal Bike/Row/Ski

50 Power Snatch 30/20

50 Burpee Box Jump Overs 24/20″

50 Pull Ups

50 Wall Balls 9/6

50 TTRings

V2.

For Time

50 Cal Bike/ Row/ Ski

50 Power Snatch 20/15

50 Burpee Box Jump Overs 20″

50 Jumping Pull Ups

50 Wall Balls 6/3

50 Hanging knee tucks

DELOAD WEEK- Saturday 9th December 2017

CrossFit North Head – CrossFit

Xmas party today!!!
11am @ Little Manly

Metcon (No Measure)

Oly Lifting

Split Jerk

5 sets

Split Jerk + 5x Strict press from jerk position

10×2 Dip Pause + Split Jerk

10×1 Split Jerk

*light focus on speed and technique

Clean and Jerk

5×1 Clean pull + below knee hang clean

10×1 Clean Lift off (pause @ knees) + Clean

10×1 Clean and Jerk

*stay light

Metcon (Time)

“12 Days of Christmas”

Rx.

1. 250m Run

2. Muscle up

3. Power Clean and Jerk 80/45kg

4. HSPU

5. Double DB G2OH 20/15kg

6. T2B

7. Front Squat 80/45kg

8. Plate OH Lunge 20/15kg

9. Burpee

10. Deadlift 80/45kg

11. Wall Ball 9/6kg

12. DB Hang Squat Clean Thruster 20/15kg

V1.

1. 250m Run

2. C2B Pull up

3. Power Clean and Jerk 60/35kg

4. HSPU

5. Double DB G2OH 15/10kg

6. Hanging Knee Tuck

7. Front Squat 60/35kg

8. Plate OH Lunge 15/10kg

9. Burpee

10. Deadlift 60/35kg

11. Wall Ball 9/6kg

12. DB Hang Squat Clean Thruster 15/10kg

V2.

1. 250m Run

2. Pull up

3. Power Clean and Jerk 40/25kg

4. Bench Scale HSPU or Push Up

5. Double DB G2OH 10/7kg

6. Hanging Knee Tuck

7. Front Squat 40/25kg

8. Plate OH Lunge 10/7kg

9. Burpee

10. Deadlift 40/25kg

11. Wall Ball 6/3kg

12. DB Hang Squat Clean Thruster 10/7kg

DELOAD WEEK- Friday 8th December 2017


CrossFit North Head – CrossFit

Xmas party tomorrow!!!!
11am @ Little Manly

Metcon (AMRAP – Reps)

Back Squat

Death by Back Squat @ Body weight STOP @ 10 if you get there.

1 on 1st minute

2 on 2nd minute

etc…

*scale weight as needed.

Metcon (AMRAP – Reps)

Rx.

5x 2min ON / 1min OFF

5 Squat Snatch 40/30

5x OHS

20 Double Unders

Max V-sit ups in time remaining

V1.

5x 2min ON / 1min OFF

5 Squat Snatch 30/20

5x OHS

20 Double Unders

Max V-sit ups in time remaining

V2.

5x 2min ON / 1min OFF

5 Squat Snatch 20/10

5x OHS

10 Double Unders

Max V-sit ups in time remaining

DELOAD WEEK- Thursday 7th December 2017


CrossFit North Head – CrossFit

Xmas party this Saturday @ Little Manly!

Metcon (Weight)

Kettle Bell Movement Prep

Single Arm 5 sets each arm.

Use as movement warm up.

2x Swing

2x Clean

2x Press

2x OHS

2x Windmills

Metcon (Weight)

Midline

5 rounds not for time

30 seconds Double KB 90 degree (@elbows) bottoms up holds

GHD Sorenson hold plus plate row

30 seconds Double KB OH Hold

Metcon (Time)

Partner WOD

With One KB between two.

KB can NOT be put down for the entire workout

600m Run *one partner holding KB at any time

200x Russian KB Swings

400m Run *one partner holding KB at any time

200x KB Goblet Thrusters

250m Run *one partner holding KB at any time

200x KB Sumo Deadlift High Pulls

100m Run *one partner holding KB at any time

Rx. 32/24kgkg

V1. 24/16kg

V2. 20/12kg

DELOAD WEEK- Wednesday 6th December 2017


CrossFit North Head – CrossFit

Metcon (Time)

Barbell Cycling

Rx.

5 rounds

9x Deadlift 50/35kg

7x Hang Power Clean

5x Front Squat

3x S2OH

50x Double Unders

*1 minute rest

V1.

5 rounds

9x Deadlift 40/30kg

7x Hang Power Clean

5x Front Squat

3x S2OH

50x Double Unders

*1 minute rest

V2.

5 rounds

9x Deadlift 30/20kg

7x Hang Power Clean

5x Front Squat

3x S2OH

20x Double Unders

*1 minute rest

Metcon (AMRAP – Rounds and Reps)

Rx.

15min AMRAP

10 C2B Pull Ups

10 DBall Over Shoulder or 15x KB swing (your choice)

20 Cal Row/Ski/Bike

V1.

15min AMRAP

10 Pull Ups

10 DBall Over Shoulder or 15x KB swing (your choice)

20 Cal Row/Ski/Bike

V2.

15min AMRAP

20 Ring Row

10 DBall Over Shoulder or 15x KB swing (your choice)

20 Cal Row/Ski/Bike

DELOAD WEEK- Tuesday 5th December 2017


CrossFit North Head – CrossFit

Xmas Party this Saturday 11am @ Little Manly

Metcon (Time)

Aerobic Warm Up

3 rounds

3 rounds for time

400m Run

20/15 cal Bike

20/15 cal Row/Ski

Metcon (Weight)

Rx.

18min EMOM

1: 15 Wall Balls 9/6

2: 15 T2B

3: 250m Run

V1.

18min EMOM

1: 15 Wall Balls 9/6

2: 10 T2B/T2Rings

3: 250m Run

V2.

18min EMOM

1: 15 Wall Balls 6/3

2: 15 Hanging Double Leg Raises

3: 100m Run

DELOAD WEEK- Monday 4th December 2017


CrossFit North Head – CrossFit

Christmas Party this Saturday 11am @ Litle Manly

Metcon (Weight)

Shoulder Endurance

0-10 mins

30-20-10

Bench 40/25kg

Ring Dips

11-20 mins

30-20-10

S2OH 40/25kg

HSPU

*scale weight and gymnastics movements as needed

Metcon (Time)

Rx.

5 Rounds for time

10 DB Burpee Deadlifts 20/15s *must keep hands on DBs for all 10 reps

2 Rope Climbs

V1.

5 Rounds for time

10 DB Burpee Deadlifts 15/10s *must keep hands on DBs for all 10 reps

1 Rope Climbs

V2.

5 Rounds for time

10 DB Burpee Deadlifts 10/7s *must keep hands on DBs for all 10 reps

2 Rope Climb lock downs