Category Archive: Workout of the Day

Benchmark Week. Thursday 24th January 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Bottoms Up (Time)

“Bottoms Up”

For time

50x burpees

1km row

25x burpee

Clang n Bang (Time)

“Clang and Bang”

Rx+

For time.

30x Clean and Jerk 100kg

Rx. 80% max C&J

Benchmark Week. Wednesday 23rd January 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Turn and Burn (Time)

“Turn and Burn”

For time

1.2km shuttle run

*20-40-60m x5

Push It (Time)

“Push It”

Rx+

For time

150x wall balls 10ft marker 9/6kg

Into

30/20x Ring Muscle Up

Rx

For time

150x wall balls 10ft marker 9/6kg

Into

20/10x Ring Muscle Up

V1.

For time

150x wall balls 10ft marker 6/3kg

Into

30/20x C2B Pull Up

V2.

For time

150x wall balls 10ft marker 6/3kg

Into

30/20x Pull Up

Benchmark Week. Tuesday 22nd January 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Double-Unders (Max reps in 2 minutes)

HSPU Testing (Time)

Complete the below for time:

Rx.

30x Strict HSPU

50x Kipping HSPU

V1.

15x Strict HSPU

30x Kipping HSPU

V2.

Max Strict HSPU

20x Kipping HSPU

Gut Check (Time)

“Gut Check”

Rx.

5 rounds for time

20x DB Snatch 22.5/15kg

20x Ab mat sit up

V1.

5 rounds for time

20x DB Snatch 17.5/10kg

20x Ab Mat Sit up

V2.

5 rounds for time

20x DB Snatch 15/8kg

20x Ab Mat Sit up

Benchmark Week. Monday 21st January 2019


CrossFit North Head – CrossFit

This week is our Benchmark/Testing week!
All classes will have some form of testing each day.
Please try to do as many days as you can, then be sure to record your results each day.
We will retest in 8 weeks time.

View Public Whiteboard

Back Squat (1 rep max)

3 or 5 rep max for beginners

Ninja Shit (Time)

“Ninja Shit”

Rx+

For time

30/20x Strict Pull Up

12x Thruster 40/30kg

60/40x kipping pull up

12x Thruster 40/30kg

40/30x c2b pull up

12x Thruster 40/30kg

20/10x bar muscle up

12x Thruster 40/30kg

Rx.

For time

20/10x Strict Pull Up

12x Thrusters 40/30kg

50/30x kipping pull up

12x Thrusters 40/30kg

30/20x c2b pull up

12x Thrusters 40/30kg

10/5x Bar muscle up

12x Thrusters 40/30kg

V1.

For time

10/5x Strict Pull Up

12x Thrusters 30/20kg

40/20x kipping pull up

12x Thrusters 30/20kg

20/10x c2b pull up

12x Thrusters 30/20kg

5/3x Jumping/Band Bar muscle up

12x Thrusters 30/20kg

V2.

For time

10/5x Banded Strict Pull Up

12x Thrusters 20/15kg

30/15x kipping pull up

12x Thrusters 20/15kg

15/10x c2b pull up

12x Thrusters 20/15kg

5/3x Jumping/Band Bar muscle up

12x Thrusters 20/15kg

Saturday 19th January 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Time)

Rx.

10-9-8-7-6-5-4-3-2-1

DB Devil’s Press 22.5/15s

Bar Muscle Up

V1.

10-9-8-7-6-5-4-3-2-1

DB Devil’s Press 17.5/12.5s

C2B Pull Up

V2.

10-9-8-7-6-5-4-3-2-1

DB Devil’s Press 15/10s

Pull Up

Friday 18th January 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Deadlift Rack Pull (3×5)

Set racks up at knee height.

Set as per deadlift load hammies, then pull to lock out.

Improves second phase of a deadlift

Metcon (Time)

For time

Rx.

21-15-9

KB Thruster 2x 24/16s

Cal Row/Ski/Bike

REST 1:2 WORK

9-15-21

KB Thruster 2x 24/16s

Cal Row/Ski/Bike

V1. 20/12s

V2. 16/8s

Thursday 17th January 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (No Measure)

Gymnastic Strength.

Rx.

3 Rounds for time

2x Wall Walk

4x Hip to Bar Pull Up

10m HS Walk

3-5x Bar Muscle Up

V1.

3 Rounds for time

2x Wall Walk

4x Hip to Bar Pull Up

HS Walk into wall progression

3x Jumping Bar Muscle Up

Metcon (AMRAP – Rounds and Reps)

Rx.

15 mins AMRAP

10x DB Snatch *each arm 22.5/15kg

20x Air Squats

20x Hops over bench

https://youtu.be/k26nVfpByqY

V1.

15 mins AMRAP

10x DB Snatch *each arm 17.5/10kg

20x Air Squats

20x Hops over bench

https://youtu.be/k26nVfpByqY

V2.

15 mins AMRAP

10x DB Snatch *each arm 12.5/8kg

20x Air Squats

20x Hops over bench

https://youtu.be/k26nVfpByqY

Wednesday 16th January 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Front Squat (5×3 @85%)

Metcon (Weight)

Rx+

10min EMOM – “Marcho Man”

3 Power Clean + 3 Front Squat + 3 Jerk 90/65

5 MIN REST

10min EMOM

3 Power Snatch + 3 OHS 70/45

Rx.

10min EMOM – “Marcho Man”

3 Power Clean + 3 Front Squat + 3 Jerk 80/55

5 MIN REST

10min EMOM

3 Power Snatch + 3 OHS 60/40

V1.

10min EMOM – “Marcho Man”

3 Power Clean + 3 Front Squat + 3 Jerk 60/40

5 MIN REST

10min EMOM

3 Power Snatch + 3 OHS 40/30

V2.

10min EMOM – “Marcho Man”

3 Power Clean + 3 Front Squat + 3 Jerk 50/30

5 MIN REST

10min EMOM

3 Power Snatch + 3 OHS 30/20

Tuesday 15th January 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Weight)

Strength.

3 set

3x Push Jerk @85%

6x Tempo Ring Row *5 sec negative

9x Hollow Rocks

Metcon (Time)

Rx.

5 Rounds – RD:RD

20/15 Cal AB Sprint

15 T2B

V1.

5 Rounds – RD:RD

20/15 Cal AB Sprint

10 T2B

5 Rounds – RD:RD

15/10 Cal AB Sprint

10 T2Rings

Monday 14th January 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Weight)

Strength.

3 sets

10x DB RNT Reverse Lunge *each leg

https://youtu.be/IAK6wqGxoss

10x Lateral Squats *each side

10x Dead Ball Squats

Metcon (AMRAP – Rounds and Reps)

Rx+.

20min AMRAP

3 Rope Climbs 15ft

6 Power Cleans 100/60

9 Burpee Box Jumps 24/20″

400m Run

Rx.

20min AMRAP

3 Rope Climbs 15ft

6 Power Cleans 80/50

9 Burpee Box Jumps 24/20″

400m Run

V1.

20min AMRAP

1 Rope Climbs 15ft

6 Power Cleans 60/40

9 Burpee Box Jumps 20″

400m Run

V2.

20min AMRAP

1 Rope Climbs 15ft *attempt

6 Power Cleans 50/30

9 Burpee Box Jumps 20″

400m Run