Category Archive: Workout of the Day

Thursday 22nd November 2018


CrossFit North Head – CrossFit

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Metcon (Time)

Strength Met Con

10-8-6-4-2

Bodyweight Power Clean

Bodyweight Bench Press

Bodyweight Front Squat

*scale as needed

Metcon (Time)

Rx.

27-21-15-9 for time

Ring Dips

Thrusters 40/30kg

*10 cal Bike/Ski/Row after each number

V1.

27-21-15-9 for time

Ring Dips *band scale

Thrusters 30/20kg

*10 cal Bike/Ski/Row after each number

V2.

27-21-15-9 for time

Bench Dips

Thrusters 20/15kg

*10 cal Bike/Ski/Row after each number

Wednesday 21st October 2019


CrossFit North Head – CrossFit

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Back Squat (3×2 @90%)

3×8 Barbell Single Leg RDLs *each leg

Tempo 3×11

*3 sec negative

Metcon (AMRAP – Rounds and Reps)

Rx+

12min AMRAP

7x Box Jump 36/30″

14x KBS 32/24kg

Rx.

12min AMRAP

7x Box Jump 30/24″

14x KBS 24/16kg

V1.

12min AMRAP

7x Box Jump 24/20″

14x KBS 20/12kg

V2.

12min AMRAP

7x Box Jump 20″

14x KBS 16/8kg

Tuesday 20th November 2018


CrossFit North Head – CrossFit

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Metcon (AMRAP – Reps)

Alternating EMOM 10mins

O- Shuttle Run 0-5-10-15-20-25m

E- 10x Burpees

Metcon (Time)

Endurance Met Con

Rx.

For total time:

3 Rounds

25x Wall Balls

400m Run

3 Rounds

25x Pull Up

25x Push Up

3 Rounds

50x Double Unders

15x Power Snatch 35/25kg

3 Rounds

15x Muscle Up

15x HSPU

V1.

For total time:

3 Rounds

25x Wall Balls

400m Run

3 Rounds

25x Ring Row

25x Push Up

3 Rounds

30x Double Unders

15x Power Snatch 25/15kg

3 Rounds

15x Pull Up

15x HSPU *bench scale

Monday 19th November 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

3 set superset 1:1 with a partner

10x MB Lateral Throw from lunge position + *each side

10x Slam Ball

10x OH Vertical Throw

5x Broad Jump

Metcon (AMRAP – Reps)

Rx+.

6 total sets

1-3 sets

1 min on, 2mins off

For max rep HSPU

10x Deadlift 100/70kg

HSPU

4-6 sets

1 min on, 2mins off

For max rep HSPU

3x Squat Clean 100/70kg

HSPU

Rx. 80/50kg

V1. 60/40kg

V2. 50/30kg

Saturday 17th November 2018


CrossFit North Head – CrossFit

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Metcon (3 Rounds for calories)

Rx.

Teams of 3

Max Calorie Assault Bike

10x DB S2OH 30/22.5kg *each arm

10x Hang Clean 40/30kg

3x AMRAPs

6:00-5:00-4:00

2:00 between sets

V1.

Teams of 3

Max Calorie Assault Bike/Row/Ski

10x DB S2OH 25/15kg *each arm

10x Hang Clean 30/20kg

3x AMRAPs

6:00-5:00-4:00

2:00 between sets

V2.

Teams of 3

Max Calorie Assault Bike

10x DB S2OH 20/10kg *each arm

10x Hang Clean 20/15kg

3x AMRAPs

6:00-5:00-4:00

2:00 between sets

Friday 16th November 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

3 sets

6x Barbell Push Press

6x Weighted Wide grip strict pull up

Rest 1:30

Metcon (Time)

Rx.

10 Rounds *each

1:1 with a partner

100m sprint

6x Burpee Box Jump Overs 24/20″

V1.

10 Rounds *each

1:1 with a partner

100m sprint

6x Burpee Box Jump Overs 20″

Thursday 15th November 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

3×10 Double KB Deadlift + Double KB Clean + Front Rack Step Ups

1 rep= 1x DL + 1x PC + 1x Step up

3×10 Single Arm/Single Leg Row *each arm/leg

*use band or cable

Metcon (AMRAP – Rounds and Reps)

Rx.

15 min Amrap

10x Dead ball to Shoulder

20x V-sit up

30x Ring Row

40x Wall Balls

Wednesday 14th November 2018


CrossFit North Head – CrossFit

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Bench Press (5×5)

Metcon (Time)

Rx.

Alternating EMOM 12 mins

O- Run 200m *run hard

E- 10x hang Power Snatch 35/25kg

*Straight into

EMOM 6 mins

20x Double Unders

5-8x Burpees

*Straight into

3 rounds

400m Run

1x Legless Rope climb

V1.

Alternating EMOM 12 mins

O- Run 200m *run hard

E- 10x hang Power Snatch 30/20kg

*Straight into

EMOM 6 mins

20x Double Unders

5-8x Burpees

*Straight into

3 rounds

400m Run

1x Rope climb

V2.

Alternating EMOM 12 mins

O- Run 100m *run hard

E- 10x hang Power Snatch 25/15kg

*Straight into

EMOM 6 mins

10x Double Unders

5-8x Burpees

*Straight into

3 rounds

400m Run

3x Rope climb walk ups

Tuesday 13th November 2018


CrossFit North Head – CrossFit

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Back Squat (5×2 @85%)

Superset with

5×6 Double KB Single Leg RDLs *each leg

Tempo 3×11

*3 sec negative

Metcon (Time)

Rx.

For time:

30/20x Muscle Up

10x Burpee

30x Double Under

30x C2B Pull Up

20x Burpee

30x Double Under

30x Pull Up

30x Burpee

30x Double Under

V1.

For time:

15/10x Muscle Up *jumping muscle ups or band bar mup

10x Burpee

30x Double Under

30x C2B Pull Up *band scale

20x Burpee

30x Double Under

30x Pull Up

30x Burpee

30x Double Under

V2.

For time:

30x C2B Pull Up *band scale

10x Burpee

15x Double Under

30x Pull Up *band scale

20x Burpee

15x Double Under

30x Ring row

30x Burpee

15x Double Under

Monday 12th November 2018


CrossFit North Head – CrossFit

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Metcon (Time)

Rx.

5 rounds for time

400m Run

20x KBS 24/16kg

10x SA KB Thruster *each arm

V1.

5 rounds for time

400m Run

20x KBS 20/12kg

10x SA KB Thruster *each arm

V2.

5 rounds for time

400m Run

20x KBS 16/8kg

10x SA KB Thruster *each arm

Cluster (10-8-6-4-2-1 *ascending weight one set every 2:00)