Category Archive: Workout of the Day

Friday 22nd February 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Front Squat (4×6 @60% of 8rm)

Metcon (Weight)

Alternating EMOM 12 mins

Min 1. 30x KB swing

Min 2. 15x Goblet Squat

*choose weight that you can get reps done in max 45 seconds.

Rx. 24/16kg

V1. 20/12kg

V2. 16/8kg

Metcon (AMRAP – Reps)

EMOM 12 mins

Min 1. 30 sec Burpees

Min 2. 30 sec 10m Shuttle run

Min 3. 30 sec Double Unders

Thursday 21st February 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Weight)

Alternating 12min EMOM

Odd – 12x CG Bench Press

Even – 6x Upright Row + 6x Bent Over Row

Metcon (AMRAP – Rounds and Reps)

15 min EMOM

With double DBs

4x Bent over row

4x Burpees with DBs

4x Burpees without DB

Rx. 22.5/15kg

V1. 17.5/12.5kg

V2. 10/7kg

1k Run (Time)

Running Conditioning

1km run time trial

Wednesday 20th February 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Deadlift (4×6 @65% of 8rm)

Metcon (AMRAP – Reps)

Rx.

1:30 on, 3:00 off x5

15/10 cal Bike

Max Rope climbs in time remaining

V1.

1:30 on, 3:00 off x5

15/10 cal Bike

Max Rope walk ups in time remaining

Tuesday 19th February 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Time)

3 rounds

1:1 with a partner

250m Row

4x Burpees over the rower

Metcon (AMRAP – Rounds and Reps)

Rx.

20 min AMRAP

15x Strict Pull Up

30x Push Up

45x Squats

V1.

20 min AMRAP

15x Strict Pull Up *band scale

30x Push Up

45x Squats

Metcon (Weight)

Rx.

Every 30 sec for 7 minutes

5x Bar horizontal row

5x Bicep curls

*if too many people work 1:1 with a partner for 14 rounds each

Monday 18th February 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Back Squat (2×20 @65% of 20rm)

Metcon (AMRAP – Reps)

Rx.

2:00 on 2:00 off x5

20 ring dips

Max squat cleans 60/40kg in time remaining

V1.

2:00 on 2:00 off x5

20 ring dips *band scale

Max squat cleans 50/35kg in time remaining

V2.

2:00 on 2:00 off x5

30 Bench Dips

Max squat cleans 40/30kg in time remaining

Saturday 16th February 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

A.

Rx.

7min AMRAP

10x Push Up

10x Back Squat 50/35kg

V1. 40/30kg

V2. 30/20kg

Metcon (Time)

B.

Rx.

For time

800m Run

Then

10 rounds

10x Strict HSPU

10x Pistols

Then

800m Run

Then

50x Burpees

V1.

For time

800m Run

Then

10 rounds

10x Kipping HSPU

10x Pistols Band Scale

Then

800m Run

Then

50x Burpees

V2.

For time

800m Run

Then

10 rounds

10x Box Scale HSPU

10x Pistols Bench scale

Then

800m Run

Then

50x Burpees

Friday 15th February 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Front Squat (4×8 @80% of 8rm)

Metcon (AMRAP – Reps)

Rx.

30 second on 1:00 off x10 rounds

Rounds 1-5

10x Push Press 40/30kg

Max Air Squats in time remaining

Rounds 6-10

10x Front Squat

Max Ring Row in time remaining

V1. 30/20kg

Thursday 14th February 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Seated Strict Press (3×10)

Metcon (AMRAP – Rounds and Reps)

A.

Rx.

10 min AMRAP

10x Ring Dips

10m HS Walk

10x Strict Pull Up

V1.

10 min AMRAP

10x Banded Ring Dips

10m HS Box Walk Arounds

10x Banded Strict Pull Up

Metcon (AMRAP – Rounds and Reps)

B.

Rx.

10 min AMRAP

10 cal row/ski/bike

10x Alternating DB Snatch 30/22.5kg

10x Box jump overs 24/20″

V1.

10 min AMRAP

10 cal row/ski/bike

10x Alternating DB Snatch 25/17.5kg

10x Box jump overs 24/20″

V2.

10 min AMRAP

10 cal row/ski/bike

10x Alternating DB Snatch 20/12.5kg

10x Box jump overs 20″

Wednesday 13th February 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Back Squat (2×20 @85% of 20rm )

Metcon (AMRAP – Rounds and Reps)

Rx.

20 min AMRAP

5x Thrusters 60/40kg

7x Hang Power Clean

10x Sumo Deadlift High Pull

50x Double Unders

V1.

20 min AMRAP

5x Thrusters 50/35kg

7x Hang Power Clean

10x Sumo Deadlift High Pull

50x Double Unders

V2.

20 min AMRAP

5x Thrusters 40/30kg

7x Hang Power Clean

10x Sumo Deadlift High Pull

25x Double Unders

Tuesday 12th February 2019


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Weight)

Strength

Alternating 12min EMOM

Odd – 8 CG Bench Press

Even – 8 Upright Row

Metcon (AMRAP – Reps)

Rx.

EMOM 0-5 mins

15 sec Assault Bike

EMOM 6-10 mins

3-5x Muscle Up

EMOM 11-15 mins

30 sec Ski

EMOM 16-20 mins

3x Burpee + Pull Up + T2B

*1 rep= 1x Burpee, 1x Pull up, 1x T2B

V1.

EMOM 0-5 mins

15 sec Assault Bike

EMOM 6-10 mins

5-8x C2B Pull Up

EMOM 11-15 mins

30 sec Ski/Row

EMOM 16-20 mins

3x Burpee + Pull Up + Double Leg Raise

*1 rep= 1x Burpee, 1x Pull up, 1x DLR

V2.

EMOM 0-5 mins

15 sec Assault Bike

EMOM 6-10 mins

10x Pull Up

EMOM 11-15 mins

30 sec Ski/Row

EMOM 16-20 mins

3x Burpee + Jumping Pull Up + Hanging Knee Tuck

*1 rep= 1x Burpee, 1x Pull up, 1x T2B