Category Archive: Workout of the Day

Wednesday 22nd August 2018


CrossFit North Head – CrossFit

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Front Squat (4×6 @70% Rest 1:30-2mins)

Metcon (AMRAP – Rounds and Reps)

Rx.

15min AMRAP

12 TTB

12 Hang Power Cleans 50/35

12 HSPU

12 Overhead Squats 50/35

V1.

15min AMRAP

12 TTB

12 Hang Power Cleans 40/30

12 Kipping HSPU

12 Overhead Squats 40/30

15min AMRAP

12 TTB

12 Hang Power Cleans 30/20

12 Bench Scale HSPU

12 Overhead Squats 30/20

Tuesday 21st August 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

4 set Superset

12x Bench Press

12x Ring Dip

12x Triceps Push Up

Rest 1:30

Metcon (Time)

Rx.

3 Rounds

10 Deadlift 120/80

50 Double Unders

*800m Sprint at completion of 3 rounds to finish

V1.

3 Rounds

10 Deadlift 100/70

50 Double Unders

*800m Sprint at completion of 3 rounds to finish

V2.

3 Rounds

10 Deadlift 80/55

20 Double Unders

*800m Sprint at completion of 3 rounds to finish

Monday 20th August 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

4 set Superset

14x RDL

14x Jumping Back Squat

14x Cossack Squats

Metcon (AMRAP – Reps)

Rx.

5 Rounds – 1:30 ON / 3:00 OFF

25/20 Cal Bike/Ski/Row Sprint

Max Wall Balls 9/6

V1.

5 Rounds – 1:30 ON / 3:00 OFF

20/15 Cal Bike/Ski/Row Sprint

Max Wall Balls 9/6

V2.

5 Rounds – 1:30 ON / 3:00 OFF

15/10 Cal Bike/Ski/Row Sprint

Max Wall Balls 6/3

Metcon (AMRAP – Reps)

Midline

Tabata Ab Mat Sit Up

Saturday 18th August 2018


CrossFit North Head – CrossFit

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Metcon (Time)

Partner WOD

For time:

*only one partner working at a time (Run together)

800m Run

200x Wall Balls

600m Run

200x Pull Up

400m Run

200x Plate OH Walking Lunges 20/15kg

600m Run

200x Plate G2OH

800m Run

Friday 17th August 2018


CrossFit North Head – CrossFit

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Metcon (AMRAP – Reps)

Gymnastics Power

Muscle Up @50% max effort

20x Pistols *alternating

*muscle up go off your max UB effort

Eg. Max effort 10 reps, 50% is 5 reps

Metcon (AMRAP – Reps)

Rx.

1:00 on, 1:00 off x8 rounds

5x Deadlift 60/40kg

5x Hang Power Clean

5x Front Squat

5x S2OH

V1. 50/35kg

V2. 40/30kg

Thursday 16th August 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

3 sets

12x Floor Press

12x Ring Dip

()

Metcon (AMRAP – Rounds and Reps)

Rx.

15 min AMRAP

250m Row

10x Push Press 60/40kg

50x Double Under

10x Strict HSPU

V1.

15 min AMRAP

250m Row

10x Push Press 50/35kg

50x Double Under

10x Kipping HSPU

V2.

15 min AMRAP

250m Row

10x Push Press 40/30kg

25x Double Under

10x Bench Scale HSPU

Wednesday 15th August 2018


CrossFit North Head – CrossFit

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Front Squat (3×6 @67%)

Metcon (No Measure)

EMOM 9 mins

12x RDL

12x Jumping Back Squat *empty bar

12x Cossack Squats

Metcon (Time)

Rx.

3 Rounds for time

400m Run

30x Power Snatch 35/25kg

10x Burpees

V1.

3 Rounds for time

400m Run

30x Power Snatch 25/15kg

10x Burpees

V2.

3 Rounds for time

400m Run

30x Power Snatch 20/10kg

10x Burpees

Tuesday 14th August 2018


CrossFit North Head – CrossFit

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Banded Bench Press (5×5)

Banded Bench Press @45% *light bands

*bands only for experienced athletes

Metcon (Time)

Rx.

For time

9-6-3

Bar Muscle Up

GHD Sit Up

12-9-6

C2B Pull Up

½ GHD Sit Up

15-12-9

Pull Up

V-sit up

21-15-9

T2B

Ab mat sit up

V1.

For time

9-6-3

C2B Pull Up

V-Sit Up

12-9-6

Pull Up

V- Sit Up

15-12-9

T2B

Ab Mat sit up

21-15-9

Ring Row

Ab mat sit up

Monday 13th August 2019


CrossFit North Head – CrossFit

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Metcon (No Measure)

EMOM 9 mins

6-12x Pull Up

12x KB Prone Row

12x Y-Ring Row

Clean Grip Deadlift with Bands (5×5)

Clean Deadlift with Bands @45% of clean

*drop each rep

*bands only for experienced athletes

Metcon (Time)

*total time including rest

Rx.

5 rounds

10 cal Assault bike/Ski/Row

6x Deadball OTS

30m Farmers Carry 32/24kg KBs

Rest 1min

V1.

5 rounds

10 cal Assault bike/Ski/Row

6x Deadball OTS

30m Farmers Carry KBs

Rest 1min

Saturday 8th August 2018


CrossFit North Head – CrossFit

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Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here