Category Archive: Workout of the Day

Friday 6th October 2017

CrossFit North Head – CrossFit

Back Squat (4×20)

*2min rest between sets

*start at a super lightweight of your choice to carry over all 4 sets.

Something like 40/30kg.

+5kg from last week’s weight if you completed all sets last week.

Metcon (Weight)

Rx.

21min EMOM

1 – 10 Thrusters 50/35

2 – 15 Box Jumps 24/20″

3 – 15 Burpees or 12x Cal Bike/Ski

V1.

21min EMOM

1 – 10 Thrusters 40/30

2 – 15 Box Jumps 20″

3 – 12 Burpees or 12x Cal Bike/Ski

V2.

21min EMOM

1 – 10 Thrusters 30/20

2 – 15 Step Up 20″

3 – 10 Burpees or 12x Cal Bike/Ski

Thursday 5th October 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Cardio met con- Run/Double under

EMOTM 8 mins

Run 100m

25x Double Unders

*scale dubs as needed to still get rest each round.

Metcon (Weight)

Rx.

Alternating EMOTM 15mins

Min 1. 18x Push Press 30/20kg

Min 2. 12x Push Up

Min 3. 6x Deadball OTS or 12x slam balls

V1.

Alternating EMOTM 15mins

Min 1. 18x Push Press 20/15kg

Min 2. 12x Push Up

Min 3. 6x Deadball OTS or 12x slam balls

Metcon (Weight)

Gymnastic Midline Work

3 rounds not for time

10x Barbell Sit Up *can anchor feet

2x Turkish Get Up *each arm

20x KB Russian Twists

Wednesday 4th October 2017


CrossFit North Head – CrossFit

Metcon (Weight)

5 Sets

2x Back Squat into 4x Alternating Reverse Lunges

*2mins rest between sets

Metcon (AMRAP – Rounds and Reps)

Rx.

20min amrap

250m run

4 Bar Muscle Ups

8 KB Swings 32/24

12 Cal Row

V1.

20min amrap

250m run

6x C2B Pull Ups

8 KB Swings 24/16

12 Cal Row/Ski/Bike/250m run

V2.

20min amrap

250m run

8x Pull Ups *scale as needed

8 KB Swings 20/12kg

12 Cal Row/Ski/Bike/250m run

Tuesday 10th October 2017

CrossFit North Head – CrossFit

Metcon (AMRAP – Reps)

Oly- heavy interval lifting

EMOTM 10 mins

1x Snatch @75%

then

5mins rest

AMRAP 3mins

Squat Clean and Jerk (same weight as you just snatched)

Metcon (Weight)

Rx.

10min EMOM

5 Front Squat 80/55 + 5 Strict HSPU

REST 5 MIN

10min EMOM

5 Squat Snatch 50/35 + 5 TTB

V1.

10min EMOM

5 Front Squat 60/45 + 5 Kipping HSPU

REST 5 MIN

10min EMOM

5 Squat Snatch 40/25 + 5 TTRings

V2.

10min EMOM

5 Front Squat 50/35 + 5 Box Scale HSPU

REST 5 MIN

10min EMOM

5 Squat Snatch 30/15 + 5 Double Leg Raises

Monday 2nd October 2017- GYM CLOSED PUBLIC HOLIDAY


CrossFit North Head – CrossFit

Saturday 30th September 2017


CrossFit North Head – CrossFit

Snatch (Moderate single in 10mins)

Metcon (Weight)

then for time:

Drop set snatch

2-4-6-8-10

As reps drop you should be dropping weight off as well.

Clean and Jerk (EMOTM 10 mins @70%)

Metcon (Time)

Rx.

Partner WOD

2km Row

150 Ab Mat Sit Ups

100 Pistol Squats

150 Ab Mat Sit Ups

2km Ski Erg

V1.

Partner WOD

2km Row/Run

150 Ab Mat Sit Ups

100 Pistol Squats *band or bench scale

150 Ab Mat Sit Ups

2km Ski Erg/Row/Run

Friday 29th September 2017


CrossFit North Head – CrossFit

Back Squat (4×20)

*2min rest between sets

*start at a super lightweight of your choice to carry over all 5 sets.

Something like 40/30kg.

You are going to have to go up by 5kg each week with this.

Metcon (Weight)

Rx.

3 Rounds

50x Double Unders

Squat Clean + Push Press

Squat Clean + Push Jerk

Squat Clean + Split Jerk

*AHAP – all movements above are to be done unbroken so all 6 movements without dropping the bar

10 Box Jump Overs 30/24

V1.

3 Rounds

40x Double Unders

Squat Clean + Push Press

Squat Clean + Push Jerk

Squat Clean + Split Jerk

*AHAP – all movements above are to be done unbroken so all 6 movements without dropping the bar

10 Box Jump Overs 24/20

V2.

3 Rounds

30x Double Unders

Squat Clean + Push Press

Squat Clean + Push Jerk

Squat Clean + Split Jerk

*AHAP – all movements above are to be done unbroken so all 6 movements without dropping the bar

10 Box Jump/Step Overs 20

Thursday 28th September 2017


CrossFit North Head – CrossFit

Metcon (Distance)

2×3 min Run

Recover 3 mins between intervals

Metcon (Weight)

2×20 DB Arnold Press

*must stay unbroken, don’t go too heavy, use same weight for all sets!

Rest 1:30 between sets

Metcon (No Measure)

EMOTM 5mins

5-10x HSPU

*choose your rep scheme before you start and make sure you hit it every round.

Rx. Strict

V1. Kipping

V2. Box Scale

Metcon (AMRAP – Rounds and Reps)

Rx.

15min AMRAP

50x Ring Rows

50x Air Squats

50x K2E

50ft Handstand Walk (15m)

V1.

15min AMRAP

50x Ring Rows

50x Air Squats

50x K2E

HS Walk Attempts

V2.

15min AMRAP

50x Ring Rows

50x Air Squats

50x K2E

HS Walk around box

Wednesday 27th September 2017


CrossFit North Head – CrossFit

Metcon (Weight)

KB superset

3 sets *set must stay unbroken!

10x Double KB Russian Swings

20m Farmers Carry

5x Double KB Hang Power Clean

5x Double KB S2OH

20m OH Walk

Metcon (Time)

Rx+.

For Time

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

Deadlift 120/80

Burpee Over Bar

2 Rope Climbs after each set

Rx.

For Time

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

Deadlift 100/65

Burpee Over Bar

2 Rope Climbs after each set

V1.

For Time

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

Deadlift 80/55

Burpee Over Bar

1 Rope Climb after each set

V2.

For Time

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

Deadlift 60/45

Burpee Over Bar

1 Rope Climb attempt after each set

Monday 25th September 2017

CrossFit North Head – CrossFit

Metcon (Weight)

Oly- barbell cycling

For time

Unbroken sets

10-8-6-4-2

Hang power clean and Jerk @50% max pc&j

*20x Power Snatch 30/20kg between each set

Metcon (Time)

MET CON (20min cap)

Rx.

6 rounds for time:

400m Run

12 TTB

12x Burpee 6” touch

V1.

6 rounds for time:

400m Run

12 TTRings

12x Burpee 6” touch

V2.

6 rounds for time:

400m Run

12 Hanging Double Leg Raises

12x Burpee 6” touch

Metcon (No Measure)

Boot Camp

10 to 1 for time

KB Swings

KB Goblet Squats

KB S2OH