Category Archive: Workout of the Day

Monday 12th February 2018


CrossFit North Head – CrossFit

Metcon (Weight)

Rx.

Alternating EMOTM 10mins

15x Burpees

15x KB Swings 32/24kg

V1.

Alternating EMOTM 10mins

15x Burpees

15x KB Swings 24/16kg

V2.

Alternating EMOTM 10mins

15x Burpees

15x KB Swings 20/12kg

Metcon (AMRAP – Reps)

Rx.

5 Rounds – 2min ON / 1min OFF

16 ALT DB Snatch 22.5/15

8 Front Squats 60/40kg

Max Double Under

V1.

5 Rounds – 2min ON / 1min OFF

16 ALT DB Snatch 17.5/12.5

8 Front Squats 50/35kg

Max Double Unders

V2.

5 Rounds – 2min ON / 1min OFF

16 ALT DB Snatch 15/10

8 Front Squats 40/30kg

Max Double Unders

Saturday 10th February 2018

CrossFit North Head – CrossFit

Metcon (Weight)

3×3 TNG Power Clean and Jerk

2+1×3 Clean Pull + Hang Clean

5×1 Clean

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Rx.

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 9/6

90 Double-Unders

30 Ring Muscle-ups

V1.

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 9/6

90 Double-Unders

50 C2B Pull-ups

V2.

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 6/3

90 Double-Unders

50 Pull-ups

Friday 9th February 2018

CrossFit North Head – CrossFit

Metcon (Weight)

Running clock work

0-6 mins

Find 3rm Deadlift *with good form, no shit reps!

6-9 mins

Rest

9-12mins

Max Power Clean and Jerk at 50% of what you Deadlift

12-13 mins

Rest

13-15 mins

Max Strict HSPU

*scale HSPU as needed

Metcon (Calories)

Rx+.

5x 2min ON / 1min OFF

10 Deadlift 140/90

10 Bar Facing Burpees

Max Cal Assault Bike/Row/Ski

Rx.

5x 2min ON / 1min OFF

10 Deadlift 125/80

10 Bar Facing Burpees

Max Cal Assault Bike/Row/Ski

V1.

5x 2min ON / 1min OFF

10 Deadlift 100/70

10 Bar Facing Burpees

Max Cal Assault Bike/Row/Ski

V2.

5x 2min ON / 1min OFF

10 Deadlift 80/50

10 Bar Facing Burpees

Max Cal Assault Bike/Row/Ski

Thursday 8th February 2018


CrossFit North Head – CrossFit

Bench Press (5×5)

Metcon (Time)

Rx.

4 sets

15 sec Hard Assault Bike/Ski/Row

8x Single Leg Suitcase Deadlift *each side

16x UB T2B

30m Double KB OH Walk

10x Burpees *AFAP

Rest 90 seconds

V1.

4 sets

15 sec Hard Assault Bike/Ski/Row

8x Single Leg Suitcase Deadlift *each side

8-16x T2B *choose a number you can do unbroken

30m Double KB OH Walk

10x Burpees *AFAP

Rest 90 seconds

Metcon (No Measure)

Running Finisher (do this 5:00 after the met con)

0-2:45

400m

2:45-4:30

200m

4:30-5:15

100m

Wednesday 7th February 2018


CrossFit North Head – CrossFit

Metcon (Time)

4 rounds

15 cal Row/Ski/Bike

15 Burpees over rower

15 unbroken wall balls

Metcon (Time)

Rx.

10 Rounds – RD:RD w/ Partner

10 Hang Squat Clean 40/30

10 C2B Pull Ups

V1.

10 Rounds – RD:RD w/ Partner

10 Hang Squat Clean 40/30

10 Pull Ups

V2.

10 Rounds – RD:RD w/ Partner

10 Hang Squat Clean 30/20

10 Banded Pull Ups

Tuesday 6th February 2018


CrossFit North Head – CrossFit

Tempo Back Squat (3-3-2-2)

Tempo back squat Tempo 3-2-x-1

Rest 2:00 between sets

Metcon (Time)

Rx.

For Time

50 DB Snatch 22.5/15

50 HSPU

50 Burpee Box Jump Overs 24/20″

50 HSPU

50 DB Snatch 22.5/15

V1.

For Time

50 DB Snatch 15/10

50 HSPU

50 Burpee Box Jump Overs 24/20″

50 HSPU

50 DB Snatch 15/10

V2.

For Time

50 DB Snatch 10/8

50 Bench Scale HSPU

50 Burpee Box Jump Overs 20″

50 Bench Scale HSPU

50 DB Snatch 10/8

Monday 5th February 2018

CrossFit North Head – CrossFit

Metcon (AMRAP – Rounds and Reps)

Cardio Conditioning.

Rx.

6min Amrap

10 cal Assault Bike/Ski/Row

8 hang power snatch 40/30kgs

2 ring muscle ups

V1.

6min Amrap

10 cal Assault Bike/Ski/Row

8 hang power snatch 40/30kgs

4 C2B pull ups

V2.

6min Amrap/Ski/Row

10 cal Assault Bike

8 hang power snatch 30/20kgs

4 pull ups

Metcon (Time)

Rx.

8 Rounds

10 DB Thrusters 22.5/15s

50 Double Unders

REST 1 MIN

V1.

8 Rounds

10 DB Thrusters 15/10s

50 Double Unders

REST 1 MIN

V2.

8 Rounds

10 DB Thrusters 12.5/8s

25 Double Unders

REST 1 MIN

Saturday 3rd February 2018


CrossFit North Head – CrossFit

Metcon (Weight)

Oly Lifting

3×3 TNG Power Snatch

2+1×3 Snatch Pull + Hang Snatch

5×1 Snatch

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
Complete as many reps as possible in 8 minutes of:

60/40kg deadlifts,

10 reps 15 box jumps, 24-inch

84/60kg deadlifts, 15 reps

15 box jumps, 24-inch

100/70kg. deadlifts, 20 reps

15 box jumps, 24-inch

125/84kg. deadlifts, 25 reps

15 box jumps, 24-inch

143/91kg. deadlifts, 30 reps

15 box jumps, 24-inch

165/100kg. deadlifts, 35 reps

15 box jumps, 24-inch

*scale weights as needed, but if aim is to do the open don’t scale at all and just battle where you can in 8 mins!

Friday 2nd February 2018


CrossFit North Head – CrossFit

Metcon (Weight)

OHS *from the floor

Find 3rm OHS from the floor in 5 mins

2 mins rest

Snatch your OHS bar 3 times in 4 mins

2 mins rest

Max Muscle Ups in 3 mins

*scale to C2B or pull ups as needed

Metcon (Time)

Rx.

2min ON / 1min OFF until 75 Clean and Jerks complete

2 Rope Climbs 15ft

10/7 Cal Ski/Row/Bike

Max Clean and Jerk 60/40 in time remaining

V1.

2min ON / 1min OFF until 75 Clean and Jerks complete

1 Rope Climbs 15ft

10/7 Cal Ski/Row/Bike

Max Clean and Jerk 50/35 in time remaining

V2.

2min ON / 1min OFF until 75 Clean and Jerks complete

2 Rope Climbs lock down attempts

10/7 Cal Ski/Row/Bike

Max Clean and Jerk 40/30 in time remaining

Thursday 1st February 2018


CrossFit North Head – CrossFit

Tempo Back Squat (4-4-3-3)

Tempo back squat Tempo 3-2-x-1

Rest 2:00 between sets

Metcon (No Measure)

Rx.

20min emom

Min 1: 12 cal ski

Min 2: 30 second plank hold + 5 Burpees

Min 3: 45sec max double unders

Min 4: rest

*scale reps if needed