Category Archive: Workout of the Day

Thursday 12th July 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

4 Sets

8 Strict Press

10x Push Up

12x Banded Face Pulls

1:30 rest

Metcon (Time)

3 Person-Partner WOD

Accumulate as a group (3) for time:

3km Row

120x Thrusters 40/30kg *scale weight as needed

240x Ab Mat Sit Ups

Wednesday 11th July 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

4 Sets

8 DB Squat Jump

https://www.youtube.com/watch?v=wVpp2XH1ELI

8 Front Rack KB Reverse Lunges each leg

8 Banded Hip Thrust (3sec pause at top) https://www.youtube.com/watch?v=qA6nRd9dNlM

Metcon (Time)

Anaerobic Power

30 seconds on 1:30 off till finished

“Elizabeth”

21-15-9

Power Clean

Ring Dips

Rx.

60/40kg

Ring Dips

V1.

50/30kg

Band scale ring dips

V2.

40/25kg

Bench Dips

Tuesday 10th July 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Rx.

4 Sets

8 Strict Ring Pull Up

8 Bent Over Row

21s Barbell Curl

1:30 rest

V1.

4 Sets

4 Strict Eccentric Ring Pull Up

8 Bent Over Row

21s Barbell Curl

1:30 rest

Metcon (Time)

Aerobic Endurance

Rx.

3 rounds for time

400m Run

20x Goblet Squat 32/24kg

20 cal Assault bike/Row/Ski

20x KB Swings 32/24kg

V1.

3 rounds for time

400m Run

20x Goblet Squat 24/16kg

20 cal Assault bike/Row/Ski

20x KB Swings 24/16kg

V2.

3 rounds for time

400m Run

20x Goblet Squat 20/12kg

20 cal Assault bike/Row/Ski

20x KB Swings 20/12kg

Monday 9th July 2018- CrossFit


CrossFit North Head – CrossFit

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Back Squat (3-2-2-2-1 80% (3) 85% (3×2) 90% (1))

Metcon (AMRAP – Rounds and Reps)

Aerobic Power

1:30 min AMRAP

1:30 min Rest x6 sets

Rx.

3x Ring Muscle Up

6x Strict HSPU

9x Air Squats

V1.

3-5x C2B Pull Up

6x Kipping HSPU

9x Air Squats

V1.

3-5x Pull Up

6x Bench Scale HSPU

9x Air Squats

Saturday 7th July 2018

CrossFit North Head – CrossFit

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The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Friday 6th July 2018


CrossFit North Head – CrossFit North Head

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Metcon (Weight)

Working 1:1 with partner

5 Sets

10x MB OH *straight up as high as possible

10 Single Arm DB Push Press

20m Farmers Carry

Metcon (AMRAP – Reps)

Phosphate System

15 seconds on, 1 min off x5 set per exercise

Total Reps is score

Ring Rows

Plate OH Lunges

Ab Mat Sit Up

Assault Bike

Thursday 5th July 2018

CrossFit North Head – CrossFit North Head

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RDL (3×6)

Barbell Romanian Deadlift

Metcon (Weight)

3×6 Seated DB Press

3×6 Strict HSPU *add deficit if easy

1:30 rest

Metcon (Time)

*your choice, scale as needed

“Fran”

21-15-9 For time

Thrusters 40/30kg

Pull Up

Or

“Grace”

For time

30x Clean and Jerk 60/40kg

Or

“Isabelle”

For time

30x Snatch 60/40kg

Wednesday 4th July 2018


CrossFit North Head – CrossFit North Head

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Front Squat (3×3 50% 1:30 rest)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
“Fight Gone Bad”

Rx.

3 rounds

1min each station for max reps

Wall Balls

Sumo Deadlift High Pull 35/25kg

Box Jump 20″

Push Press 35/25kg

Row (cals)

REST

V1.

3 rounds

1min each station for max reps

Wall Balls

Sumo Deadlift High Pull 25/15kg

Box Jump 20″

Push Press 25/15kg

Row (cals)

REST

Tuesday 3rd July 2018

CrossFit North Head – CrossFit North Head

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Metcon (Weight)

Strength

4 Sets

8 Close Grip Bench Press

8 Strict Ring Dips

8 DB French Press

1:30 rest

Metcon (AMRAP – Rounds and Reps)

Aerobic Endurance

Rx.

12 min AMRAP

200m Row/Ski

10x C2B Pull Up

20x KB Swings 24/16kg

V1.

12 min AMRAP

200m Row/Ski

10x Pull Up

20x KB Swings 20/12kg

V2.

12 min AMRAP

200m Row/Ski

15x Ring Row

20x KB Swings 16/8kg

Monday 2nd July 2018


CrossFit North Head – CrossFit North Head

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Metcon (Weight)

Week 5 – Deload

*keep all weights light for the week allow your nervous system to have a rest/reset week.

Strength

4 Sets

8 Strict Pull Up *scale as needed

8 Pendlay Row

8 Barbell Curls

1:30 rest

Metcon (Time)

Aerobic Power

1:1 x 6 sets

Rx.

10x Push Press 40/30kg

10x T2B

10x Front Squats 40/30kg

10x Burpees

V1.

10x Push Press 40/30kg

10x T2Rings

10x Front Squats 40/30kg

10x Burpees

V2.

10x Push Press 30/20kg

10x Hanging Kipping Double Leg Raises

10x Front Squats 30/20kg

10x Burpees