Category Archive: Workout of the Day

Wednesday 9th August 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Oly Lifting (20mins)

EMOTM 0-5 mins

2x Hang Muscle Snatch

Every 30 seconds for 4mins

1x Hang Power Snatch @70% max hang snatch

5×1 Hang Snatch @80%

*rest 2-3 mins between lifts

Hang Snatch (5×1 @80%)

Metcon (Time)

Met Con (25mins)

Rx+.

5 Rounds

7 Squat Snatch 80/50 (aim is TnG)

14 Strict HSPU

1:2 – WORK : REST

*for HSPU either scale to kipping or stay strict and do less reps if needed.

Rx.

5 Rounds

7 Squat Snatch 70/40 (aim is TnG)

14 Strict HSPU

1:2 – WORK : REST

*for HSPU either scale to kipping or stay strict and do less reps if needed.

V1.

5 Rounds

7 Squat Snatch 60/35kg (aim is TnG)

14 Kipping HSPU

1:2 – WORK : REST

V2.

5 Rounds

7 Squat Snatch 40/25 (aim is TnG)

14 Bench Scale HSPU

1:2 – WORK : REST

Metcon (No Measure)

Boot Camp

Emotm 10 mins

10x Alternating DB Snatch

5 Rounds

7 Hang Power Snatch

14 Bench Scale HSPU

1:2 – WORK : REST

Tuesday 8th August 2017

CrossFit North Head – CrossFit

Hang Power Clean (5×2 @70%)

Hang Clean (3×1 @80%)

Metcon (Time)

Met Con (18mins)

Rx.

For Time – 8 MIN CAP

21 Thrusters 40/30

21 Cal Bike/Ski/Row

3 Rope Climbs

15 Thrusters 40/30

15 Cal Bike/Ski/Row

2 Rope Climbs

9 Thrusters 40/30

9 Cal Bike/Ski/Row

1 Rope Climb

REST 2 MIN

For Time – 8 MIN CAP

1 Strict Muscle Up

9 Cal Row/Bike/Ski

9 DB Hang Squat Cleans 20/15s

2 Strict Muscle Ups

15 Cal Row/Bike/Ski

15 DB Hang Squat Cleans 20/15s

3 Strict Muscle Ups

21 Cal Row/Bike/Ski

21 DB Hang Squat Cleans 20/15s

V1.

For Time – 8 MIN CAP

21 Thrusters 40/30

21 Cal Bike/Ski/Row

3 Rope Climb lock down attempts

15 Thrusters 40/30

15 Cal Bike/Ski/Row

2 Rope Climbs lock down attempts

9 Thrusters 40/30

9 Cal Bike/Ski/Row

1 Rope Climb lock down attempts

REST 2 MIN

For Time – 8 MIN CAP

1 Strict Muscle Up transition + Dip out

9 Cal Row/Bike/Ski

9 DB Hang Squat Cleans 15/10s

2 Strict Muscle Ups transition + Dip out

15 Cal Row/Bike/Ski

15 DB Hang Squat Cleans 15/10s

3 Strict Muscle Ups transition + Dip out

21 Cal Row/Bike/Ski

21 DB Hang Squat Cleans 15/10s

V2.

For Time – 8 MIN CAP

21 Thrusters 30/20

21 Cal Bike/Ski/Row

6 Rope Walk Ups

15 Thrusters 30/20

15 Cal Bike/Ski/Row

4 Rope Climbs Walk Ups

9 Thrusters 30/20

9 Cal Bike/Ski/Row

2 Rope Climb Walk Ups

REST 2 MIN

For Time – 8 MIN CAP

1 Strict C2B or Pull Up

9 Cal Row/Bike/Ski

9 DB Hang Squat Cleans 10/6s

2 Strict C2B or Pull Up

15 Cal Row/Bike/Ski

15 DB Hang Squat Cleans 10/6s

3 Strict C2B or Pull Up

21 Cal Row/Bike/Ski

21 DB Hang Squat Cleans 10/6s

Metcon (No Measure)

Boot Camp

10min EMOTM

10x MB Cleans

For Time – 8 MIN CAP

21 Thrusters 20/15

21 Cal Bike/Ski/Row

6 Rope Walk Ups

15 Thrusters 20/15

15 Cal Bike/Ski/Row

4 Rope Climbs Walk Ups

9 Thrusters 20/15

9 Cal Bike/Ski/Row

2 Rope Climb Walk Ups

REST 2 MIN

For Time – 8 MIN CAP

1 Strict Band/Jumping Pull Up

9 Cal Row/Bike/Ski

9 KB Goblet Squat

2 Strict Band/Jumping Pull Up

15 Cal Row/Bike/Ski

15 KB Goblet Squat

3 Strict Band/JumpingPull Up

21 Cal Row/Bike/Ski

21 KB Goblet Squat

Monday 7th August 2017


CrossFit North Head – CrossFit

Split Jerk (5×2 @75%)

Dip Jerk (3×2 @110%)

Dip and pop

Metcon (AMRAP – Rounds)

Met Con 20min cap

“Angie” – 40sec ON / 20sec OFF until complete

Rx.

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

V1.

40sec ON / 20sec OFF until complete

75 Pull Ups

75 Push Ups

75 Sit Ups

75 Squats

V2.

40sec ON / 20sec OFF until complete

50 Pull Ups

50 Push Ups

50 Sit Ups

50 Squats

Metcon (No Measure)

Boot Camp

12min amrap

400m Row

15x KBS

10x Burpees

40sec ON / 20sec OFF until complete

50 Ring Rows

50 Push Ups

50 Sit Ups

50 Squats

Saturday 5th August 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Oly Lifting

Every 2mins for 10 mins

Snatch Pull + Hang Power Snatch + Power Snatch @70% max snatch

Power Snatch (3-2-1 (15mins) – 2 waves)

Metcon (Weight)

Every 2 mins for 10 mins

Power Clean + Hang Power Clean + Push Press @70% max power clean

Cluster (3-2-1 (15 mins)- 2 waves)

Metcon (Time)

Partner WOD *relay style – only 1 person working at a time – can’t progress on until both partners have finished that movement

400m Sprint

27 Overhead Squats 40/30 (each)

400m Sprint

21 Thrusters 40/30 (each)

400m Sprint

15 Squat Cleans 40/30 (each)

400m

9 Power Snatches 40/30 (each)

Rx – all movements have to be unbroken

V1. Same weight but can break

V2. 30/20kg

Boot Camp. 20/15kg

Friday 4th August 2017


CrossFit North Head – CrossFit

1+ 1/4 Front Squat (3×3 @70% 2-3 mins rest between)

one full rep then a 1/4 rep

Metcon (No Measure)

3 sets

Superset

10x Banded Hip Thrusts

https://youtu.be/qA6nRd9dNlM

20x Wall Balls

Metcon (Time)

Rx+.

5 Rounds

5-10 Bar Muscle ups

100 Double Unders

Rx.

5 Rounds

5-10 C2B Pull ups

100 Double Unders

V1.

5 Rounds

5-10 Pull ups

75 Double Unders

V2.

5 Rounds

5-10 Band Scale Pull ups

50 Double Unders

Boot Camp.

5 Rounds

15x Ring Row

50 Double Unders

Thursday 3rd August 2017


CrossFit North Head – CrossFit

power clean + jerk (5×3 @70% 2min rest between)

Clean Pull (3×2 @105-110% max clean)

Metcon (Time)

Rx+.

10 Rounds *Aim is sub 1 min, scale as needed

5 Power Clean and Jerk 90/60

10 Bar facing burpees

REST 2 min

Rx.

10 Rounds *Aim is sub 1 min, scale as needed

5 Power Clean and Jerk 70/45

10 Bar facing burpees

REST 2 min

V1.

10 Rounds *Aim is sub 1 min, scale as needed

5 Power Clean and Jerk 60/40

10 Bar facing burpees

REST 2 min

V2.

10 Rounds *Aim is sub 1 min, scale as needed

5 Power Clean and Jerk 40/30

10 Bar facing burpees

REST 2 min

Boot Camp.

10 Rounds *Aim is sub 1 min, scale as needed

10x Wall Balls

10 Burpees

REST 2 min

Wednesday 2nd August 2017


CrossFit North Head – CrossFit

Metcon (Weight)

10×3

Rx.

Banded Box Squat @50-60%

*one set every 45 seconds

*use thin light band, focus on technique and speed.

*only use band if you have good form and are experienced in Box Squat.

V1.

Box Squat

Metcon (No Measure)

Accessory Work

3 rounds not for time

10x Lateral Bound

10x 1+1/4 Air Squat into Box Jump

Metcon (Calories)

Air Dyne/Ski/Row

5×30 sec max effort

Rest 2min between efforts

*this needs to be ALL OUT MAX EFFORT

Tuesday 1st August 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

4 sets

Super set

12x Banded Push Up *light band

https://youtu.be/GyG4vtyA6qw

10x Supine MB Reactive Throws 3kg ball

https://youtu.be/QlV_1WKuGzA

5x Clap Push up

10x Kipping HSPU

Rest 1 minute

V1/Boot Camp.

4 sets

Super set

12x Push Up

10x Supine MB Reactive Throws 3kg ball

5x Clap Push up on knees

10x Bench Dips

Rest 1 minute

Metcon (Time)

Rx.

For Total Time

1km Run

30 DBall Squats 150/100# *hold ball on shoulder

10 DBall Over Shoulder 150/100#

REST 5 MIN

50 Cal Bike/Row/Ski

30 Thrusters 40/30kg

10 Rope Climbs

V1.

For Total Time

1km Run

30 DBall Squats *hold ball on shoulder

10 DBall Over Shoulder

REST 5 MIN

50 Cal Bike/Row/Ski

30 Thrusters 30/20kg

5 Rope Climbs

V2/Boot Camp.

For Total Time

1km Run

30 DBall Squats *hold ball on shoulder

10 DBall Over Shoulder

REST 5 MIN

50 Cal Bike/Row/Ski

30 Thrusters 20/15kg

10 Rope Climbs Jump to Lock Down or Rope Walk Ups

Monday 31st July 2017


CrossFit North Head – CrossFit

Metcon (Weight)

10×3

Rx.

Banded Deadlifts 50-60% max deadlift or less

*one set every 45 seconds

*use thin light band, focus on technique and speed.

https://youtu.be/vk4WoI-pYMc

*only use band if you have good form and are experienced in deadlifting.

V1. Deadlift

V2. Sumo Deadlift

Metcon (Time)

Rx. 30min cap

10 Rounds

1 Round of “Mary”

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

REST 1 min

V1.

10 Rounds

1 Round of “Mary”

5 Bench Handstand Push-ups

10 Band Scale One legged squats, alternating

15 Band Scale Pull-ups

REST 1 min

V2/Boot Camp.

10 Rounds

1 Round of “Mary”

5 Bench Handstand Push-ups

10 Box Scale One legged squats, alternating

15 Ring Rows

REST 1 min

Saturday 29th July 2017


CrossFit North Head – CrossFit

Metcon (Weight)

EMOTM 8 mins

Snatch Pull + Hang Power Snatch + Power Snatch @40-50% max snatch

Power Snatch (5-4-3-2-1 (15mins) x2 wave)

Metcon (Weight)

EMOTM 8 mins

Power Clean + Front Squat + Push Press @40-50% max power clean

Cluster (5-4-3-2-1 (15 mins))

Metcon (Time)

Rx.

Partner WOD

200 GHD Sit Ups *scale to half way if not experienced

200 Wall Balls 9/6

200 KB Swings 32/24

200m DBall front hold walking lunge 100/80#

V1.

Partner WOD

300 V-Sit Ups

200 Wall Balls 9/6

200 KB Swings 24/16

200m DBall front hold walking lunge

V2.

Partner WOD

200 Ab mat Sit Ups

200 Wall Balls 9/6

200 KB Swings 20/12

200m DBall front hold walking lunge