Redefining fitness at CrossFit Northzone.

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WOD

WOD

03

16-10-2019

FITNESS

STRENGTH
3 sets of :
10 chest press with db 70%
6 strict pull ups (mix grip)

WOD

5 rounds of :
12 ohs(50/35)
12 burpees over bar
12 Cal bike

 

BURNOUT

AMRAP 16
10 Reverse Burpees
15/12 cal row
20 sit ups
30 air squat

AMRAP 16

30 chest passes
20 lunges holding 2 dumbbells
20 Russian twists
30 DU /60 singles

 

MOBILITY

Shoulders
Upper Back
Lower Back

15-10-2019

FITNESS

STRENGTH
Emom 9′
1. 12 weighted sit ups
2. 18 v-ups
3. 30” weighted plank

SKILL: Bar muscle up/kipping pull-ups

WOD
Amrap 16′
1,2,3,4…(etc)
bar mu/ pull ups
2,4,6,8..(etc)
box jumps
200m row between rounds

 

BURNOUT

FOR TIME

TEAM OF 2
120 v-sit ups
100/80 cal air runner
90 slam balls
80m broad jumps
70/60 cal bike
60m sled push
40 medball partner sit ups
30 syncronized burpees

14-10-2019

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat 85%

WOD
Team of 2

For time:
120 wallball
30 clean and jerk(60/35)
500m run together
20 clean and jerk(70/40)
60 cal bike
10 clean and jerk(80/50)

BURNOUT

EVERY 2MIN FOR 30MIN
-250m run
-50 du/100 singles,20 hand release push ups
-20 sumo deadlift,15 wall balls
-20 walking lunges,20 v-sit ups
-15 burpee box jump over

12-10-2019

FITNESS

WOD
Team of 2

For time:
400m run together
60 deadlift (120/80)
400m run
60 box jumps
400m run
60 one arm oh lunges(25/15)
400m run
60 heavy wallballs(12/9)

MOBILITY

Hips

Quads

Adductors/Abductors

11-10-2019

FITNESS

OPEN WORKOUT

20.1

10 rounds for time of:

8 Ground-to-Overheads

10 Bar-facing Burpees

BURNOUT

AMRAP 10′

250/200m row
12 reverse burpees
12/10 cal.skierg

AMRAP 10′
100 double unders/200 jump rope
15 wall balls
15 weighted sit ups

AMRAP 10′
15 slam balls
20 weighted lunges
15 push ups

10-10-2019

FITNESS

STRENGTH AND LEG CONDITIONING
Emom 15′
1. sled push 30m
2. 8 bulgarian split squat(each leg)
3.8 strict t2b straight legs if possible
4.30” weighted wallsit
5.6 single leg deadlift(each leg)

WOD
For time:
30-20-10
t2b
cal bike
hand release push ups
BURNOUT

FOR TIME

TEAM OF 2

2 ROUNDS
PARTNER A:250 m row
PARTNER B:max reps v-sit ups
then switch

2 ROUNDS
PARTNER A:250 m run
PARTNER B:max reps burpees
then switch

2 ROUNDS
PARTNER A:250 m ski
PARNTER B:max reps box jumps

2 ROUNDS
PARTNER A:80 double unders
PARTNER B:max reps mountain climbers

09-10-2019

FITNESS

CORE STRENGTH

3 rounds of
10 v-ups + 8 one leg v-up(each leg) + 6 v-up open
legs + 10 hollow rocks
30” side plank on bench(R)
30” side plank on bench(L)

SKILL: snatch

WOD
Amrap 14′
6 power snatch(60/40)
12 box step over(2x25kg/2×12.5kg)
400m run

 

BURNOUT

EMOM 30′

-15 swings
-8 half man makers
-12 box step overs
-20 seated leg lifts over slam ball
-20 slam balls

MOBILITY

Traps

Chest

Hamstrings

08-10-2019

FITNESS

STRENGTH
3 sets of
6 strict pull ups
12 floor press tempo(32×1)

SKILL: Hspu/hanstand hold / handstand walk

WOD
10-9-8-7-6-5-4-3-2-1
hspu
devil presses (20/10)
*35 du between sets

BURNOUT

TEAM OF 2

AMRAP 32′
30 jumps over partner
30 v-sit ups
60 double unders/120 jump rope
60m sled push
30 calories bike
30 calories air runner
60 weighted lunges
60 russian twists

07-10-2019

FITNESS

STRENGTH

Every 2′ for 10′
3 front squat 85%

TEAM OF 2
WOD
For time:
3 rounds of:
10 bear complex ( 1power clean+1 front squat
1 push press+ 1 back squat
1 back rack push press(70/50))
30 burpee box over
Then
2 rounds of:
40 pull ups
40 wallballs

BURNOUT

FOR TIME

BUY IN:250m run
3 ROUNDS
15 boblet squat
18/15 calories row
21 hand release push ups

then

3 ROUNDS
15/12 cal ski
18 burpees
21 wall balls
CASH OUT;250m run

05-10-2019

FITNESS

HERO WOD
”THE CHIEF”

5 Rounds of:
3′ amrap
3 power cleans (60/40)
6 push up
9 squat

rest 1′ between rounds

Accessory:
3 rounds of
6 turkish get ups
20 hollow rocks

MOBILITY

Wrists

Ankles

Neck

04-10-2019

FITNESS

STRENGTH
Emom x 12′
1.15 v-ups
2. 30” weighted plank
3. 30” max around the world

WOD
Amrap 15′
20 wallball
15/12 cal ski/row
10 half man maker
15/12 cal ski/row

BURNOUT

EMOM 30′
-30m heavy sled push(increase 5 kg every round)
-12/10 calories air runner
-12 burpees
– plank
-12/10 calories bike
-rest