Category Archive: Uncategorized

Wednesday 11th September 2013

Pausing Front Squat 5×3
*2 second pause at the bottom

B. For Time
30x alternating Russian kb swings 32/24kg
20x kb snatches (alternate arms)
20x kb overhead squat (10x each arm)
20x kb snatches
30x alternating Russian kb swings

Tuesday 10th September 2013

A. Front Rack Reverse 4×10 (5x each leg)
B. *start at one end of the gym!
3 rounds for time
15x Burpees
25x push up
35x squats
Front rack walking lunge the room 60/45kg

Monday 10th June 2013

Open Gym today…
Come in and choose a WOD off the board or work on your weaknesses!

Four rounds of:
100 foot Walking lunge with 20kg plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

10 rounds of:
3 handstand push-ups
102 kg deadlift
12 pull-ups
24 double-unders

In 20 minutes, rounds of:
100 kg Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Tough Mudder Boot Camp?

Thinking of doing “tough mudder” this October?
Not sure if your fit enough?
Problem solved!

CrossFit North Head are running a 16 week “tough mudder” training camp, starting saturday 22nd June at 7am, this will be open to members and non members of the gym!
All the details are in the link below!!!

Get onboard!

PDF Tough MudderPDF Tough Mudder

Thursday February 7th 2013

A. Front squat 3rm in 20mins
B. for time
Alternating exercises
10-1 x front squat (80% of 3rm) clean bar up for advanced.
10-100x double unders (x3 for single jumps)

Saturday January 5th

A. Max push press/jerk in 15mins

In teams of 3.
Run is time keeper.

15min amrap
Ball slam
Run 200m

Saturday 29th December


1000 meter row
50 thrusters 20/15kg
30 pull-ups/ring rows
Cleans 60/40kg
Ring dips

Monday 24th December 2012

Xmas Eve WOD!
“Ahh my legs”

A. 3x back squats emotm for 6mins

5mins of walking lunges
4 rounds of:
5x power cleans
10x ghd sit ups
5min walking lunges

Hope you weren’t planning on going running for Xmas?!

Saturday 22nd December 2012

“12 days of Christmas”
12, 12-11, 12-11-10,12…..1 for time

12 squats
11 Sit ups
10 Wallballs 9/7kg
9 Kettlebell swings 24/16kg
8 Burpees
7 Box Jumps
6 Deadlift 40/30kg
5 Hang Clean 40/30kg /scale to goblet squats
4 Thruster 40/30kg
3 Racked Lunge 40/30kg
2 Front Squat 40/30kg
1 palm tree run

Friday 21st December

Ohs- technique

4 rounds for time
10x ohs 50/30kg
15x ring row
400m run