Wednesday 1st May 2013

**Bring your Long socks!!

Mobility

-Wall squat
-Leg across, glute stretch, belly button to knee
-Roller and barbell. Upper back release
-Band on post shoulder height. Internal rotation, hand up behind your back, pull neck to the side.

A.
Power Snatch
*15mins to find a heavy triple for the day

B.
3x power snatch emotm for 6mins

C.
For time:
10x ohs 40/30kg
1x rope climb (*scale to 3x rope walk ups)
9x ohs
1x rope climb
8x ohs
1x rope climb
………
………
1x ohs
1x rope climb

*20min cap

Tuesday 30th April 2013

“Grip day!”

A.
Hang power clean
2-4-6-8-10-8-6-4-2
*aim is to not drop the bar for each set.
*concentrate on moving the weight with good technique throughout
*dont start too light.

B.
“Death by Kettlebell Swing” 32/24kg
20min cap.
*if you don’t survive to 20mins, take note of when you fail then restart from one on the next minute, everyone will work for the whole 20 minutes.
*no changing kb weight mid wod. The weight you start with you finish with!
1st min- 1 swing
2nd min- 2 swings
20th min- 20 swings

****Bring long socks for WEDNESDAY

Monday 29th April 2013

* our next foundation program will begin Monday the 13th May at 7pm.
Course will run for three weeks, Monday and Wednesday nights at 7pm cover all fundamental CrossFit movements!
$100 for the three weeks.
Tell your friends to come down and try CrossFit at North Head!
Contact us to book your place.

A.
Thruster- max for the day.
*must clean the bar up.
15mins

B.
2 rounds for max reps
3mins- thrusters 40/30kg
2mins- sumo Deadlift high pull 40/30kg
1min- pull ups
*no rest between exercises or rounds

Saturday 27th April 2013

A.
Clean- max for the day
*20mins to find max clean any style.

B.
For time
10x strict press 52/35kg
15x ohs
20x push press
25x front squat
30x push jerk
35x back squat

Friday 26th April 2013

A.
Snatch- max for the day
*20mins to find heavy single

B.
ring dip- tech

C.
5 rounds for time
5x Snatch 60/35kg
10x Ring dips

Thursday 25th April 2013

ANZAC DAY HERO WOD.

*9:30am class only today
No squats today!!!!!

“Bradley”
10 rounds of:
Sprint 100 meters
10 pull-ups
Sprint 100 meters
10 burpees
Rest 30 seconds

Wednesday 23rd April 2013

Mobility

Wod.
A.
3×3 Behind head, snatch grip push press
*work around 60%
B.
3×3 Overhead Squat

C.
“Nancy”
5 rounds for time
400m run
15x ohs 40/30kg

Tuesday 23rd April 2013

Mobility
As per gym board
A,B,H

image

Wod.

A.
Strict press- max for the day
B.
3x otm for 3 mins push press @100% of strict press max
3x otm for 3 mins push press @100%+

C.
5 intervals
2min on 1min off
15x unbroken wall balls
7x burpees
Max kb swings 32/24kg

Monday 22nd April 2013

Mwod:

Box squat groin mob: 2 min working knees out and folding forward (sorry this sucks)
Hip capsule Mob with lateral band distraction: 2 min grinding each side
First Rib beat down for overhead 1-2 min each side
Internal rotation thoracic mob: 1-2 min suffering each side

Wod.
A.
Box squat- max for the day
B.
3x otm for 4mins @80% box squat
3x otm for 4mins @70% box squat

C.
3 rounds for time of:
Walking lunge, 40m
50 Squats
25 Back extensions

Saturday 20th April 2013

A. Front Squat 5×3
*new set every 2mins

B. “CrossFit gone bad”
1 min per station, 3 rounds
Front squat (*clean the bar) 50/30kg
Burpee box jump 24/20″
Oh walking lunges 20/10kg
Double unders
Rest