Friday 1st November 2013

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A. 1minute max effort pistol squats
*alternating legs
*scale as needed
B. max Chin Up
*best of three attempts

C.
Rx.
For time
50x deadlifts 50/40kg
800m row
50x push jerks 50/40kg

V1.
For time
50x deadlifts 40/30kg
800m row
50x push jerks 40/30kg

V2.
For time
50x deadlifts 30/20kg
800m row
50x push jerks 30/20kg

Thursday 31st October 2013

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A. Max Kipling pull ups
*best of three attempts for max reps in one set.
B. Max distance Handstand walk
*scale to handstand hold of time free or against the wall as needed.

C.
Rx.
15-12-9-6 for time
Hang Power snatch 60/40kg
Burpees

V1.
15-12-9-6 for time
Hang Power snatch 40/30kg
Burpees

V2.
15-12-9-6 for time
Hang Power snatch 30/20kg
Burpees

Wednesday 30th October 2013

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A. Max Kipling pull ups
*best of three attempts for max reps in one set.
B. Max distance Handstand walk
*scale to handstand hold of time free or against the wall as needed.

C.
Rx.
For time
50x back squats 50/40kg
800m run
50x back squats 50/40kg
*bar starts on the floor

V1.
For time
50x back squats 40/30kg
800m run
50x back squats 40/30kg
*bar starts on the floor

V2.
For time
50x back squats 30/20kg
800m run
50x back squats 30/20kg
*bar starts on the floor

Tuesday 29th October 2013

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A. Max ring dips
*best of 3 attempts
B. max distance broad jump
*best of three attempts

C.
Rx.
12min amrap
50x double unders
6x hang power cleans 60/40kg
12x feet elevated ring rows

V1.
12min amrap
10-20x double unders
6x hang power cleans 40/30kg
12x feet elevated ring rows

V2.
12min amrap
10x double unders attempts
6x hang power cleans 30/20kg
12x ring rows

New Timetable October 2013

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Monday 28th October 2013

*New class added to timetable 7am class Monday, Wednesday, Friday!

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Thank you to everyone who came and competed on Saturday for our members games day! Was such a great day, you all put in so well for all three tough WODs. We were some very proud coaches, not just for the athletes you guys are but for the great brunch of people we have at CrossFit North Head. So thank you all!!!!

Results were as follows

Rx men.
1st Romeo
2nd Stu and Chris
3rd Damo

Rx women.
1st. Amelia
2nd. Vanessa
3rd. Lucia

V1. Men
1st. Johnny R
2nd. Matt Mc
3rd. Steve Fab

V1. Women
1st. Ingrid
2nd. Cassie and Emma
3rd. Allie

V2. Women
1st. Belinda
2nd. Kylie
3rd. Agi

This week we are re-testing gymnastics from 4 weeks ago!
Let’s see how the training block has worked.

A. Max hspu
*best of 3 attempts, if you come down off the wall set is over.
B. max height box jump
*find max height box jump from two foot standing start

C.
Rx.
3 rounds for time
200m run
9x front squat 80/60kg
12x pull up

V1.
3 rounds for time
200m run
9x front squat 60/40kg
12x pull up

V2.
3 rounds for time
200m run
9x front squat 40/30kg
12x ring rows

Friday 25th October 2013

*if your doing the games day Saturday save your hands and do ring rows instead of pull ups for one the minute work.

A. Alternating rounds on the minute for 20mins
3-5x muscle up or 10-15x pull up
6-8x push jerks

B.
Rx.
12min cap
3,6,9,12,15…30
Dumbbell snatch 30/20kg
Pistols
Slam ball *heaviest possible

V1.
12min cap
3,6,9,12,15…30
Dumbbell snatch 20/10kg
Pistols- off box
Slam ball *heaviest possible

V2.
12min cap
3,6,9,12,15…30
Dumbbell snatch 15/8kg
Pistols- off box
Slam ball *heaviest possible

Thursday 24th October 2013

A. Alternating rounds on the minute for 20mins
10-15x hspu (use deficit if you can)
10x barbell supernated bent over row

B.
Rx.
4 rounds of 90seconds on, 30seconds off
Run 100m
5x push press 60/40kg
Max over the bar Burpees in time remaining

V1.
4 rounds of 90seconds on, 30seconds off
Run 100m
5x push press 40/30kg
Max over the bar Burpees in time remaining

V2.
4 rounds of 90seconds on, 30seconds off
Run 100m
5x push press 30/20kg
Max over the bar Burpees in time remaining

Wednesday 23rd October 2013

260kg pause back squat

A. Alternating rounds on the minute for 20mins
5x back squats @80%
5x high box jumps

B.
Rx.
26-21-15-9 for time
Thrusters 40/30kg
Sumo deadlift high pull 40/30kg

V1.
26-21-15-9 for time
Thrusters 30/20kg
Sumo deadlift high pull 30/20kg

V2.
26-21-15-9 for time
Thrusters 30/20kg
Sumo deadlift high pull using kb

Tuesday 22nd October 2013

195kg clean and squat jerk

A. Alternating rounds on the minute for 20mins
5x clean and jerk
10-15x t2b

B.
Rx.
3 min amrap, rest 2mins, 6min amrap
10x power clean 60/40kg
10x hand release push up
25x squats

V1.
3 min amrap, rest 2mins, 6min amrap
10x power clean 40/30kg
10x hand release push up
25x squats

V2.
3 min amrap, rest 2mins, 6min amrap
10x power clean 30/20kg
10x hand release push up
25x squats