Saturday 2nd May 2015


CrossFit North Head – CrossFit

Power Snatch (heavy single)

Power Clean (heavy single)

Metcon (Time)

Rx.

For time

49x Burpees

7x ohs 70/50kg

V1.

For time

49x Burpees

7x ohs 60/40kg

V2.

For time

49x Burpees

7x ohs 50/30kg

Friday 1st May 2015


CrossFit North Head – CrossFit

Standing Barbell French Press (4×6)

Barbell Bicep Curls (4×6)

Metcon (Time)

Rx.

3 rounds for time

using double kb’s 20/12kg

6x hang power clean

6x front squat

6x push press

6x ohs

100m farmers carrys

V1.

3 rounds for time

using double kb’s 16/10kg

6x hang power clean

6x front squat

6x push press

6x ohs

100m farmers carrys

V2.

3 rounds for time

using double kb’s 12/8kg

6x hang power clean

6x front squat

6x push press

6x ohs

100m farmers carrys

Thursday 30th April 2015


CrossFit North Head – CrossFit

Barbell Step Up (4×6)

Metcon (Time)

Rx.

4 rounds for time

30x box jump overs 30”

30x abmat sit ups

V1.

4 rounds for time

30x box jump overs 24”

30x abmat sit ups

V2.

4 rounds for time

30x box jump overs 20”

30x abmat sit ups

Wednesday 29th April 2015


CrossFit North Head – CrossFit

Shoulder Press (4×10)

Dumbbell Front Raise (4×6 each arm)

alternating arms

Metcon (Time)

Rx.

“Frantasy land”

*5mins rest between wods

21-15-9

thrusters 40/30kg

pull up

rest 5 mins

15-12-9

thrusters 50/35kg

c2b pull up

rest 5 mins

12-9-6

thrusters 60/40kg

bar muscle up

V1.

21-15-9

thrusters 40/30kg

pull up

rest 5 mins

15-12-9

thrusters 50/35kg

c2b pull up

rest 5 mins

V2.

21-15-9

thrusters 40/30kg

pull up

Tuesday 28th April 2015


CrossFit North Head – CrossFit

Bent Over Row (4×6)

Upright Row (4×6)

Metcon (Time)

Rx.

For time

30x cal row

30x ghd sit up

30x wall ball

30x box jump overs 30”

V1.

For time

30x cal row

30x t2b/t2rings

30x wall ball

30x box jump overs 24”

V2.

For time

30x cal row

30x abmat sit up

30x wall ball

30x box jump overs 20”

Monday 27th April 2015

CrossFit North Head – CrossFit

Narrow Grip Bench Press (4×10)

Split Jerk (3×6)

Metcon (Time)

Rx.

4 rounds for time

25x pull up

7x push jerk 70/45kg

V1.

4 rounds for time

25x jumping pull up

7x push jerk 60/35kg

V2.

4 rounds for time

25x Ring row

7x push jerk 50/25kg

Saturday 25th April 2015

CrossFit North Head – CrossFit

Today to commemorate ANZAC day we are doing th only Australian Hero WOD recognised by CrossFit HQ.
“Wood”
Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
Rx.

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 40/30kg

10 Thrusters, 40/30kg

Rest 1 Minute

V1.

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 30/20kg

10 Thrusters, 30/20kg

Rest 1 Minute

V2.

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 20″

10 Sumo-Deadlift High-Pull. 20/10kg

10 Thrusters, 20/10kg

Rest 1 Minute

Friday 24th April 2015


CrossFit North Head – CrossFit

Parallel bar/ring strict weighted dips (4×12)

Dumbbell hammer curls (4×12)

Metcon (Time)

Rx.

4 rounds for time

25x wall balls

25x pistols

25x db snatches 35/25kg

V1.

4 rounds for time

25x wall balls

25x pistols- ring/post scale

25x db snatches 25/15kg

V2.

4 rounds for time

25x wall balls

25x pistols- bench scale

25x db snatches 20/10kg

Thursday 23rd April 2015


CrossFit North Head – CrossFit

Front Squat (4×12)

Metcon (AMRAP – Rounds and Reps)

Rx.

20min amrap

30x cal airdyne/row/1km run

20x burpees

1minute plank hold

100m plate overhead walk 20/15kg

V1.

20min amrap

30x cal airdyne/row/1km run

20x burpees

1minute plank hold

100m plate overhead walk 15/10kg

V2.

20min amrap

30x cal airdyne/row/1km run

20x burpees

1minute plank hold

100m plate overhead walk 10/5kg

Wednesday 22nd April 2015


CrossFit North Head – CrossFit

Shoulder Press (4×12)

Barbell Shrugs (4×8)

Metcon (Time)

Rx.

In teams of 2

*all reps must be synchronised

3 rounds for time

20x thrusters 40/30kg

20x strict chin up

20x wall balls

20x t2b

V1.

In teams of 2

*all reps must be synchronised

3 rounds for time

20x thrusters 30/20kg

20x kipping chin up

20x wall balls

20x t2rings

V2.

In teams of 2

*all reps must be synchronised

3 rounds for time

20x thrusters 20/10kg

20x jumping chin up

20x wall balls

20x v-sit up