Tuesday 1st December 2015

CrossFit North Head – CrossFit

Snatch Balance (5×1)

Hang Snatch (max in 10 minutes)

()

Metcon (Time)

Rx’d

“JT”

21-15-9

hspu

ring dip

push up

rest 3 minutes

2 rounds

50x jumping lunges *knee touches the ground

25x box jump 20”

V1.

“JT”

21-15-9

hspu- plate scale

ring dip- band scale

push up

rest 3 minutes

2 rounds

50x jumping lunges *knee touches the ground

25x box jump 20”

V2.

“JT”

21-15-9

hspu- bench scale

ring dip- band scale or tricep push up

push up

rest 3 minutes

2 rounds

50x jumping lunges *knee touches the ground

25x box jump 20”

Monday 30th November 2015

CrossFit North Head – CrossFit

Metcon (AMRAP – Rounds and Reps)

Rx.

“The Gauntlet”

30min cap

*score is cindy rounds

“Jackie”

1km row

50x thrusters 20/15kg

30x pull ups

then

“Karabell”

10 rounds

3x power snatch 60/40kg

15x wall balls

then

AMRAP of “Cindy” in time remaining

5x pull up

10x push up

15x squat

V1.

“The Gauntlet”

30min cap

“Jackie”

1km row/run

50x thrusters 20/15kg

30x pull ups- band scale

then

“Karabell”

10 rounds

3x power snatch 40/30kg

15x wall balls

then

AMRAP of “Cindy” in time remaining

5x pull up- band scale

10x push up

15x squat

V2.

“The Gauntlet”

30min cap

“Jackie”

1km row/run

50x thrusters 20/15kg

30x jumping pull ups

then

“Karabell”

10 rounds

3x power snatch 30/20kg

15x wall balls

then

AMRAP of “Cindy” in time remaining

5x jumping pull up

10x push up

15x squat

Saturday 28th November 2015


CrossFit North Head – CrossFit

Christmas Party Today @11am Little Manly Beach.
We will have Drinks
BYO food

Hip Snatch + Hang Snatch (Every 2 minutes for 16 minutes)

Hip Clean + Jerk (Heavy Single )

Metcon (Time)

Rx.

10min Amrap

20x back squat 80/55kg *clean the bar

10x muscle up

then

12-9-6

power cleans 80/55kg

burpee over the bar

then

5 rounds for time

10x deadlift 80/55kg

20x wall balls

V1.

10min Amrap

20x back squat 60/40kg *clean the bar

10x jumping muscle up

then

12-9-6

power cleans 60/40kg

burpee over the bar

then

5 rounds for time

10x deadlift 60/40kg

20x wall balls

V2.

10min Amrap

20x back squat 40/30kg *clean the bar

10x pull up

then

12-9-6

power cleans 40/30kg

burpee over the bar

then

5 rounds for time

10x deadlift 40/30kg

20x wall balls

Friday 27th November 2015


CrossFit North Head – CrossFit

CHRISTMAS PARTY TOMORROW!!!!!

Behind The Neck Jerk (*split jerk, heavy single)

Metcon (Time)

Rx.

3 rounds for total working time

*rest 1:00 between rounds

15x Burpees

15x Thrusters 50/35kg

V1.

3 rounds for total working time

*rest 1:00 between rounds

15x Burpees

15x Thrusters 40/30kg

V2.

3 rounds for total working time

*rest 1:00 between rounds

15x Burpees

15x Thrusters 30/20kg

Thursday 26th November 2015


CrossFit North Head – CrossFit

Back Squat (1×5, 2×4, 3×3)

Metcon (Time)

For time

*once you start the KB can not touch the ground until the workout is complete. If it is put down add 20 reps to the movement your doing.

*break up reps as you like

*when on rower or air dyne partner holds KB

80x KB snatch

1km Row

100x KB s2oh

50x cal Air dyne

120x KB clean

400m run *done in realy

140x KB swings

Rx.

24/16kg

V1.

20/12kg

V2.

10/6kg

Wednesday 25th November 2015


CrossFit North Head – CrossFit

Metcon (Weight)

Every 2 mins for 12 minutes

Power clean + hang clean + push jerk + split jerk

Metcon (Time)

Rx.

Emotm 10 minutes

5x power snatch 60/40kg

5x burpee over the bar

then

3 rounds

1km run

10x unbroken power clean and jerks 60/40kg

15x box jumps 24”

V1.

Emotm 10 minutes

5x power snatch 50/35kg

5x burpee over the bar

then

3 rounds

1km run

10x unbroken power clean and jerks 50/35kg

15x box jumps 24”

V2.

Emotm 10 minutes

5x power snatch 40/30kg

5x burpee over the bar

then

3 rounds

1km run

10x unbroken power clean and jerks 40/30kg

15x box jumps 20”

Tuesday 24th November 2015

CrossFit North Head – CrossFit

Snatch Grip Deadlift *3 sec negative (3×3)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
then rest 5 minutes

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (No Measure)

Rx.

“Helen”

3 rounds for time

400m run

21x kbs 24/16kg

12x pull up

rest 5 mins

“Diane”

21-15-9 for time

deadlift 100/70kg

hspu

V1.

“Helen”

3 rounds for time

400m run

21x kbs 20/12kg

12x pull up- band

rest 5 mins

“Diane”

21-15-9 for time

deadlift 80/55kg

hspu- plate scale

V2.

“Helen”

3 rounds for time

400m run

21x kbs 10/8kg

12x pull up- band or jumping

rest 5 mins

“Diane”

21-15-9 for time

deadlift 60/40kg

hspu- bench scale

Monday 23rd November 2015


CrossFit North Head – CrossFit

Don’t Forget the CFNH xmas party this Saturday!!
11am @ Little Manly

Snatch Grip Push Press (3×3)

Snatch Balance (3×2)

Snatch Grip Bent Over Row (3×5)

Metcon (Time)

Rx.

For Time:

21-15-9

OHS 40/30kg

T2B

Then

1km run

then

21-15-9

OHS 40/30kg

GHD sit up

Then

50x burpees

V1.

For Time:

21-15-9

OHS 30/20kg

T2Rings

Then

1km run

then

21-15-9

OHS 30/320kg

Ab mat sit up

Then

50x burpees

V2.

For Time:

21-15-9

OHS 20/10kg

Hanging Knee Tuck

Then

1km run

then

21-15-9

OHS 40/30kg

Ab mat sit up

Then

50x burpees

Saturday 21st November 2015


CrossFit North Head – CrossFit

Metcon (Weight)

Every 2 minutes for 14 minutes

Clean Pull + Clean + Jerk

Power Snatch (Heavy Single)

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
V1.

“HALF MURPH”

For time:

800m run

50x pull up

100x push up

150x squat

800m run

Friday 20th November 2015


CrossFit North Head – CrossFit

Push Jerk+Split Jerk (2+1×3)

2+1×5

Metcon (3 Rounds for time)

400m run

30x cal air dyne/row

400m row

rest 3 mins x3