Monday 1st February 2016


CrossFit North Head – CrossFit

Clean (@75%, 1×4 @80%, 1×4 @82%, 1×3@85% with 2-minute re)

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Rx.

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans 65/45kg

10 Toes to bar

15 Wall balls

V1.

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans 55/35kg

10 Toes to Rings

15 Wall balls

V2.

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans 45/30kg

10 Hanging Knee tucks

15 Wall balls

Saturday 30th January 2016


CrossFit North Head – CrossFit

power clean + jerk (1×5 @70, 1×5 @75%, 1×4@80% with 2-minute rest betw)

Hang Power Clean (@65% max clean for 1x max rep set)

Power Snatch (@65% max clean for 1x max rep set)

Hang Power Snatch (@65% max clean for 1x max rep set)

Metcon (AMRAP – Rounds and Reps)

Rx.

30 minute amrap

3 rounds

50x Double Unders

15x KBS 32/24kg

7x Hang Clean 60/40kg

3 rounds

25x calorie Row

15x Goblet Squat

7x Hang Snatch

V1.

30 minute amrap

3 rounds

50x Double Unders

15x KBS 24/16kg

7x Hang Clean 50/35kg

3 rounds

25x calorie Row

15x Goblet Squat

7x Hang Snatch

V2.

30 minute amrap

3 rounds

50x Double Unders

15x KBS 16/12kg

7x Hang Clean 40/30kg

3 rounds

25x calorie Row

15x Goblet Squat

7x Hang Snatch

Friday 29th January 2016


CrossFit North Head – CrossFit

Deadlift (1×5 @70, 1×5 @75%, 1×4 @80%)

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Rx.

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts 70kg/45kg

12 Push-ups

15 Box jumps 24/20”

V1.

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts 60kg/40kg

12 Push-ups

15 Box jumps 24/20”

V2.

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts 40kg/30kg

12 Push-ups

15 Box jumps 20”

Thursday 28th January 2016


CrossFit North Head – CrossFit

Metcon (No Measure)

Muscle Up

*if you have them

2x every 30 seconds for as long as you can *6-minute cap

• scale to 1 every 30 seconds if you can’t hit doubles

*if you don’t have them

5×5 slow muscle up transition, feet stay on the floor

5×5 jumping mup transition from ring row position

5×5 hip to ring pull ups

Metcon (Time)

Rx.

*In teams of 2 complete

One partner does 21 the other rests, then cycle through

21-15-9 for time

Push up

T2B

HSPU

V1.

21-15-9 for time

Push up

T2rings

HSPU- plate scale

V2.

21-15-9 for time

Push up

Hanging knee tucks

HSPU- bench scale

Once partner wod has finished you begin the second part individually

Met con

Rx.

3 rounds for time:

15x Box jump 24”

15x KBS 32/24kg

then

100x unbroken air squats

V1.

Rx.

3 rounds for time:

15x Box jump 24”

15x KBS 24/16kg

then

100x unbroken air squats

V2.

Rx.

3 rounds for time:

15x Box jump 20”

15x KBS 12/8kg

then

100x unbroken air squats

Wednesday 27th January 2016


CrossFit North Head – CrossFit

Cluster + Thruster (4×1+4 @75-80% (of max cluster) with 2 minute rest )

Metcon (6 Rounds for reps)

6 rounds

2 minutes on 1 minute off

250m run

then amrap

5x ring dips

10x wall balls

Tuesday 26th January 2016


CrossFit North Head – CrossFit

Public Holiday!
Australia Day

Open Gym 8:30-10am

Snatch (4×5 @75% with 2-minute rest between sets)

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

35/20kg Snatch, 30 reps

30 Burpees

60/35kg Snatch, 30 reps

20 Burpees

75/45kg Snatch, 30 reps

10 burpees

95/55kg Snatch, as many reps as possible

V1.

40 Burpees

30/15kg Snatch, 30 reps

30 Burpees

40/25kg Snatch, 30 reps

20 Burpees

60/35kg Snatch, 30 reps

10 burpees

75/45kg Snatch, as many reps as possible

V2.

40 Burpees

20/10kg Snatch, 30 reps

30 Burpees

30/20kg Snatch, 30 reps

20 Burpees

40/30kg Snatch, 30 reps

10 burpees

50/40kg Snatch, as many reps as possible

Monday 25th January 2016

CrossFit North Head – CrossFit

Back Squat (1×5@70%, 1×5@75%, 1×4@80%)

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.
Rx.

Complete as many rounds and reps as possible in 4 minutes of:

15x Thruster 45/35kg

15x Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

*if you don’t get out of the 1st or 2nd round still scale and complete three rounds

V1.

Thruster 35/20kg

Pull up

V2.

Thruster 30/15kg

Ring row

Friday 22nd January 2016


CrossFit North Head – CrossFit

Metcon (Weight)

2x tng power clean and jerk emotm for 5 minutes @80% of your max power clean

power clean + jerk (3 attempts to max out)

Metcon (AMRAP – Rounds and Reps)

Rx.

9 minute amrap

5x hang clean 80/60kg

5x push press

5x burpees over the bar

then

6 minutes to max

Push Press

*must clean the bar

V1.

9 minute amrap

5x hang clean 70/50kg

5x push press

5x burpees over the bar

then

6 minutes to max

Push Press

*must clean the bar

V2.

9 minute amrap

5x hang clean 60/40kg

5x push press

5x burpees over the bar

then

6 minutes to max

Push Press

*must clean the bar

Push Press (6mins to max out *clean the bar)

Thursday 21st January 2016

CrossFit North Head – CrossFit

Metcon (No Measure)

5 rounds not for time

10x K2E

Plank 1x max effort

10x GHD Hip extensions

10x Barbell roll outs

50m x OH barbell and band KB walk

Metcon (3 Rounds for distance)

10-minute run for distance

10-minute row for distance

10-minute air dyne for calories

*3 rounds = 1 rounds for each 10 min period

Wednesday 20th January 2016


CrossFit North Head – CrossFit

Hang Snatch (5×2 @80% with 30 seconds rest between sets)

Hang Snatch (3 attempts to max out)

Metcon (Time)

Rx.

12 minutes time cap

30x thrusters 40/30kg

15x pull up

25x thrusters 50/35kg

15x pull up

20x thrusters 60/40kg

15x pull up

15x thrusters 70/50kg

15x pull up

10x thrusters 80/60kg

15x pull up

5x thrusters 90/70kg

15x pull up

3x thrusters 100/75kg

15x pull up

V1.

30/20kg

40/30kg

50/35kg

60/40kg

70/45kg

80/50kg

90/60kg

Band Pull Up

V2.

20/10kg

30/20kg

40/30kg

45/35kg

50/40kg

55/45kg

60/50kg

Ring row