Friday 1st April 2016


CrossFit North Head – CrossFit

Weightlifting

Snatch (1×1 )

Metcon

“Engine testing” Aerobic Capacity (AMRAP – Rounds and Reps)

Rx.

18min amrap

400m run

15x box jump 20/24″

12x push press 50/35kg (clean bar)

9x Kbs 24/16kg

V1.

18min amrap

400m run

15x box jump 20/24″

12x push press 40/30kg (clean bar)

9x Kbs 20/12kg

V2.

18min amrap

400m run

15x box jump 20/24″

12x push press 30/20kg (clean bar)

9x Kbs 16/10kg

Thursday 31st March 2016


CrossFit North Head – CrossFit

Metcon

Pain Day- Lactate Threshold (Calories)

1min max cal air dyne or ski erg

Weightlifting

Front Squat (1×1)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
V1.

21-15-9

Thrusters 42.5/30kg

Band Pull ups

V2.

21-15-9

Thrusters 30/20kg

Jumping Pull ups

Wednesday 30th March 2016


CrossFit North Head – CrossFit

Metcon

Metcon (Time)

1km row/ski erg time trail

Metcon

The CrossFit Total (Total Weight)

V1.

3rm Back squat

3rm Strict press

3rm Deadlift

Tuesday 29th March 2016


CrossFit North Head – CrossFit

Ok so the CrossFit Open is over again for another year, I hope you all enjoyed it and improved from last years performance.
Moving forward for those not going to regionals we are going to use this week as a “Testing week”, even though you will max out some of your lifts it will be some what of a volume deload after the training blocks previous and peaking for the open.
So have some fun with your training and testing this week, do what you feel like and if your body isn’t agreeing then have a rest.

Weightlifting

Push Jerk (1×1 )

Weightlifting

Split Jerk (1×1)

Metcon

()

“Burn Day” Energy systems- alactic power (AMRAP – Reps)

Rx

6 rounds

2mins on 2min off

Row 200m/ Run 250m

20x wall ball 6/9kg

Max Burpee in time remaining.

Score is total Burpees

Saturday 26th March 2016


CrossFit North Head – CrossFit

Metcon

Metcon (No Measure)

Oly Lifting Complexes

Clean and Jerk 5×3 @80-90% with 3 minutes rest between sets

*warm up to 80-90% working weight then your 5 sets begin

Snatch 5×3 @80-90% with 3 minutes rest between sets

*warm up to 80-90% working weight then your 5 sets begin

*choose your weakest oly lift put 60-70% on the bar and do 2x max rep tng sets

Friday 25th March 2016

CrossFit North Head – CrossFit

Metcon

Metcon (Time)

For time

100x double unders

100m sled drag *light

25x banded hip extensions

25x banded face pulls

25x single arm DB strict press *each arm

25x Empty bar OHS

50x cal row

50x cal air dyne

+ 30-minute mobility

Thursday 24th March 2016

CrossFit North Head – CrossFit

Metcon (No Measure)

Easter Timetable

Friday.

Open gym 8-9:30am

Open gym 4-6pm

Saturday.

Normal classes 16.5 wod.

Post workout early lunch ans beers to celebrate the end of the open.

Sunday.

Open gym 8-9:30am

Monday.

Open gym 8-9:30am

Weightlifting

Back Squat (1×5, 1×4, 1×3, 1×2 all sets 85-100%+)

+25x hammie curls after each set

Metcon

Metcon (Time)

Lactic Power

3 rounds

250m Ski Erg/Rower/ 400m run

15x Ring row

25x wall balls

Metcon

Wednesday 23rd March 2016

CrossFit North Head – CrossFit

Weightlifting

Metcon (No Measure)

CFNH Team Open Comp 16.4 Results

1st. TREX

2nd. CU*T

3rd. Hustle & Muscle

4th. Sushi

Scores before kill cards were played

Trex 100pts

Cu*t 105pts

H&M 199pts

Sushi 170pts

Then kill cards for the week were added:

Sam, Colleen, Lucia, Josh

Then scores changed!

Trex 100pts

Cu*ts 107pts

H&M 199pts

Sushi 237pts

Scores were taken over top 8 scores as this was the minimum number that worked for all teams.

PUNISHMENT:

Beers donations as usual.

Dress Up theme:

Dress as a character trait/persona of your Coach Alex Chee, use your imagination.

Ill happily give you examples if needed.

eg.

Surfer chee, Hipster Chee, Raver Chee, Weightlifter Chee, Houso Chee

Coaches Cleaning Punishment:

Clean the toilets and showers in all bathrooms.

Spotless

A “PH” Test will be taken of the floor after your done.

Cluster + Thruster (1×1+4, 1×1+3, 1×1+2, 1×1+1 all sets 85-100%+)

Metcon

Metcon (Time)

Power Complex

Rx.

4 rounds

40x UB Double unders

14x UB DB Thrusters 25/17.5kg

14x Pistols

Rest 1:30

V1.

4 rounds

30x UB Double unders

14x UB DB Thrusters 20/15kg

14x Pistols- post/band scale

Rest 1:30

V2.

4 rounds

20x Double unders

14x UB DB Thrusters 15/10kg

14x Pistols- bench scale

Rest 1:30

Metcon

Metcon (Weight)

Midline/Lumbar Muscular Endurance

3 rounds

15x UB KB swings

30 second hollow hold

Metcon

Tuesday 22nd March 2016


CrossFit North Head – CrossFit

Weightlifting

Power Snatch (5×4 @80-90% with 3 minutes rest )

Metcon

Metcon (Time)

Power Complex

Rx.

4 rounds for time

20x Hspu

20x Russian twists with MB 9/6kg

20x UB Single arm KB overhead squat 24/16kg

Rest 2 minutes

V1.

4 rounds for time

20x Hspu- plate scale

20x Russian twists with MB 9/6kg

20x UB Single arm KB overhead squat 20/12kg

Rest 2 minutes

V2.

4 rounds for time

20x Hspu- bench scale

20x Russian twists with MB 6/3kg

20x UB Single arm KB overhead squat 12/8kg

Rest 2 minutes

Monday 21st March 2016

CrossFit North Head – CrossFit

Weightlifting

Power Clean ( 5×4 @80-90% with 3 minutes’ rest between sets)

Metcon

Metcon (No Measure)

Power Complex

Rx.

4 rounds

10x Burpee broad jump

15m Prowler push *heavier than last week

25m sprint

Rest 1:00

Metcon

Metcon (3 Rounds for reps)

Technique

Rx.

3 rounds (one at each weight) not for time

max UB Thrusters 60/40kg

max UB Thrusters 50/35kg

max UB Thrusters 50/35kg

Rest 2 minutes

V1.

3 rounds (one at each weight) not for time

max UB Thrusters 50/35kg

max UB Thrusters 45/33kg

max UB Thrusters 40/30kg

Rest 2 minutes

V2.

3 rounds (one at each weight) not for time

max UB Thrusters 50/35kg

max UB Thrusters 40/30kg

max UB Thrusters 30/20kg

Rest 2 minutes