Saturday 30th April 2016


CrossFit North Head – CrossFit

Weightlifting

Power Clean (3×3 85%)

Weightlifting

Clean Pull (3×3 @100%+)

Weightlifting

Hang Clean + Split Jerk (3×3 85%)

1+1×5

Weightlifting

Snatch (5×1)

Metcon

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
V1.

50/35kg

V2.

40/30kg

Friday 29th April 2016


CrossFit North Head – CrossFit

Metcon

Metcon (Weight)

4 sets *doesn’t need to be supersets, you choose

12x Weighted Neutral grip pull up

12x DB Bicep Curl

12x Band lateral raises

12x Barbell Shrugs

Metcon

Metcon (Time)

Rx.

For time

25m handstand walk

25x dead ball over the shoulder

800m run

25x dead ball squats

25x strict hspu

V1.

For time

15m handstand walk attempts

25x dead ball over the shoulder

800m run

25x dead ball squats

15x hspu

V2.

For time

10x wall walks

25x dead ball over the shoulder

800m run

25x dead ball squats

25x plate scale/bench scale hspu

Thursday 28th April 2016

CrossFit North Head – CrossFit

Weightlifting

Back Squat (5×3 @85%)

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time
V1.

30x Jumping Muscle Up for time

V2.

30x c2b pull Up or pull up for time

Wednesday 27th April 2016


CrossFit North Head – CrossFit

Weightlifting

Deadlift Rack Pull (3×3)

Set racks up at knee height.

Set as per deadlift load hammies, then pull to lock out.

Improves second phase of a deadlift

Weightlifting

Deadlift (3×10 @50% max)

Metcon

Metcon (Time)

Rx.

10 rounds for time

15x wall ball

10x ring push ups

V1.

10 rounds for time

15x wall ball

10x push ups

Tabata Hollow Rocks x10 rounds

Tuesday 26th April 2016


CrossFit North Head – CrossFit

Weightlifting

Power Snatch (3×3)

Weightlifting

Snatch Pull (3×3)

Weightlifting

Hang Snatch (3×3)

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Rx.

“Randy”

75x power snatches 34/25kg for time

or

Rx.

5 rounds

15x power snatches 35/25kg

15x burpees

Monday 25th April 2016

CrossFit North Head – CrossFit

Metcon

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

Saturday 23rd April 2016


CrossFit North Head – CrossFit

Weightlifting

Power Snatch (3×4 @80%)

Weightlifting

Snatch Pull (3×3 @95%)

Weightlifting

Hang Snatch (3×3 @80%)

Weightlifting

Clean and Jerk (5×1)

Metcon

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Rx.

DANNY

20 min amrap

30x box jump 24”

20x push press 50/35kg

30x pull-ups

V1.

DANNY

20 min amrap

30x box jump 24”

20x push press 40/30kg

30x pull-ups- band scale

V2.

DANNY

20 min amrap

30x box jump 20”

20x push press 30/20kg

30x ring row

Friday 22nd April 2016


CrossFit North Head – CrossFit

Weightlifting

Box Squat (5×3 @80% max back squat)

*sit and pause on box, relax your legs and glutes. Keep your mid line tight. Pause for a second then drive up fast.

Gymnastics

Bar Muscle-ups (4×7)

Metcon

Metcon (Time)

Rx.

75x hspu

*every minute on the minute do 25x double unders

V1.

50x hspu

*every minute on the minute do 20x double unders

V2.

30x hspu

*every minute on the minute do 15x double unders attempt

Thursday 21st April 2016


CrossFit North Head – CrossFit

Weightlifting

Power Clean (3×4 @80%)

Weightlifting

Clean Pull (3×3 @95%)

Weightlifting

Hang Clean + Split Jerk (5×1)

1+1×5

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx.

15min amrap

400m run

15x wall balls

15x t2b

15x burpees

V1.

15min amrap

400m run

15x wall balls

15x t2rings

15x burpees

V2.

15min amrap

400m run

15x wall balls

15x hanging knee tuck

15x burpees

or

emotm 15 minutes

1x clean + front squat + jerk

Wednesday 20th April 2016


CrossFit North Head – CrossFit

Weightlifting

Shoulder Press (3×3)

Weightlifting

Push Jerk (3×3)

Metcon

Metcon (Time)

For time

10 to 1

Bench Press *choose challenging weight

Pull Ups

Or

3 rounds

30x cal air dyne

15x pull up