Thursday 1st December 2016 *Xmas Party in 2 days!!!!!!


CrossFit North Head – CrossFit

Weightlifting

Hang Power Snatch (3×5 @60% of max snatch)

Metcon

Metcon (3 Rounds for time)

Running Conditioning

3x1km run with 2 mins rest between

Metcon (Weight)

Midline Finisher.

3 sets

20x double Russian KB swings

25m Farmers walk

Wednesday 30th November 2016 *Xmas party this Saturday @ Little Manly Beach


CrossFit North Head – CrossFit

Weightlifting

Deadlift (Heavy 4 rep for the day)

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx.

15 min amrap

20x Ring Row

20x Push Up

20x Deadlift 70/50kg

20x Box Jump 24”

V1.

15 min amrap

20x Ring Row

20x Push Up

20x Deadlift 60/40kg

20x Box Jump 24/20”

V2.

15 min amrap

20x Ring Row

20x Knee Push Up

20x Deadlift 50/35kg

20x Box Jump 20”

Tuesday 29th November 2016 *Xmas party this Saturday @ Little Manly Beach


CrossFit North Head – CrossFit

Metcon

Metcon (No Measure)

Odd Object

3 sets

5x Tyre Flip *work in with partner or if too heavy lift with a partner

10x T2B between sets

*you don’t tyre flip do Heavy KB swing instead

Metcon (AMRAP – Reps)

Score is total Burpees

Rx.

3 min on, 1 min off for 5 rounds

250m Run

6x Bar muscle up

Max Burpees in time remaining

V1.

3 min on, 1 min off for 5 rounds

250m Run

9x C2B Pull up

Max Burpees in time remaining

V2.

3 min on, 1 min off for 5 rounds

250m Run

12x Pull up –scale as needed

Max Burpees in time remaining

Monday 28th November 2016- Xmas Party this Saturday!


CrossFit North Head – CrossFit

Weightlifting

Back Squat (3×10)

Metcon

Metcon (Time)

Rx.

For total working time

6 rounds

30x Double unders

15x Power snatch 40/30kg

then

800m run

then

4 rounds

20x Double unders

10x Thrusters 40/30kg

V1.

For total working time

6 rounds

30x Double unders

15x Power snatch 30/20kg

then

800m run

then

4 rounds

20x Double unders

10x Thrusters 30/20kg

Saturday 26th November 2016

CrossFit North Head – CrossFit

Metcon

Metcon (No Measure)

BEACH WOD

6am and 7am.

Meet on the sand opposite Ben and Jerry

Friday 25th November 2016


CrossFit North Head – CrossFit

Weightlifting

Front Squat (Heavy single for the day)

Metcon

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Rx.

10 Handstand push-ups

15x Deadlift, 110/85kg

25x Box jumps, 30/24”

50x Pull-ups

100x Wall balls

200 Double-unders

Run 400 meters with a 20/15kg plate

V1.

10 Handstand push-ups

15x Deadlift, 90/65kg

25x Box jumps, 24/20”

50x Pull-ups- scale as needed

100x Wall balls

200 Double-unders or 100 attempts

Run 400 meters with a 15/10kg plate

V2.

10 Handstand push-ups

15x Deadlift, 70/45kg

25x Box jumps, 20”

50x Jumping Pull Up or Ring row

100x Wall balls

50x Double-unders attempts

Run 400 meters with a 10/5kg plate

Thursday 24th November 2016

CrossFit North Head – CrossFit

Weightlifting

Hang Clean (3×3 @70% clean)

Metcon

Metcon (Weight)

Rx.

1:1 with partner for 5 rounds

10x Deadlift 100/75kg

20x cal row/ski erg

V1.

1:1 with partner for 5 rounds

10x Deadlift 80/55kg

20x cal row/ski erg

V2.

1:1 with partner for 5 rounds

10x Deadlift 60/45kg

20x cal row/ski erg

Metcon (No Measure)

Midline.

3×20 Hollow Out Flutter Kicks

Wednesday 23rd November 2016

CrossFit North Head – CrossFit

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Rx.

1 minute per station for max rep score

Three rounds of:

Wall-ball

Sumo deadlift high-pull 35/25kg

Box Jump, 20″ box

Push-press 35/25kg

Row (Calories)

Rest

V1.

1 minute per station for max rep score

Three rounds of:

Wall-ball

Sumo deadlift high-pull 25/15kg

Box Jump, 20″ box

Push-press 25/15kg

Row (Calories)

Rest

Metcon (Weight)

Midline.

3×30 Russian Twist with KB or MB

Tuesday 22nd November 2016


CrossFit North Head – CrossFit

Metcon

Metcon (Weight)

Midline.

4 rounds not for time *using one KB, one round left hand, next round right hand

5x KB Snatch

25m OH Walk

5x KB Clean and Jerk

25m OH Walk

*work up as heavy as you can with good form

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Daniel

Rx.

For time:

50 Pull-ups

400m run

21x Thruster 40/30kg

800m run

21x Thruster 40/30kg

400m run

50 Pull-ups

V1.

For time:

50 Pull-ups-band scale

400m run

21x Thruster 40/30kg

800m run

21x Thruster 40/30kg

400m run

50 Pull-ups-band scale

V2.

For time:

50 Jumping Pull-ups or Ring Row

400m run

21x Thruster 30/20kg

800m run

21x Thruster 30/20kg

400m run

50 Jumping Pull-ups or Ring Row

Monday 21st November 2016

CrossFit North Head – CrossFit

Weightlifting

Snatch (3×5 @60%)

Metcon

Aerobic Capacity-chipper (Time)

Rx.

20min cap

For time:

500-m row/Ski Erg

10x Muscle Up

40 wall-ball shots

40 box jumps 24”

500-m row/Ski Erg

10x Muscle Up

30 wall-ball shots

30 box jumps 24”

500-m row/Ski Erg

10x Muscle Up

20 wall-ball shots

20 box jumps 24”

V1.

20min cap

For time:

500-m row/run/ski erg

10x C2B Up

40 wall-ball shots

40 box jumps 24/20”

500-m row/run/ski erg

10x C2B Up

30 wall-ball shots

30 box jumps 24/20”

500-m row/run/ski erg

10x C2B Up

20 wall-ball shots

20 box jumps 24/20”

V2.

20min cap

For time:

500-m row/run/ski erg

10x Pull Up- scale as needed

40 wall-ball shots

40 box jumps 20”

500-m row/run/ski erg

10x Pull Up- scale as needed

30 wall-ball shots

30 box jumps 20”

500-m row/run/ski erg

10x Pull Up- scale as needed

20 wall-ball shots

20 box jumps 20”