Wednesday 1st February 2017


CrossFit North Head – CrossFit

Weightlifting

Front Squat (Every 2 mins for 10 mins *building each set)

Metcon

Metcon (Time)

Rx. 25min cap

2 rounds for time

34 push-ups

30x double unders

34 deadlifts, 60/40kg

30x double unders

34 box jumps, 24/20”

30x double unders

34 clean and jerks 40/30kg

30x double unders

34 burpees

30x double unders

34 wall-balls

30x double unders

34 pull-ups

30x double unders

V1.

2 rounds for time

34 push-ups

30x double unders

34 deadlifts, 50/35kg

30x double unders

34 box jumps, 24/20”

30x double unders

34 clean and jerks 30/20kg

30x double unders

34 burpees

30x double unders

34 wall-balls

30x double unders

34 pull-ups *band scale

30x double unders

V2.

2 rounds for time

34 push-ups

10-15x double unders attempts

34 deadlifts, 40/30kg

10-15x double unders attempts

34 box jumps, 20”

10-15x double unders attempts

34 clean and jerks 20/15kg

10-15x double unders attempts

34 burpees

10-15x double unders attempts

34 wall-balls

10-15x double unders attempts

34 Ring rows

10-15x double unders attempts

Boot Camp

2 rounds for time

34 push-ups

30x double unders *scale as needed.

34 pistols

30x double unders

34 box jumps 20”

30x double unders

34 Kettle bell swings

30x double unders

34 burpees

30x double unders

34 wall-balls

30x double unders

34 pull-ups *band scale/ring rows

30x double unders

Tuesday 31st January 2017

CrossFit North Head – CrossFit

Metcon

Metcon (No Measure)

ONE LACROSSE BALL MISSING.

You know what that means….

Burpees till it finds its way back.

Metcon (No Measure)

Alternating emotm 10 mins

15x burpees

10-15 cal ski erg/15x cal row

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Rx.

Open Workout 13.2

AMRAP 10 mins

5 Shoulder to Overhead 50/34kg

10 Deadlifts 50/34kg

15 Box Jumps 24/20”

V1.

AMRAP 10 mins

5 Shoulder to Overhead 40/30kg

10 Deadlifts 40/30kg

15 Box Jumps 20”

V2.

AMRAP 10 mins

5 Shoulder to Overhead 30/20kg

10 Deadlifts 30/20kg

15 Box Jumps 20”

Boot Camp.

AMRAP 10 mins

5 Push Up

10 Lunges

15 Box Jumps 24/20”

Monday 30th January 2017

CrossFit North Head – CrossFit

Weightlifting

Snatch (1x*building each round Every 1:30 for 6 rounds)

Metcon

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#
Rx.

Open Workout 13.1

AMRAP 17 mins

40 Burpees 6” touch

30 Snatches 35/20kg

30 Burpees 6” touch

30 Snatches 60/34kg

20 Burpees 6” touch

30 Snatches 75/45kg

10 Burpees 6” touch

As many as possible 95/54kg

V1.

AMRAP 17 mins

40 Burpees 6” touch

30 Snatches 35/20kg

30 Burpees 6” touch

30 Snatches 50/25kg

20 Burpees 6” touch

30 Snatches 60/35kg

10 Burpees 6” touch

As many as possible 70/45kg

V2.

AMRAP 17 mins

40 Burpees 6” touch

30 Snatches 25/10kg

30 Burpees 6” touch

30 Snatches 40/20kg

20 Burpees 6” touch

30 Snatches 50/30kg

10 Burpees 6” touch

As many as possible 60/40kg

Metcon (No Measure)

Boot Camp.

20x KB Swings

Every 1:30 for 6 rounds

AMRAP 17 mins

40 Burpees 6” touch

30 Goblet Squat 12/8kg

30 Burpees 6” touch

30 Goblet Squat 16/12kg

20 Burpees 6” touch

30 Goblet Squat 20/16kg

10 Burpees 6” touch

As many as possible 24/20kg

Saturday 28th January 2017

CrossFit North Head – CrossFit

Metcon (No Measure)

Beach wod today @6:30am.

Meet on the sand opposite Ben and Jerrys.

Gym will be closed.

Friday 27th January 2017


CrossFit North Head – CrossFit

Metcon (Time)

Rx.

For time:

15x Burpees over the bar

5x Clean and jerks 100/75kg

12x Burpees over the bar

4x Clean and jerks 100/75kg

9x Burpees over the bar

3x Clean and jerks 100/75kg

*power clean is fine, if you can’t power clean the weight looks like your squat cleaning!

Do not scale just so you can power clean!!!!

Rest 5 mins then start max lift

Max Clean and jerk in 10 mins

*power clean again is fine, this is your choice.

V1.

For time:

15x Burpees over the bar

5x Clean and jerks 80/55kg

12x Burpees over the bar

4x Clean and jerks 80/55kg

9x Burpees over the bar

3x Clean and jerks 80/55kg

*power clean is fine, if you can’t power clean the weight looks like your squat cleaning!

Do not scale just so you can power clean!!!!

Rest 5 mins then start max lift

Max Clean and jerk in 10 mins

*power clean again is fine, this is your choice.

V2.

For time:

15x Burpees over the bar

5x Clean and jerks 60/40kg

12x Burpees over the bar

4x Clean and jerks 60/40kg

9x Burpees over the bar

3x Clean and jerks 60/40kg

*power clean is fine, if you can’t power clean the weight looks like your squat cleaning!

Do not scale just so you can power clean!!!!

Rest 5 mins then start max lift

Max Clean and jerk in 10 mins

*power clean again is fine, this is your choice.

Clean and Jerk (1×1)

Thursday 26th January 2017. PUBLIC HOLIDAY- Gym Open 8-10am


CrossFit North Head – CrossFit

Metcon (No Measure)

EMOTM 10 mins

200m row

*scale to 150m if needed

or

EMOTM 10 mins

50 second Run

*doesn’t have to be hard, needs to be paced correctly each round you should finish in the same spot where you started the previous.

Metcon (Time)

Rx.

For time

100x Lunges

75x thrusters 20/15kg

50x pull-ups

75x back squats 20/15kg

100x Lunges

V1.

For time

100x Lunges

75x thrusters 15/10kg

50x ring rows

75x back squats 15/10kg

100x Lunges

Boot Camp.

For time

100x Lunges

35x Pistols *box or band scale

50x Slam Balls

75x Squats with the slam ball

100x Lunges

Wednesday 25th January 2017


CrossFit North Head – CrossFit

Weightlifting

Back Squat (3×2 @80%)

Metcon (Time)

Rx.

3 rounds for time

4x Jerks 85/55kg

5x Front squats 85/55kg

6x Power cleans 85/55kg

10x Bar Muscle Up

20x Push-ups

30x Sit-ups

Rest 2 minutes between rounds.

V1.

3 rounds for time

4x Jerks 60/40kg

5x Front squats 60/40kg

6x Power cleans 60/40kg

10x Jumping Bar Muscle Up or C2B Pull Up

20x Push-ups

30x Sit-ups

Rest 2 minutes between rounds.

V2.

3 rounds for time

4x Jerks 40/30kg

5x Front squats 40/30kg

6x Power cleans 40/30kg

10x Pull Up *scale as needed

20x Push-ups

30x Sit-ups

Rest 2 minutes between rounds.

Boot Camp

3 rounds for time

30x Air squats

20x Ring rows

10x Burpees

10x Pull Up

20x Push-ups

30x Sit-ups

Rest 2 minutes between rounds.

Tuesday 24th January 2017


CrossFit North Head – CrossFit

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Metcon (AMRAP – Reps)

Rx+

For Total Reps:

6 minutes to complete:

1km Row/Run/Ski Erg

Max Rep Deadlifts 140/95kg

Then, 8 minutes to complete:

1km Row/Run/Ski Erg

Max rep power cleans 100/75kg

Then, 10 minutes to complete:

1km Row Row/Run/Ski Erg

Max Rep Overhead Squats 60/40kg

Rx.

For Total Reps:

6 minutes to complete:

1km Row/Run/Ski Erg

Max Rep Deadlifts 125/85kg

Then, 8 minutes to complete:

1km Row/Run/Ski Erg

Max rep power cleans 85/55kg

Then, 10 minutes to complete:

1km Row Row/Run/Ski Erg

Max Rep Overhead Squats 45/35kg

V1.

For Total Reps:

6 minutes to complete:

1km Row/Run/Ski Erg

Max Rep Deadlifts 100/75kg

Then, 8 minutes to complete:

1km Row/Run/Ski Erg

Max rep power cleans 70/45kg

Then, 10 minutes to complete:

1km Row Row/Run/Ski Erg

Max Rep Overhead Squats 40/30kg

V2.

For Total Reps:

6 minutes to complete:

1km Row/Run/Ski Erg

Max Rep Deadlifts 80/55kg

Then, 8 minutes to complete:

1km Row/Run/Ski Erg

Max rep power cleans 50/35kg

Then, 10 minutes to complete:

1km Row Row/Run/Ski Erg

Max Rep Overhead Squats 30/20kg

Boot Camp

For Total Reps:

6 minutes to complete:

1km Row/Run/Ski Erg

Max Rep KBS *choose moderately heavy weight

Then, 8 minutes to complete:

1km Row/Run/Ski Erg

Max rep KB Goblet Squat

Then, 10 minutes to complete:

1km Row Row/Run/Ski Erg

Max Rep KB S2OH *two hands, one KB

Monday 23rd January 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Can u put the following out on wodify message tomoz please ?

4 week gymnastic course:

We have just 2 spots left on our handspring Gymnastic course starting this Sunday

If you want to improve your handstands / muscle ups etc for the opens then just message Jules to book in

4 x 1.5 hrs

Sundays at CFNH from 10.15am

Starts this Sunday

$200 for 4 weeks

Metcon

Metcon (Time)

*20 min cap

Rx.

For total time

150x Wall Balls

Rest 2 mins

90x Double Unders

Rest 1 min

30x Muscle ups

V1.

For total time

150x Wall Balls

Rest 2 mins

90x Double Unders

Rest 1 min

30x C2B Pull Up

V2.

For total time

150x Wall Balls

Rest 2 mins

45x Double Unders

Rest 1 min

30x Pull ups *band scale or jumping pull up are fine

Boot Camp.

For total time

150 Wall Balls

Rest 2 mins

200x single unders or 90x double unders

Rest 1 min

50x ring rows

Metcon (Time)

Rx.

15 min Cap

5 rounds for time:

10x OH Lunge 40/30kg

8x Burpees over the bar

10x OH Lunge 40/30kg

10x C2B Pull Ups

V1.

5 rounds for time:

10x OH Lunge 30/20kg

8x Burpees over the bar

10x OH Lunge 30/20kg

10x Pull Ups

V2.

5 rounds for time:

10x OH Lunge 20/15kg

8x Burpees over the bar

10x OH Lunge 20/15kg

10x Pull Ups *band scale

Boot Camp

5 rounds for time:

10x KB/DB Walking Lunges *farmer carry style

8x Burpees over the bar

10x KB/DB Walking Lunges *farmer carry style

10x Jumping pull ups

Saturday 21st January 2017

CrossFit North Head – CrossFit

Weightlifting

Clean and Jerk (6x 65% 4x 75% 2x 85%)

Metcon

T.J. (Time)

For Time:

10 Bench Presses, 185#

10 Strict Pull-Ups

Max Thrusters, 135#

Repeat the triplet until you have completed 100 Thrusters

*Put Rounds in comments
In honor of United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas
To learn more about T.J. click here
Rx.

30min cap.

For time:

10x Bench presses 84/55kg

10x strict pull-ups

Max set, Thrusters 60/40kg

Repeat the triplet until you have completed 100 reps of the thruster.

V1.

30min cap.

For time:

10x Bench presses 60/40kg

10x strict pull-ups

Max set, Thrusters 50/30kg

Repeat the triplet until you have completed 100 reps of the thruster.

V2.

30min cap.

For time:

10x Bench presses 40/30kg

10x strict pull-ups

Max set, Thrusters 40/20kg

Repeat the triplet until you have completed 100 reps of the thruster.