Saturday 1st April 2017 “Power Day”

CrossFit North Head – CrossFit

Clean and Jerk (1rm)

Pull-ups (max set)

Handstand Push-ups (max set)

Power Elizabeth (Time)

Rx.

21-15-9 for time

power clean 60/40kg

ring dips

V1.

Power Elizabeth

21-15-9

Power cleans 45/30kg

Ring dips

*scale with band

V2.

Power Elizabeth

21-15-9

Power cleans 35/20kg

Tricep push ups

Friday 31st March 2017 “Aerobic Day”

CrossFit North Head – CrossFit

Snatch (1rm)

Metcon (AMRAP – Rounds and Reps)

Rx.

18min amrap

400m run

15x box jump 24″

12x push press 60/40kg (clean bar)

9x KBS 32/24kg

V1.

18min amrap

400m run

15x box jump 24/20″

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

9x KBS 24/16kg

V2.

18min amrap

400m run

15x box jump 20″

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

9x KBS 20/12kg

Metcon (AMRAP – Rounds and Reps)

Boot Camp:

18min amrap

400m run

15x box jump 24″

12x Hand Release Push Ups

9x KBS

Metcon (Time)

Star Boys Farewell WOD

“Star Boy Does Linda”

10-1

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Thursday 30th March 2017 “Aerobic Power Day”


CrossFit North Head – CrossFit

Push Jerk (1rm)

Metcon (AMRAP – Reps)

6 rounds

2mins on 2min off

Row 200m/ Run 250m

20x wall ball 6/9kg

Max Burpee in time remaining.

Score is total Burpees

Wednesday 29th March 2017 “Lactate Day”


CrossFit North Head – CrossFit

Metcon (Calories)

1min max cal air dyne or ski erg

Front Squat (1rm)

Fran (Time)

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

Fran

21-15-9

Thrusters 40/30kg

Pull ups

V1.

21-15-9

Thrusters 30/20kg

Banded Pull ups

V2.

21-15-9

Thrusters 30/20kg

Ring Row

Metcon (Time)

Boot Camp:

27-21-15-9 for time

Plate G2OH 20-15kg

Calorie Row

Tuesday 28th March 2017 “Mental Toughness Day”


CrossFit North Head – CrossFit

Blueprint Beep Test (AMRAP – Reps)

“Blueprint Beep Test”

Set up 15m interval with markers.

Using “15m Beep Test- Sports Australia” on Spotify or YouTube

Have an 80/55kg barbell at one end. *scale weight as needed

On the first Beep do one power clean and jerk.

At the next beep run to the opposite marker (15m),

At the next beep do 2x Burpees

The test is over if you don’t make the required work in the interval beeps.

There are no rest rounds and if you fail a lift you only have till the next beep to complete it or test is done.

Your score is the last round you successful completed.

Handstand Walk (max distance)

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (AMRAP – Reps)

Boot Camp:

Do Beep Test with

On the first Beep 2x Burpees.

At the next beep run to the opposite marker (15m),

At the next beep do 2x Burpees

Monday 27th March 2017 “Strength Day”

CrossFit North Head – CrossFit

1000m Row (Time)

Max Effort 1000m Row

The CrossFit Total (Total Weight)

Metcon (Time)

Boot Camp:

Partner WOD

1:1

30x KB Swings in a minute

For 12 mins

(6 sets each)

then

1km Run

then

150 wall balls between the two

*if the ball touches the floor do 10x Burpees

then

100x Ab mat sit up

*only one works at a time

Friday 24th March 2017


CrossFit North Head – CrossFit

Metcon (Weight)

EMOTM 10 mins

Hang Clean + Front Squat

Metcon (AMRAP – Rounds and Reps)

Rx.

20min AMRAP

30x Cal Air Dyne

30x Push Up

1km Run

40x Ab mat Sit Up

50x Cal Row/Ski

50x Air Squats

Metcon (AMRAP – Rounds and Reps)

Boot Camp

30min AMRAP

1km Run

30x Cal Air Dyne

30x Push Up

1km Run

40x Ab mat Sit Up

50x Cal Row/Ski

50x Air Squats

30x Burpees

Thursday 23rd March 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Rx.

On a rope

4 rounds

5x Pull Ups

into

5x Toes to Rope

*feet must be off the ground the whole time

V1.

On a rope

4 rounds

5x Jumping Pull Ups

into

5x Knee tucks off Rope

*feet must be off the ground the whole time

Metcon (Time)

Rx.

Teams of 3:

4 rounds

250m Plate Carry 20/15kg

Rope Climb

Dead ball Over the Shoulder

*plate carry is time keeper, other two work till that partner is back.

V1. 15/10kg

V2. 10/5kg

Metcon (Time)

Boot Camp

Teams of 3:

5 rounds

400m run

Rope Walk Ups

Slam Ball

*Runner is time keeper, other two work till that partner is back.

Wednesday 22nd March 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Rx.

4 rounds not for time

5x Front Squat 100/75kg

10x Double KB front rack walking lunges 24/16kg

V1.

4 rounds not for time

5x Front Squat 80/55kg

10x Double KB front rack walking lunges 20/12kg

V2.

4 rounds not for time

5x Front Squat 60/40kg

10x Double KB front rack walking lunges 16/8kg

Metcon (Time)

Rx.

3 rounds for time

15x Pistols

30x Burpees

45x Double unders

V1.

3 rounds for time

15x Pistols- band across rig scale

30x Burpees

30x Double unders

V2.

3 rounds for time

15x Pistols-bench scale

30x Burpees

15x Double unders

Metcon (Time)

Boot Camp

5 rounds for total time

15x KB Sumo Deadlift

30x Walking Lunges

15x V-sit up

30x Burpees

Rest 2 mins

Tuesday 21st March 2017


CrossFit North Head – CrossFit

Back Squat (Moderate Double in 10 mins)

Metcon (AMRAP – Rounds and Reps)

Rx.

20min amrap

20x S2oh 40/30kg

20x Cal Row/Ski/Air Dyne

20x OHS 40/30kg

20x Pull Up

V1.

20min amrap

20x S2oh 30/20kg

20x Cal Row/Ski/Air Dyne

20x OHS 30/20kg

20x Pull Up-band scale

V2.

20min amrap

20x S2oh 20/15kg

20x Cal Row/Ski/Air Dyne

20x OHS 20/15kg

20x Jumping Pull Up

Metcon (AMRAP – Rounds and Reps)

Boot Camp

20min amrap

20x KB Push Press

20x Cal Row/Ski Erg/Air Dyne

20x Goblet Squat

20x Jumping Pull Up