Monday 1st May 2017


CrossFit North Head – CrossFit

1+1/4 Back Squat (3×3 1+1)

Squat to the bottom, come up to 1/4 then back to the bottom and all the way up.

Metcon (No Measure)

3 sets

3x 1+1/4 Back Squat 65%

*carry the same weight over all 3 sets.

Into

3x Broad Jumps

*1+1/4 Back Squat:

off the racks squat to the bottom come up to 1/4, then back to the bottom then up to extension = 1 rep

Metcon (AMRAP – Rounds and Reps)

*Hurt Wod

Met Con.

Rx.

With a partner

10 min AMRAP

10x Cal Ski Erg/Rower/Air Dyne

10x Burpees

Metcon (Time)

Boot Camp:

A.

For time:

400m Run/Row

27x Air Squats

27x Walking lunges

400m Run/Row

21x Air Squats

21x Walking lunges

400m Run/Row

15x Air Squats

15x Walking lunges

400m Run/Row

9x Air Squats

9x Walking lunges

B.

With a partner

10 min AMRAP

10x Cal Ski Erg/Rower/Air Dyne

10x Burpees

Saturday 29th April 2017

CrossFit North Head – CrossFit

Metcon (Weight)

Power clean 3×3 @85% max PC

Clean Pull 3×3 @105% max Clean

Every 2mins for 12 mins

Clean and Jerk

Clean and Jerk (1×1)

Wes (Time)

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
Wes

Rx.

For time:

Run 800 meters with a 10kg plate

Then, 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 80/55kg

Then, run 800 meters with a 10kg plate

V1.

For time:

Run 800 meters with a 10kg plate

Then, 14 rounds of:

5 strict pull-ups *band scale

4 burpee box jumps, 24/20”

3 cleans, 60/40kg

Then, run 800 meters with a 10kg plate

V2

For time:

Run 800 meters with a 5kg plate

Then, 14 rounds of:

5 strict pull-ups *band scale

4 burpee box jumps, 20”

3 cleans, 50/35kg

Then, run 800 meters with a 5kg plate

Friday 28th April 2017


CrossFit North Head – CrossFit

Metcon (Weight)

4 sets *superset

10x KB Prone Row

10x DB Bent Over Row

10x Banded Good Mornings

Rest 2 mins between sets

Metcon (Time)

*Hurt WOD

Met Con.

Rx.

For time:

15x Ring Muscle up

30m Barbell OH Walking Lunges 40/30kg

15x bar Muscle Up

30m Barbell OH Walking Lunges 40/30kg

V1.

For time:

15x Jumping Ring Muscle up

30m Barbell OH Walking Lunges 40/30kg

15x Jumping Bar Muscle Up

30m Barbell OH Walking Lunges 40/30kg

V2.

For time:

15x c2b pull up

30m Barbell OH Walking Lunges 30/20kg

15x pull Up

30m Barbell OH Walking Lunges 30/20kg

Metcon (Time)

Boot Camp

For Time:

1km row

30x Ring Dips *band scale as needed)

30m Plate OH Walking Lunges

30x Band Scale Pull Ups

30m Plate OH Walking Lunges

1km Ski Erg

Thursday 27th April 2017


CrossFit North Head – CrossFit

Power Clean (3x Every 2mins for 12 mins)

Metcon (Time)

Rx.

In teams of 2

For time:

1km Run

60x Power Clean and Jerks 60/40kg

1km Run

60x Burpees

V1.

In teams of 2

For time:

1km Run

60x Power Clean and Jerks 50/35kg

1km Run

60x Burpees

V2.

In teams of 2

For time:

1km Run

60x Power Clean and Jerks 40/30kg

1km Run

60x Burpees

Metcon (Time)

Boot Camp

In teams of 2

For time:

1km Run

100x Wall Balls

1km Run

100x Burpees

Wednesday 26th April 2017

CrossFit North Head – CrossFit

Metcon (Weight)

3 set superset

10x Strict press

10x Plate double lateral raises

6x Single Arm DB press *each arm

10x Barbell Front Raise

Rest 2 mins between sets

Metcon (Time)

Rx.

For total time:

400m Run/Row cash in

10 rounds

5x S2OH 50/35kg

10x Front Squat 50/35kg

*200m Run/Row every time you drop the bar.

400m Run/Row Cash Out

V1.

For total time:

400m Run/Row cash in

10 rounds

5x S2OH 40/30kg

10x Front Squat 40/30kg

*200m Run/Row every time you drop the bar.

400m Run/Row Cash Out

V2.

For total time:

400m Run/Row cash in

10 rounds

5x S2OH 30/20kg

10x Front Squat 30/20kg

*200m Run/Row every time you drop the bar.

400m Run/Row Cash Out

Metcon (Time)

Boot Camp

Tabata:

Push Up

Pike hold off bench

For total time:

400m Run/Row cash in

10 rounds

5x KB Push Press

10x Goblet Squats

*200m Run/Row every time you drop the KB.

400m Run/Row Cash Out

Tuesday 25th April 2017- ANZAC DAY- Open gym 7-9am

CrossFit North Head – CrossFit

Snatch (Every 2mins for 12 mins)

Metcon (Time)

Australian HERO Wod

Rx.

“Palmer”

5 rounds for time

2x Deadlifts 160/105kg

3x Muscle Up

10x Pull Ups

15x Box Jump 24”

V1.

5 rounds for time

2x Deadlifts 140/90kg

3x c2b pull Up

10x Pull Ups

15x Box Jump 24/20”

V2.

5 rounds for time

2x Deadlifts 100/65kg

3x Pull Up

10x Ring Rows

15x Box Jump 20”

Metcon (Time)

Boot Camp

*30 min cap

10 Rounds for time

10x KB Swings

20x Jumping Pull Up

30x Step Up

Monday 24th April 2017


CrossFit North Head – CrossFit

Back Squat (3×6 @75%)

Metcon (Time)

Rx.

Teams of 2:

For time:

100x Ski Erg/Rower/Air Dyne

100x Ab Mat Sit

80x Ski Erg/Rower/Air Dyne

80x T2B

60x Ski Erg/Rower/Air Dyne

60x Feet Elevated Ring Rows

40x Ski Erg/Rower/Air Dyne

40x Deficit HSPU

20x Ski Erg/Rower/Air Dyne

20x Rope Climb

V1.

Teams of 2:

For time:

100x Ski Erg/Rower/Air Dyne

100x Ab Mat Sit

80x Ski Erg/Rower/Air Dyne

80x T2Rings

60x Ski Erg/Rower/Air Dyne

60x Ring Rows

40x Ski Erg/Rower/Air Dyne

40x HSPU

20x Ski Erg/Rower/Air Dyne

10x Rope Climb

V2.

Teams of 2:

For time:

100x Ski Erg/Rower/Air Dyne

100x Ab Mat Sit

80x Ski Erg/Rower/Air Dyne

80x Hanging Double Leg Raises

60x Ski Erg/Rower/Air Dyne

60x Ring Rows

40x Ski Erg/Rower/Air Dyne

40x Bench Scale HSPU

20x Ski Erg/Rower/Air Dyne

20x Rope Walk Ups

Metcon (Time)

Boot Camp

Teams of 2:

For time:

120x Air Squats

Run 800m

100x Ab Mat Sit

Run 600m

80x Hanging Knee Tucks

Run 400m

60x Feet Elevated Ring Rows

Run 200m

40x Bench Scale HSPU

Run 100m

20x Rope Walk Ups

Saturday 22nd April 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Power Snatch 3×3 @80%

Snatch Pull 3×3 @105-110%

1 set every 2 mins for 12 mins

1x Hang Snatch @80%+

Power Clean and Jerk 5×1

*work up to heavy single in 10 min

Hollywood (Time)

For Time:

Run 2km

22 Wall-Ball Shots, 30#

22 Muscle-Ups

22 Wall-Ball Shots, 30#

22 Power Cleans, 185#

22 Wall Ball Shots, 30#

Run 2km
In honor of Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006
To learn more about Hollywood click here
Rx.

For time:

Run 2 km

22 wall-ball shots

22 muscle-ups

22 wall-ball shots

22 power cleans 80/55kg

22 wall-ball shots

Run 2 km

V1.

For time:

Run 2 km

22 wall-ball shots

22 c2b pull up

22 wall-ball shots

22 power cleans 60/40kg

22 wall-ball shots

Run 2 km

V2.

For time:

Run 2 km

22 wall-ball shots

22 pull-ups

22 wall-ball shots

22 power cleans 40/30kg

22 wall-ball shots

Run 2 km

Boot Camp

For time:

Run 2 km

22 wall-ball shots

22 Ring Row

22 wall-ball shots

22 KB Swings

22 wall-ball shots

Run 2 km

Friday 21st April 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Rx.

4 rounds not for time:

6x Barbell Shrugs

1x Strict Muscle Up

*scale to seated with a band if needed

1x Legless Rope Climb 15ft

V1.

4 rounds not for time:

6x Barbell Shrugs

1-3x Strict C2B Pull Up

*scale to seated with a band if needed

1x Legless Rope Climb *as far as you can

V2.

4 rounds not for time:

6x Barbell Shrugs

1-3x Strict Pull Up

*scale to seated with a band if needed

1x Legless Rope Hold

Metcon (Time)

Rx.

4 rounds for time of:

15 box jumps, 36-inch box

25x Cal Air dyne/Ski Erg/20x Cal Assault Bike/ 600m Run

V1.

4 rounds for time of:

15 box jumps, 30-inch box

25x Cal Air dyne/Ski Erg/20x Cal Assault Bike/ 600m Run

V2.

4 rounds for time of:

15 box jumps, 24-inch box

25x Cal Air dyne/Ski Erg/20x Cal Assault Bike/ 600m Run

V3.

4 rounds for time of:

15 box jumps, 20-inch box

25x Cal Air dyne/Ski Erg/20x Cal Assault Bike/ 600m Run

Metcon (Time)

Boot Camp

3 rounds

100m Farmers Carry

10x Jumping Pull Up

5x Rope Walk ups

Met Con

4 rounds for time of:

15x Step Up, 20-inch box

25x Cal Air dyne/Ski Erg/20x Cal Assault Bike/ 600m Run

Thursday 20th April 2017


CrossFit North Head – CrossFit

Metcon (Calories)

*can work on and off with a partner on a rower

Cap at 30mins

If you fail a round before 30mins then try hit the previous successful round until 30mins.

Min 1. 10 cal row

Min 2. Rest

Min 3. 12 cal row

Min 4. Rest

Go up by 2 cals every second minute until you can’t finish it in the minute.

Metcon (Time)

In same teams of 2.

For time: 12min cap

200x ab mat sit up

*partner hold plank

150x T2B/T2Rings/Hanging Double Leg Raises

*partner hangs from the bar

Boot Camp

Same as class