Friday 23rd February 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Running clock work

*using bar weight @80% max snatch

0-2:00 mins

Max rep Snatch @80%

2:00-2:30mins

REST

2:30-4:00 mins

Max Cal Row/Ski/Bike

4:00-4:30 mins

REST

4:30-6:00mins

Max Rep Power Clean and Jerk

6:00-6:30mins

REST

6:30-8:00mins

Max Cal Row/Ski/Bike

8:00-8:30 mins

REST

8:30-10:00 mins

Max Rep Cluster

10:30-11:00

REST

11:00-12:30

Max Cal Row/Ski/Bike

Metcon (Time)

Rx+.

5 Rounds

100 Double Unders

10 OHS 80/50

REST 1 MIN

Rx.

5 Rounds

100 Double Unders

10 OHS 60/40

REST 1 MIN

V1.

5 Rounds

75 Double Unders

10 OHS 50/35

REST 1 MIN

V2.

5 Rounds

50 Double Unders

10 OHS 40/30

REST 1 MIN

Thursday 22nd February 2018


CrossFit North Head – CrossFit

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Power Snatch + Hang Snatch (One set every 1:30 for 10 sets building)

Metcon (Time)

Rx.

3 rounds for time

Shuttle Run 6x20m

20x Pistols

into

3 rounds for time

Shuttle Run 6x20m

20x KB Swings 32/24kg

V1. 3 rounds for time

Shuttle Run 6x20m

20x Pistols -band scale

into

3 rounds for time

Shuttle Run 6x20m

20x KB Swings 24/16kg

V2.

3 rounds for time

Shuttle Run 6x20m

20x Pistols – box scale

into

3 rounds for time

Shuttle Run 6x20m

20x KB Swings 20/12kg

Wednesday 21st February 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

4 sets *2 sets each arm

5x KB Snatch

5x KB S2OH

20m OH Walk

30 second Hard Rowing/Ski/Bike Effort

Rest 90 seconds

Metcon (Time)

Rx.

1:30 ON / 1:30 OFF – Accumulate 100 Wall Balls 9/6kg

10 Hang Power Cleans 70/45

10 Box Jump Overs 24/20″

Max Wall Balls in time remaining

V1.

1:30 ON / 1:30 OFF – Accumulate 100 Wall Balls 9/6kg

10 Hang Power Cleans 50/35

10 Box Jump Overs 24/20″

Max Wall Balls in time remaining

V2.

1:30 ON / 1:30 OFF – Accumulate 100 Wall Balls 9/6kg

10 Hang Power Cleans 40/30

10 Box Jump Overs 20″

Max Wall Balls in time remaining

Tuesday 20th February 2018


CrossFit North Head – CrossFit

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Back Squat (Back Squat 5-4-3-2-1 *1 set every 2:30 for 4 sets )

Metcon (Time)

Rx+

Partner WOD

80 Deadlift 140/90

80 TTB

40 Squat Clean 100/60

80 TTB

80 Shoulder to Overhead 60/40

Rx.

Partner WOD

80 Deadlift 120/75

80 TTB

40 Squat Clean 70/45

80 TTB

80 Shoulder to Overhead 60/35

V1.

Partner WOD

80 Deadlift 100/65

80 TTRings

40 Squat Clean 60/35

80 TTRings

80 Shoulder to Overhead 40/30

V2.

Partner WOD

80 Deadlift 80/45

80 Hanging Double Leg Raises

40 Squat Clean 50/30

80 Hanging Double Leg Raises

80 Shoulder to Overhead 30/20

Monday 19th February 2018

CrossFit North Head – CrossFit

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Metcon (AMRAP – Reps)

Cardio Conditioning.

Alternating EMOTM 21 mins

Min 1. 20 seconds Assault Bike Effort Above 65rpm

Min 2. 10-15x Burpees

Min 3. 30x Double Unders

Metcon (Time)

Rx.

10 Parrallete HSPU

60 Cal Row/Ski/600m Run

20 Strict HSPU

60 Cal Row/Ski/600m Run

30 Kipping HSPU

30 Pull Ups

60 Cal Row/Ski/600m Run

20 C2B Pull Ups

60 Cal Row/Ski/600m Run

10 Bar Muscle Ups

V1.

10 Deficit HSPU

60 Cal Row/Ski/600m Run

20 Strict HSPU

60 Cal Row/Ski/600m Run

30 Kipping HSPU

30 Pull Ups

60 Cal Row/Ski/600m Run

20 C2B Pull Ups

60 Cal Row/Ski/600m Run

5 Bar Muscle Ups

V2.

10 HSPU

60 Cal Row/Ski/600m Run

20 HSPU

60 Cal Row/Ski/600m Run

30 HSPU

30 Pull Ups

60 Cal Row/Ski/600m Run

20 Pull Ups

60 Cal Row/Ski/600m Run

10 Jumping Bar Muscle Ups

Saturday 17th February 2018


CrossFit North Head – CrossFit

Metcon (Weight)

3×5 Hang Muscle Snatch

3×3 TNG Power Snatch

1+1+1×5 Snatch Pull + Hang Snatch + OHS

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Friday 16th February 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

Rx.

Running clock work

0-6 mins

Find 3rm Front Squat *clean the bar

6-9 mins

Max Bar Muscle up

9-12mins

Max Power Clean @front squat weight

12-15 mins

Max Kipping HSPU

15-17 mins

Max Cal Ski/Row/Bike/Double Unders

V1.

Running clock work

0-6 mins

Find 3rm Front Squat *clean the bar

6-9 mins

Max C2B Pull up

9-12mins

Max Power Clean @front squat weight

12-15 mins

Max Kipping HSPU

15-17 mins

Max Cal Ski/Row/Bike/Double Unders

V2.

Running clock work

0-6 mins

Find 3rm Front Squat *clean the bar

6-9 mins

Max Pull up

9-12mins

Max Power Clean @front squat weight

12-15 mins

Max Bench Scale HSPU

15-17 mins

Max Cal Ski/Row/Bike/Double Unders

Metcon (AMRAP – Reps)

Rx.

5 Rounds 1:30 ON / 1:30 OFF

20sec Max Effort Burpees

10sec Rest

1min Max Pistol Squats

*scale pistols as needed

Thursday 15th February 2018


CrossFit North Head – CrossFit

Power Clean (5×2)

Metcon (AMRAP – Rounds and Reps)

Rx.

8min amrap

10 – unbroken HSPU

10 – Cals Ski/Row/Bike

10 – Front squat @60/40

- every time you break HSPU or squats 5 burpees

V1.

8min amrap

10 – unbroken Kipping HSPU

10 – Cals Ski/Bike/Row

10 – Front squat @50/35

- every time you break HSPU or squats 5 burpees

V2.

8min amrap

10 – unbroken Bench Scale HSPU

10 – Cals Ski/Bike/Row

10 – Front squat @40/30

- every time you break HSPU or squats 5 burpees

Metcon (Time)

Midline Finisher

Accumulate – 2 mins hanging L-sit

Wednesday 14th February 2018

CrossFit North Head – CrossFit

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Metcon (No Measure)

Rx.

Interval Met Con

one set every 4 minutes for 5 rounds.

*work with a partner, one one working at a time.

12 cal Row/Ski/Bike

4 Ring muscle ups

3 wall walks

V1.

Interval Met Con

one set every 4 minutes for 5 rounds.

*work with a partner, one one working at a time.

10 cal Row/Ski/Bike

6 C2B Pull ups

3 wall walks

V2.

Interval Met Con

one set every 4 minutes for 5 rounds.

*work with a partner, one one working at a time.

8 cal Row/Ski/Bike

6 Pull ups

2 wall walks

Metcon (Time)

Rx.

5 Rounds – RD:RD w/ Partner

10m DB FR Lunge 22.5/15s

15 C2B Pull Ups

10m DB FR Lunge

V1.

5 Rounds – RD:RD w/ Partner

10m DB FR Lunge 17.5/12.5s

15 Pull Ups

10m DB FR Lunge

V2.

5 Rounds – RD:RD w/ Partner

10m DB FR Lunge 15/10s

15 Ring Row

10m DB FR Lunge

Tuesday 13th February 2018


CrossFit North Head – CrossFit

Metcon (Time)

Rx.

For time

30x Box Jumps 24/20″

30x Deadlifts 80/55kg

30x Wall Balls

30x Deadlifts 80/55kg

*think about your approach to the DL, how are you going to break them up?

Try a different approach to the two sets.

Compare post wod.

V1.

For time

30x Box Jumps 24/20″

30x Deadlifts 65/45kg

30x Wall Balls

30x Deadlifts 65/45kg

V2.

For time

30x Box Jumps 20″

30x Deadlifts 45/35kg

30x Wall Balls

30x Deadlifts 45/35kg

Metcon (Time)

Rx.

21-18-15-12-9-6-3

Thruster 50/35

400m Run after each set

Rx.

21-18-15-12-9-6-3

Thruster 40/30

400m Run after each set

Rx.

21-18-15-12-9-6-3

Thruster 30/20

400m Run after each set