PUBLIC HOLIDAY. Open Gym 5-6:30pm Monday 1st October 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

5 set superset

10x DB Renegade Row + Push Up

*1= push + single row left + single arm row right

20x Double KB Front Rack Step Ups *10 each leg

Rest 2:00

Metcon (Time)

For Time

Rx.

3 rounds

400m Run

21x KBS 32/24kg

15x Goblet Squats

9x Burpees

V1.

3 rounds

400m Run

21x KBS 24/16kg

15x Goblet Squat

9x Burpees

V2.

3 rounds

400m Run

21x KBS 20/12kg

15x Goblet Squat

9x Burpees

Saturday 29th September 2018


CrossFit North Head – CrossFit

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Metcon (Time)

PARTNER WOD

Rx.

1.6km Run (8x200m Sprints – 4 each)

100 Hand Release Push Ups (1 work 1 rest)

1.2km Run (6x200m Sprints – 3 each)

100 DB Snatch 30/22.5kg (1 work 1 rest)

800m Run (4x200m Sprints – 2 each)

100 TTB (1 work 1 rest)

400m Run (2x200m Sprints – 1 each)

V1.

1.6km Run (8x200m Sprints – 4 each)

100 Hand Release Push Ups (1 work 1 rest)

1.2km Run (6x200m Sprints – 3 each)

100 DB Snatch 22.5/15kg (1 work 1 rest)

800m Run (4x200m Sprints – 2 each)

100 TTRings (1 work 1 rest)

400m Run (2x200m Sprints – 1 each)

V2.

1.6km Run (8x200m Sprints – 4 each)

100 Hand Release Push Ups (1 work 1 rest)

1.2km Run (6x200m Sprints – 3 each)

100 DB Snatch 15/10kg (1 work 1 rest)

800m Run (4x200m Sprints – 2 each)

100 Hanging Knee Tucks (1 work 1 rest)

400m Run (2x200m Sprints – 1 each)

Friday 28th September 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Gymnastics Technique Work

*15 mins on HS Walk/HSPU/Muscle Up/Pull up

Metcon (Time)

Rx.

1min ON / 1min OFF until below is complete

1-2-3-4-5-6-7-8-9-10

Strict HSPU

Burpee 6″ Touch

Into

1-2-3-4-5

Bear Complex 80/50

Ring Muscle Up

*BC= Deadlift, Hang Power Clean, Front Squat, S2OH, Back Squat, BH 2 OH

V1.

1min ON / 1min OFF until below is complete

1-2-3-4-5-6-7-8-9-10

Kipping HSPU

Burpee 6″ Touch

Into

1-2-3-4-5

Bear Complex 65/40

C2B Pull Up

*BC= Deadlift, Hang Power Clean, Front Squat, S2OH, Back Squat, BH 2 OH

V2.

1min ON / 1min OFF until below is complete

1-2-3-4-5-6-7-8-9-10

Bench Scale HSPU

Burpee 6″ Touch

Into

1-2-3-4-5

Bear Complex 50/35

Pull Up

*BC= Deadlift, Hang Power Clean, Front Squat, S2OH, Back Squat, BH 2 OH

Metcon (No Measure)

Midline

Tabata (20 sec on/10 sec off x8 sets)

Hollow rock

Flutter Kick

Side Plank *each side

Thursday 27th September 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

4 set Tri-Set

6-12x Strict Pull Up

6-12x KB Prone Rows

6-12x Supine Bar Row (ring row style on a straight bar)

1:30 Rest

Metcon (Time)

PARTNER WOD

For time

800m Run (together)

200x Double Unders

150x Hang Release Push Up

200x Double Unders

150x Pull Up

800m Run (together)

Wednesday 26th September 2018


CrossFit North Head – CrossFit

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Clean Grip Deadlift with Bands (10×3 @65%)

Clean Deadlift with Bands @65% of clean

*drop each rep

*bands only for experienced athletes

Metcon (AMRAP – Reps)

Rx.

5 Rounds – 1:30 ON / 3:00 OFF

20/15 Cal Assault Bike Sprint

Max Jumping Back Squat Holding Dead-ball/Sandbag at stomach

V1.

5 Rounds – 1:30 ON / 3:00 OFF

15/10 Cal Assault Bike Sprint

Max Jumping Back Squat Holding Dead-ball/Sandbag at stomach

Tuesday 25th September 2018


CrossFit North Head – CrossFit

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Banded Bench Press (10×3 *1 set every 45 seconds)

Banded Bench Press @65% *light bands

*bands only for experienced athletes

Metcon (Time)

Rx.

5 rounds

400m Run

10 KB Swings 32/24

10 Burpee Box Jumps 24/20″

10 Clap Push Up

V1.

5 rounds

400m Run

10 KB Swings 24/16

10 Burpee Box Jumps 24/20″

10 Clap Push Up

V2.

5 rounds

400m Run

10 KB Swings 20/12

10 Burpee Box Jumps 20″

10 Clap Push Up on knees

Monday 24th September 2018


CrossFit North Head – CrossFit

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Overhead Squat (4×2 @95% max snatch)

Metcon (Weight)

Rx.

16min EMOM

ODD – 10 Overhead Squats 40/30 + 5 Strict HSPU

EVEN – 10 Power Clean 40/30 + 5 C2B pull Ups

V1.

16min EMOM

ODD – 10 Overhead Squats 40/30 + 5 Kipping HSPU

EVEN – 10 Power Clean 40/30 + 5 Pull Ups

V2.

16min EMOM

ODD – 10 Overhead Squats 30/20 + 5 Bench Scale HSPU

EVEN – 10 Power Clean 40/30 + 5 Jumping Pull Ups

Saturday 22nd September 2018


CrossFit North Head – CrossFit

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Metcon (Time)

PARTNER WOD

Rx

100 Strict HSPU

*Partner Holds Ring Plank

100 Burpee Box Jump Overs 24/20″

*Partner Holds Front Rack 60/40

100 Front Rack Lunges 60/40

*Partner Holds L-Sit

V1.

100 Kipping HSPU

*Partner Holds Ring Plank

100 Burpee Box Jump Overs 24/20″

*Partner Holds Front Rack 50/35

100 Front Rack Lunges 50/35

*Partner Holds Tucked L-Sit

V2.

100 Strict HSPU

*Partner Holds Plank

100 Burpee Box Jump Overs 20″

*Partner Holds Front Rack 40/30

100 Front Rack Lunges 40/30

*Partner Holds Tucked L-Sit

Friday 21st September 2018


CrossFit North Head – CrossFit

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Power Snatch + OHS (6 sets *one every 1:30)

Metcon (Time)

*score is TOTAL time

Rx.

1min ON / 1min OFF until below is complete

30 Power snatch 40/30

Then

“Fran”

21-15-9

Thruster 40/30

Pull Ups

Then

30 OHS 40/30

V1.

1min ON / 1min OFF until below is complete

30 Power snatch 35/25

Then

“Fran”

21-15-9

Thruster 35/25

Pull Ups *band scale

Then

30 OHS 35/25

V2.

1min ON / 1min OFF until below is complete

30 Power snatch 30/20

Then

“Fran”

21-15-9

Thruster 30/20

Jumping Pull Ups

Then

30 OHS 30/20

Thursday 20th September 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

3 set Tri-set

8-12x KB Floor Press

8-12x Double KB Bent Over Row

8-12x Clap Push Up

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15min AMRAP

Partner 1:

400m Run/Row/Ski

Partner 2:

*partner completes one round of:

10x Ring Row

10x HR Push Up

10x Squats