Thursday 1st November 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

3 set superset

10x Barbell Push Press

10x DB Prone Row

10x Standing DB French Press

Rest 1:30

Metcon (Weight)

3 sets

30 second Dead Ball Hold at Stomach

30 sec rest

30 second Hollow Hold

30 sec rest

Metcon (Time)

Rx.

For time

21-15-9-15-21

Box Jumps 24″

2 for 1 Wall Balls

V1.

For time

21-15-9-15-21

Box Jumps 20″

2 for 1 Wall Balls

Wednesday 31st October 2018


CrossFit North Head – CrossFit

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Metcon (Time)

Strength Met Con (10 min Cap)

Rx+

12-9-6

Thruster 80/50

Strict HSPU

Rx.

12-9-6

Thruster 60/40

Strict HSPU

V1.

12-9-6

Thruster 50/30

Kipping HSPU

V2.

12-9-6

Thruster 40/20

Bench Scale HSPU

Metcon (Weight)

Endurance Met Con

Alternating EMOM 10 mins

Run 150m Shuttle (0-5-10-15-20-25m)

5x KB Swing 32/24kg + 2x Muscle Up

*scale weight and mup-pull up as needed

Straight into

Alternating EMOM 10 mins

20x Double Unders + 10-20x Push Up

15/10 cal Ski/Row/Bike

Straight into

3 Rounds

15x Power Snatch 35/25kg

15x Ab Mat Sit Up

*scale weight as needed

Tuesday 30th October 2018


CrossFit North Head – CrossFit

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Back Squat (5×2 @70% )

Superset with 5×6 Single Leg RDLs *each leg

Metcon (Time)

Rx.

5 Rounds – work 1:2 rest

20 Cal Row

10 Burpees Over Rower

V1.

5 Rounds – work 1:2 rest

15 Cal Row

10 Burpees Over Rower

Monday 29th October 2018


CrossFit North Head – CrossFit

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Power Clean + Hang Clean (5×5 @70%)

Metcon (Time)

Rx+

5 Rounds

5 Bench Press 100/60

5 Hang Power Clean 100/60

REST 5 MIN

5 Rounds

5 Bar Muscle Ups

20 Plate Overhead Lunges 20kg

Rx

5 Rounds

5 Bench Press 80/50

5 Hang Power Clean 80/50

REST 5 MIN

5 Rounds

5 Bar Muscle Ups

20 Plate Overhead Lunges 20/15kg

V1.

5 Rounds

5 Bench Press 60/40

5 Hang Power Clean 60/40

REST 5 MIN

5 Rounds

10 C2B Pull Ups

20 Plate Overhead Lunges 15/10kg

V2.

5 Rounds

5 Bench Press 50/30

5 Hang Power Clean 50/30

REST 5 MIN

5 Rounds

10 Pull Ups

20 Plate Overhead Lunges 10kg

Saturday 27th October 2018

CrossFit North Head – CrossFit

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Metcon (AMRAP – Reps)

Rx+.

3 Rounds – 1 min at each – max reps

Deadlift 120/85

Box Jump 20″

KB Russian KBS + Goblet Squat 32/24kg

Double Unders

SA DB Shoulder to Overhead 30/22.5kg

Wall Balls 9/6

REST

Rx.

3 Rounds – 1 min at each – max reps

Deadlift 100/70

Box Jump 20″

KB Russian KBS + Goblet Squat 28/20kg

Double Unders

SA DB Shoulder to Overhead 25/17.5kg

Wall Balls 9/6

REST

V1.

3 Rounds – 1 min at each – max reps

Deadlift 80/50

Box Jump 20″

KB Russian KBS + Goblet Squat 24/16kg

Double Unders

SA DB Shoulder to Overhead 20/15kg

Wall Balls 9/6

REST

V2.

3 Rounds – 1 min at each – max reps

Deadlift 60/40

Box Jump 20″

KB Russian KBS + Goblet Squat 20/12kg

Double Unders

SA DB Shoulder to Overhead 15/10kg

Wall Balls

REST

Friday 26th October 2018 *GYM CLOSED FRPM 11am

CrossFit North Head – CrossFit

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Metcon (Weight)

5 sets

3x Back Squat @80%

6x Jumping Lunges

Metcon (AMRAP – Reps)

3 minute interval run

20m marker distance (rower distance in meters)

Rx. 36 laps (720m)

V1. 32 laps ((640m)

V2. 27 laps (540m)

Rest 1:30

1 minute interval run, 1 minute rest x3 sets

20m marker distance (rower distance in meters)

Rx. 15 laps (300m)

V1. 13 laps (260m)

V2. 11 laps (220m)

Metcon (Time)

Partner WOD

200x Wall Balls

*partner holds plank

Thursday 25th October 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Rx.

3 set

5x Narrow Grip Bench Press

5x Strict C2B Pull Up

5x Strict Press

5x Strict C2B Chin Up

Rest 2:00

V1.

3 set

5x Narrow Grip Bench Press

5x Strict Pull Up

5x Strict Press

5x Strict Chin Up

Rest 2:00

V2.

3 set

5x Narrow Grip Bench Press

5x Banded Strict Pull Up

5x Strict Press

5x Banded Strict C2B Chin Up

Rest 2:00

Metcon (Time)

Rx.

5 Rounds

10 DB Thrusters 22.5/15s

20 GHD Sit Ups

30 Cal Row

V1.

5 Rounds

10 DB Thrusters 17.5/10s

20 GHD Sit Ups

30 Cal Row

V2.

5 Rounds

10 DB Thrusters 15/8s

20 GHD Sit Ups

30 Cal Row

Wednesday 24th October 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Rx.

Alternating EMOM 20 mins

1- 5x OHS 60/40kg + 5x T2B

2- 40x Double Unders

3-5x Deadlift 60/40kg + 5 Burpees Over the bar

4-20/15 Cal Ski/Row

V1.

Alternating EMOM 20 mins

1- 5x OHS 50/30kg + 5x T2B

2- 40x Double Unders

3-5x Deadlift 50/30kg + 5 Burpees Over the bar

4-20/15 Cal Ski/Row

V2.

Alternating EMOM 20 mins

1- 5x OHS 40/20kg + 5x T2Rings

2- 20x Double Unders

3-5x Deadlift 40/20kg + 5 Burpees Over the bar

4-15/10 Cal Ski/Row

Metcon (Time)

Rx+.

9-7-5

Squat Snatch 80/50

Muscle Up

Rx.

9-7-5

Squat Snatch 60/40

Muscle Up

V1.

9-7-5

Squat Snatch 50/30

C2B Pull Up

V2.

9-7-5

Squat Snatch 40/20

Pull Up

Tuesday 23rd October 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

5 sets

10x Double KB Front Rack Step Ups *5 each leg *heavier than last week

10x Curtsy Squat

https://youtu.be/xClhGjz7p0A

Rest 1:30 min

Metcon (Time)

Rx.

5 Rounds – work 1:2 rest

20/15 Cal AB Sprint

10 Burpees 6″

V1.

5 Rounds – work 1:2 rest

15/10 Cal AB Sprint

10 Burpees 6″

Monday 22nd October 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Rx.

5 set superset

5 to 1x Power Clean @80-100%

3x Box Jump

*concentrate on aggressive brace when landing on box

Rest 2:00 between sets

V1.

5 set superset

2x Hang Power Clean @75%+

3x Box Jump

*concentrate on aggressive brace when landing on box

Rest 2:00 between sets

*power cleans get heavier sets to set as the reps go down.

Set 1. 5 reps @80%

Set 2. 4 reps @85%

Set 3. 3 reps @90%

Set 4. 2 reps @95%

Set 5. 1 rep @100%

Metcon (Time)

Rx.

21-15-9

Ring Dip

Power Clean 60/40

REST 5 MIN

9-15-21

C2B Pull Up

Back Squat 80/50

V1.

21-15-9

Ring Dip *band scale

Power Clean 50/35

REST 5 MIN

9-15-21

Pull Up

Back Squat 70/40

V2.

21-15-9

Bench Dips

Power Clean 40/30

REST 5 MIN

9-15-21

Band Scale Pull Up

Back Squat 60/35