Tuesday 1st January 2019 Happy New Year- Gym Closed


CrossFit North Head – CrossFit

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Monday 31st December -Gym Closed


CrossFit North Head – CrossFit

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Power Clean (3×3 @60%)

Metcon (Time)

PARTNER WORKOUT

Rx.

10 Rounds (each) – RD:RD w/ Partner

10 KB Cleans 24/16s

30 Double Unders

V1.

10 Rounds (each) – RD:RD w/ Partner

10 KB Cleans 20/12s

30 Double Unders

V2.

10 Rounds (each) – RD:RD w/ Partner

10 KB Cleans 16/8s

15 Double Unders *attempt

Saturday 29th December 2018


CrossFit North Head – CrossFit

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Metcon (Time)

Rx.

5 Rounds

5 Strict HSPU on DBs

10 DB Burpee Step Overs 20″ 22.5/15s

20m DB FR Walking Lunge 22.5/15s

*EMOM – 5 C2B Pull Ups

V1.

5 Rounds

5 HSPU

10 DB Burpee Step Overs 20″

20m DB FR Walking Lunge

*EMOM – 5 Pull Ups

Friday 28th December 2018


CrossFit North Head – CrossFit

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Deadlift Rack Pull (3×5 Rack Pull with tempo eccentric *3 second neg)

Set racks up at knee height.

Set as per deadlift load hammies, then pull to lock out.

Improves second phase of a deadlift

Metcon (Time)

Rx.

4 Rounds – REST 1:2 WORK

15 OHS 50/35

100m Farmers Carry 32/24s

V1.

4 Rounds – REST 1:2 WORK

15 OHS 40/30

100m Farmers Carry 24/16s

V2.

4 Rounds – REST 1:2 WORK

15 OHS 30/20

100m Farmers Carry 20/12s

Thursday 27th December 2018


CrossFit North Head – CrossFit

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Metcon (Time)

Gymnastic Strength.

Rx.

5 Rounds for time

3-5x Muscle Up

10-20x HSPU

V1.

5 Rounds for time

3-5x C2B Pull Up

10-20x HSPU

Metcon (Calories)

Rx.

5 Rounds – 2min ON / 2min OFF

15 Cal AB Sprint

15 Cal Row

Max Cal Ski Erg

V1.

5 Rounds – 2min ON / 2min OFF

10 Cal AB Sprint

10 Cal Row

Max Cal Ski Erg

Happy Boxing Day. Gym CLOSED


CrossFit North Head – CrossFit

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Merry Christmas to everyone! Gym CLOSED


CrossFit North Head – CrossFit

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Monday 24th December 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength.

Rx.

4 sets

8x Glute Bridge Floor Press

https://youtu.be/htCbv-AamrE

2x Legless Rope climb

10-20x Ring Push Up

V1.

4 sets

8x Glute Bridge Floor Press

https://youtu.be/htCbv-AamrE

1x Legless Rope climb

10-20x Ring Push Up

V2.

4 sets

8x Glute Bridge Floor Press

https://youtu.be/htCbv-AamrE

2x Rope climb

10-20x Push Up

Metcon (Time)

Rx.

For time (22-min. cap):

Run 1,200 meters

63 kettlebell swings 24/16

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups

V1.

For time (22-min. cap):

Run 1,200 meters

63 kettlebell swings 20/12

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups

V2.

For time (22-min. cap):

Run 1,200 meters

63 kettlebell swings 16/8

36 pull-ups/ring row

Run 800 meters

42 kettlebell swings

24 pull-ups/ring row

Run 400 meters

21 kettlebell swings

12 pull-ups/ring row

Saturday 22nd December 2018

CrossFit North Head – CrossFit

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Metcon (Time)

Rx.

“12 Days of Christmas”

1 Squat Snatch 80/55kg

2 Muscle ups

3 Box Jumps 36″/30″

4 Shoulder to Overhead 80/55kg

5 Squat Cleans 80/55kg

6 Bar Facing Burpees

7 Toes 2 Bar

8 Pistols, alternating

9 Handstand Push ups

10 Wall Balls

11 C2B Pull ups

12 Cart wheels

V1.

“12 Days of Christmas”

1 Squat Snatch 60/40kg

2 C2B Pull ups

3 Box Jumps 30″/24″

4 Shoulder to Overhead 60/40kg

5 Squat Cleans 60/40kg

6 Bar Facing Burpees

7 Toes 2 Bar

8 Pistols, alternating

9 Handstand Push ups

10 Wall Balls

11 Pull ups

12 Cart wheels

V2.

“12 Days of Christmas”

1 Squat Snatch 50/35kg

2 Pull ups

3 Box Jumps24″/20″

4 Shoulder to Overhead 50/35kg

5 Squat Cleans 50/35kg

6 Bar Facing Burpees

7 Toes 2 Rings

8 Pistols, alternating

9 Handstand Push ups

10 Wall Balls

11 Jumping Pull ups

12 Cart wheels

Friday 21st December 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

3 sets

5x Rack Pull with tempo eccentric

*3 second negative

Into

3x DB Snatch *each arm

Metcon (Time)

Rx.

21-15-9

KB Thruster 2x 24/16s

Cal Row/Ski/Bike

REST 1:2 WORK

9-15-21

KB Thruster 2x 24/16s

Cal Row/Ski/Bike

V1.

21-15-9

KB Thruster 2x 20/12s

Cal Row/Ski/Bike

REST 1:2 WORK

9-15-21

KB Thruster 2x 20/12s

Cal Row/Ski/Bike

V2.

21-15-9

KB Thruster 2x 16/8s

Cal Row/Ski/Bike

REST 1:2 WORK

9-15-21

KB Thruster 2x 16/8s

Cal Row/Ski/Bike