Friday 1st February 2019


CrossFit North Head – CrossFit

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Front Squat (8rm)

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Rx.

“The Filthy Fifty”

For time:

50 box jumps 24/20″

50 jumping pull-ups

50 kettlebell swings 16/12kg

50 walking-lunge steps

50 knees-to-elbows

50 push presses 20/15kg

50 back extensions

50 wall-ball shots 9/6kg

50 burpees

50 double-unders

V1.

For time:

50 box jumps 20″

50 jumping pull-ups

50 kettlebell swings 12/8kg

50 walking-lunge steps

50 knees-to-elbows

50 push presses 20/15kg

50 back extensions *super-mans off the floor

50 wall-ball shots 9/6kg

50 burpees

50 double-unders *attempts

Thursday 31st January 2019


CrossFit North Head – CrossFit

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Shoulder Press (3×8 *use same weight across sets)

Metcon (AMRAP – Rounds and Reps)

Rx.

A.

10 MIN AMRAP

10 cal ski

5x C&J 60/40kg

1x Muscle Up

Into

B.

100x Plate G2OH 20/15kg

*every break 10x Burpees

V1.

A.

10 MIN AMRAP

10 cal ski

5x C&J 50/35kg

3x C2B Pull Up

Into

B.

100x Plate G2OH 20/15kg

*every break 10x Burpees

V2.

A.

10 MIN AMRAP

10 cal ski

5x C&J 40/30kg

5x Pull Up

Into

B.

100x Plate G2OH 15/10kg

*every break 10x Burpees

Wednesday 30th January 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

Alternating 12min EMOM

Odd – 8 CG Bench Press

Even – 8 Bent Over Row

Metcon (AMRAP – Reps)

Rx.

1:30 on 3 min off x4 rounds

3x Rope Climb

Max Box Jump 30/24″ in time remaining

V1.

1:30 on 3 min off x4 rounds

2x Rope Climb

Max Box Jump 24/20″ in time remaining

V2.

1:30 on 3 min off x4 rounds

1x Rope Climb

Max Box Jump 20″ in time remaining

Tuesday 29th January 2019


CrossFit North Head – CrossFit

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Deadlift (8rm)

Metcon (AMRAP – Rounds and Reps)

Rx+.

20 min AMRAP

1x Squat Snatch 70/45kg

3x Power Clean and Jerk 70/45kg

15x Wall Balls

30x Double Unders

Rx.

20 min AMRAP

1x Squat Snatch 60/40kg

3x Power Clean and Jerk 60/40kg

15x Wall Balls

30x Double Unders

V1.

20 min AMRAP

1x Squat Snatch 50/35kg

3x Power Clean and Jerk 50/35kg

15x Wall Balls

15x Double Unders

V2.

20 min AMRAP

1x Squat Snatch 40/30kg

3x Power Clean and Jerk 40/30kg

15x Wall Balls

15x Double Unders *attempts

Monday 28th January 2019


CrossFit North Head – CrossFit

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Back Squat (20rm)

Metcon (Weight)

Rx.

EMOM 0-10 mins

10 second max effort Assault bike/Ski Erg

EMOM 11-20 mins

10x Russian KB swing + Goblet Squat 16/12kg

*1= 1x Russian swing + 1x Swing into Goblet Squat

V1. 12/8kg

V2. 10/6kg

Benchmark Week. Saturday 26th January 2019


CrossFit North Head – CrossFit

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Jackie Chan (Time)

“Jackie Chan”

Rx.

For time

10x Ring Muscle Up

30x Snatch 60/40kg

10x Ring Muscle Up

30x Clean and Jerk 60/40kg

10x Ring Muscle Up

V1.

For time

15x C2B Pull Up

30x Snatch 50/30kg

15x C2B Pull Up

30x Clean and Jerk 50/30kg

15x C2B Pull Up

V2.

For time

20x Ring Muscle Up

30x Snatch 40/30kg

20x Ring Muscle Up

30x Clean and Jerk 40/30kg

20x Ring Muscle Up

Benchmark Week. Friday 25th January 2019


CrossFit North Head – CrossFit

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Will or Skill (Time)

“Will or Skill”

Rx.

30x Back Squat 100/70kg

30x T2B

30x Pistols

30x Box Jump 35/30″

V1.

30x Back Squat 80/50kg

30x T2Rings

30x Pistols *band scale

30x Box Jump 30/24″

V2.

30x Back Squat 60/40kg

30x T2Rings

30x Pistols *box scale

30x Box Jump 24/20″

Legless (Time)

“Legless”

For time

Rx+

5x Legless Rope Climb

30 cal Ski erg

5x 15ft rope climbs

30 cal Assault Bike

Rx.

3x Legless Rope Climb

30 cal Ski/Row/Bike

3x 15ft Rope Climb

30 cal Bike/Row

V1.

1x Legless Rope Climb *attempt

30 cal Ski/Row/Bike

1x 15ft Rope Climb

30 cal Bike/Row

Benchmark Week. Thursday 24th January 2019


CrossFit North Head – CrossFit

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Bottoms Up (Time)

“Bottoms Up”

For time

50x burpees

1km row

25x burpee

Clang n Bang (Time)

“Clang and Bang”

Rx+

For time.

30x Clean and Jerk 100kg

Rx. 80% max C&J

Benchmark Week. Wednesday 23rd January 2019


CrossFit North Head – CrossFit

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Turn and Burn (Time)

“Turn and Burn”

For time

1.2km shuttle run

*20-40-60m x5

Push It (Time)

“Push It”

Rx+

For time

150x wall balls 10ft marker 9/6kg

Into

30/20x Ring Muscle Up

Rx

For time

150x wall balls 10ft marker 9/6kg

Into

20/10x Ring Muscle Up

V1.

For time

150x wall balls 10ft marker 6/3kg

Into

30/20x C2B Pull Up

V2.

For time

150x wall balls 10ft marker 6/3kg

Into

30/20x Pull Up

Benchmark Week. Tuesday 22nd January 2019


CrossFit North Head – CrossFit

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Double-Unders (Max reps in 2 minutes)

HSPU Testing (Time)

Complete the below for time:

Rx.

30x Strict HSPU

50x Kipping HSPU

V1.

15x Strict HSPU

30x Kipping HSPU

V2.

Max Strict HSPU

20x Kipping HSPU

Gut Check (Time)

“Gut Check”

Rx.

5 rounds for time

20x DB Snatch 22.5/15kg

20x Ab mat sit up

V1.

5 rounds for time

20x DB Snatch 17.5/10kg

20x Ab Mat Sit up

V2.

5 rounds for time

20x DB Snatch 15/8kg

20x Ab Mat Sit up