Friday 1st March 2019


CrossFit North Head – CrossFit

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Front Rack Lunge (20rm)

Metcon (AMRAP – Reps)

For max reps (calories)

20 sec on 1 min off

Set 1-3

Ski/Row

Set 4-6

Plyo Push Up

Set 7-9

Assault Bike

Set 10-12

Burpee box jumps

Thursday 28th February 2019


CrossFit North Head – CrossFit

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Shoulder Press (8rm)

Metcon (Weight)

EMOM 10 mins

10x Bicep Curl

5x Hand release push up

10x Shoulder press

5x hand release push up

Rx. 20/15kg

V1. 15/10kg

Metcon (Weight)

EMOM 15 mins

5x DB Snatch *each arm

10x Squat

10x Ab mat sit up

Rx. 22.5/15kg

V1. 17.5/12.5kg

V2. 12.5/8kg

Wednesday 27th February 2019


CrossFit North Head – CrossFit

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Sumo Deadlift (8rm)

Metcon (AMRAP – Rounds and Reps)

Rx.

45 sec AMRAP on 1:30 off x6

3x Strict Pull Up

5x Burpees

9x Squats

V1.

45 sec AMRAP on 1:30 off x6

3x Strict Banded Pull Up

5x Burpees

9x Squats

V2.

45 sec AMRAP on 1:30 off x6

3x Kipping Pull Up

5x Burpees

9x Squats

Metcon (Time)

Finisher

Partner WOD.

100 cal Assault bike

Tuesday 26th February 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

Alternating 12min EMOM

Odd – 8x DB Bench Press

Even – 8x Bent Over Row

Metcon (Time)

*clean the bar

Rx.

5 rounds for time of:

21 back squats 60/40kg

1 legless rope climb, 15 ft.

V1.

5 rounds for time of:

21 back squats 50/35kg

1 legless rope climb, 15 ft.

V2.

5 rounds for time of:

21 back squats 40/30kg

1 legless rope climb, 15 ft.

Monday 25th February 2019

CrossFit North Head – CrossFit

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Metcon (Weight)

Alternating Left arm/Right arm each minute 10 mins

Single Arm

5x Russian Swing

5x Snatch

5x OHS

Metcon (Time)

Rx.

5 Rounds for time

400m run

15x Thrusters 30/20kg

10x Burpees

V1.

5 Rounds for time

400m run

15x Thrusters 20/15kg

10x Burpees

Saturday 23rd February 2019

CrossFit North Head – CrossFit

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Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Friday 22nd February 2019


CrossFit North Head – CrossFit

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Front Squat (4×6 @60% of 8rm)

Metcon (Weight)

Alternating EMOM 12 mins

Min 1. 30x KB swing

Min 2. 15x Goblet Squat

*choose weight that you can get reps done in max 45 seconds.

Rx. 24/16kg

V1. 20/12kg

V2. 16/8kg

Metcon (AMRAP – Reps)

EMOM 12 mins

Min 1. 30 sec Burpees

Min 2. 30 sec 10m Shuttle run

Min 3. 30 sec Double Unders

Thursday 21st February 2019


CrossFit North Head – CrossFit

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Metcon (Weight)

Alternating 12min EMOM

Odd – 12x CG Bench Press

Even – 6x Upright Row + 6x Bent Over Row

Metcon (AMRAP – Rounds and Reps)

15 min EMOM

With double DBs

4x Bent over row

4x Burpees with DBs

4x Burpees without DB

Rx. 22.5/15kg

V1. 17.5/12.5kg

V2. 10/7kg

1k Run (Time)

Running Conditioning

1km run time trial

Wednesday 20th February 2019


CrossFit North Head – CrossFit

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Deadlift (4×6 @65% of 8rm)

Metcon (AMRAP – Reps)

Rx.

1:30 on, 3:00 off x5

15/10 cal Bike

Max Rope climbs in time remaining

V1.

1:30 on, 3:00 off x5

15/10 cal Bike

Max Rope walk ups in time remaining

Tuesday 19th February 2019


CrossFit North Head – CrossFit

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Metcon (Time)

3 rounds

1:1 with a partner

250m Row

4x Burpees over the rower

Metcon (AMRAP – Rounds and Reps)

Rx.

20 min AMRAP

15x Strict Pull Up

30x Push Up

45x Squats

V1.

20 min AMRAP

15x Strict Pull Up *band scale

30x Push Up

45x Squats

Metcon (Weight)

Rx.

Every 30 sec for 7 minutes

5x Bar horizontal row

5x Bicep curls

*if too many people work 1:1 with a partner for 14 rounds each