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2014
Archive for: October
31 Oct 2014

Saturday 1st November

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CrossFit 3000 South Melbourne – CrossFit

Halloween WOD – ‘Ladies Day’

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Mins of ‘Mary’

5 x HSPU

10 x Alternating Pistols

15 x Pull-Ups

Rest 2 Min

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Mins of ‘Cindy’

5 x Pull-Ups

10 x Push Ups

15 x Squats

Rest 2 Min

C: Metcon (Time)

1 x Round of ‘Barbara’ for time:

20 x Pull-Ups

30 x Push Ups

40 x Sit Ups

50 x Squats

Rest 2 Min

D: Metcon (Time)

1 x Round of ‘Kelly’ for time:

Run 400 meters

30 x Box Jumps (24/20″)

30 x Wall ball (9/7kg to 10′)

30 Oct 2014

Friday 31st October

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (3 Rounds for time)

Row 3 x 500m

Rest Approx 1:1 between efforts

B: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP of:

15 x Cal Row

15 x KB Swings (24/16kg)

15 x Med Ball Cleans (9/7kg)

Finisher

C: Metcon (No Measure)

Accumulate 120m each of Prowler Push or Sled Drag (80/50kg)

29 Oct 2014

Thursday 30th October

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A. Push Jerk

5 x 3 @ 85%

Record heaviest set of 3 only.

B. 10 – 1 Reps for time of:

Deadlifts (100/70kg)
Over-bar Burpees

Finisher: Tabata Hollow Rocks

Below is an explanation of how to input your workout history/PRs into WODify (I would recommend justr your 1RMs and Benchmark Girls, and Heroes):

To add a personal result from the web:
– Login to Wodify > My Performance > Add Performance
– Choose the result Type and Component; click ‘Add’
– Enter your result
– Click Save

To enter Results from Mobile:

– Open the Wodify mobile app > Click the Nav Slider > Add Results
– Click ‘Custom WOD’
– Search and select the movement performed
– Enter your result and click Save

29 Oct 2014

Thursday 30th October

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Jerk (5 x 3 @ 85%)

Metcon

B.: Metcon (Time)

10 – 1 Reps for time of:

Deadlifts (100/70kg)

Over-bar Burpees

Finisher

C.: Metcon (No Measure)

Tabata Hollow Rock

28 Oct 2014

Wednesday 29th October

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A. Back Squat

6 x 3 @ 90%

B. 15 Min AMRAP of:

10 x Push Press (50/35kg)
15 x Box Jump (24/20″)
400m Run

Finisher: Rope Climb Practice

28 Oct 2014

Wednesday 29th October

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CrossFit 3000 South Melbourne – CrossFit

Halloween WOD Saturday 1st Nov!

A: Back Squat (6 x 3 @ 90% For Heaviest Set)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

10 x Push Press (50/35kg)

15 x Box Jump (24/20″)

400m Run

Finisher

C.: Rope Climb

27 Oct 2014

Tuesday 28th October

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A. Power Cleans

5 x 5 @ 80%

Record heaviest set

B. AMRAP in 12 Mins of:

200m Run
7 x T2B
14 x OHWL with plate (20/10kg)
21 x DU (or 12 x Attempts)

A quick video on signing in and also inputting scores into WODify. This can be done at the keyboard or via your phone or mobile device (after downloading the app ‘WODify’).

27 Oct 2014

Tuesday 28th October

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Clean (5 x 5 @ 80% – Record Heaviest Set)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

200m Run

7 x T2B

14 x OHWL (20/10kg)

21 x DU (or 12 x Attempts)

26 Oct 2014

Monday 27th October

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CrossFit 3000 South Melbourne – CrossFit

Challenge Re-Test Day!

Weightlifting

A: High-Hang Snatch (5 x 2 @ 60% )

B: Split Jerk (4 x 3 @ 85%)

Metcon

C: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

26 Oct 2014

Monday 27th October

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Challenge Re-Test Day – Time to get our Fran on!

A. High Hang Snatch (Power or Squat)

5 x 2 @ 60%

B. Split Jerk

4 x 3 @ 85%

C. ‘Fran’

21 – 15 – 9 Reps for time of:

Thrusters (42.5/30kg)
Pull Ups

Check out the video below for some tips on mobilising in preparation for Fran.


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