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2014
Archive for: December
30 Dec 2014

Wed 31 Dec

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CrossFit 3000 South Melbourne – CrossFit

8am and 9am WODs only today

Metcon

A: Metcon (2 Rounds for reps)

EMOM for 10 mins complete:

Odd: 7 x C2B Pull-up

Even: 7 x Strict HSPU

Metcon

B: Metcon (Time)

‘I don’t feel like Dancing’

7 RFT of:

11 x Back Squats (Males @ BW, Ladies @ 0.75 BW)

500m Row

29 Dec 2014

Tues 30 Dec

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CrossFit 3000 South Melbourne – CrossFit

7 & 8am WODs only

Weightlifting

A: High-Hang Snatch (5 x 3 @ 60%)

B: Split Jerk (5 x 3 @ 80%)

Metcon

C: Metcon (Time)

Merlin’s Beard

12 – 9 – 6 – 3 reps for time:

Front Squat (60/42.5kg)

V-Sit Ups

*Upscale to GHD Sit-Ups
Front Squats from the floor.

28 Dec 2014

Mon 29 Dec

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CrossFit 3000 South Melbourne – CrossFit

7am and 8am WODs only

Metcon

Metcon (Time)

Partner WOD

1 athlete working at a time, complete:

40 – 30 – 20 – 10 reps for time of:

Power Clean (60/42.5kg)

Box Jump Overs (24/20″)

Push Jerks (60/42.5kg)

DU x 2

26 Dec 2014

Sat 27 Dec

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CrossFit 3000 South Melbourne – CrossFit

8am and 9am WODs only.

Metcon

A: Metcon (Time)

2/3 Murph:

1,200m Run

66 x Pull-Ups

133 x Push-Ups

200 x Squats

1,200m Run

*50 Min Cut Off
You may partition/break-ups the pull-ups, push-ups and squats anyway you like, but you must start and finish with the runs.

Advanced WOD

B: Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
You may partition/break-ups the pull-ups, push-ups and squats anyway you like, but you must start and finish with the runs.

25 Dec 2014

Fri 26 Dec

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CrossFit 3000 South Melbourne – CrossFit

9am Class ONLY today

A: Back Squat (20 Mins – 3 x Attempts to Find 1 RM)

B: Shoulder Press (10 Mins – 3 x Attempts to Find 1 RM)

C: Deadlift (15 Mins – 3 x Attempts to Find 1 RM)

24 Dec 2014

Xmas Day

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CrossFit 3000 South Melbourne – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

23 Dec 2014

Wed 24 Dec

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CrossFit 3000 South Melbourne – CrossFit

7am and 8am WODs

Metcon

Metcon (Time)

12 x Days of Xmas WOD

For Time:

100m Run

2 x Strict Pull-Ups

3 x Hang Power Cleans (50/35kg)

4 x Box Jumps (24/20″)

5 x T2B

6 x KB Swings (24/16kg)

7 x Wall Balls (9/7kg)

8 x Hollow Rocks

9 x HR Push ups

10 x Front Squats (50/35kg)

11 x Burpees

12 x Thrusters (50/35kg)
This is done as follows:

1. 100m Run

2. 2 x Strict Pull-Ups, 100m Run

3. 3 x Hang Power Cleans, 2 x Strict Pull-Ups, 100m Run

etc etc all the way to 12 x Thrusters and back up the list.

22 Dec 2014

Tues 23 Dec

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CrossFit 3000 South Melbourne – CrossFit

Normal timetable today. However, if we get less than 3 x people for the 7.15 class it will be cancelled.

Weightlifting

A: Hang Snatch (5 x 3 @ 65%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

‘Downtown’

AMRAP in 12 Mins of:

50 x Double-Unders (or 25 x Attempts)

10 x Shoulder to Overhead (42.5/30kg)

30 x Sit Ups

Finisher

C: Metcon (AMRAP – Reps)

Optional Post Class Work – Accumulate:

15 x Strict Muscle Ups, or

30 x MU Progressions (Knee, Band, Box etc)

21 Dec 2014

Mon 22 Dec

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CrossFit 3000 South Melbourne – CrossFit

Normal Timetable today!

Weightlifting

A: Front Squat (5 x 3 @ 85%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

‘The Beast’

4 rounds, each round is a 4 min AMRAP of:

3 x Power Cleans @ 60/42.5kg

5 x HSPU

7 x Box Jumps

Rest 1 min b/w rds

Carry on from where you left off last round. Score is total rounds.

19 Dec 2014

Sat 20 Dec

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

AMRepAP in 5 mins of:

Power Clean & Jerk @ 70/40kg

Rest 5 min, then

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 mins of:

3 x Hang Power Clean @ 70/40kg

100m Run

Rest 4 min, then

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 mins of:

40 x Bar Facing Burpees

30 x Ring dips

20 x Deadlifts @ 80/50kg


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