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2015
Archive for: October
30 Oct 2015

31 Oct

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

Happy Haunted Halloween

For time:

In teams of 2 (1 works, 1 rests)

Walk like the dead: 10 x Wall Walks

Grave busters: 60 x Burpees

Head Swings: 100 x KB Swings

Blood on the bar: 60 x Pull-ups

Haul off the dead: 200 meter Partner Carry (100m each)

Run from the Zombies – 400m Run

Jump high or die: 100 x Box Jumps

Skull Crushers: 30 x Tire Flips

29 Oct 2015

Fri 30 Oct

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

CF 3000 Challenge WOD

Complete AMRAP in 10 mins of:

200m Run

5 x Power Clean (65/45kg)

5 x Front Squat

10 x Pull-ups

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Min of:

10 x Alternating Walking Lunges

5 x Burpees

10 x Air Squats

10 x Push Ups

28 Oct 2015

Thu 29 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Squat Snatch (5 x 3 – Build to heavy but stable triple)

3 second hold in Receiving position each rep

B: Metcon (AMRAP – Reps)

Complete AMRepAP in 10mins of:

Ascending ladder

1 x Deadlift @ 80/55kg

2 x Pistols (Alternating)

2 x Deadlifts @ 80/55kg

4 x Pistols

4 x Deadlifts

8 x Pistols

etc…

Finisher

C: Metcon (No Measure)

Tabata Hollow Hold

27 Oct 2015

Wed 28 Oct

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

For time:

40 x Calorie Row

30 x Russian KB @ 32/24kg

20 x Hang Squat Clean @ 45/30kg

30 x Cal Row

20 x Russian KB @ 32/24kg

10 x HSqCl @ 45/30kg

Finisher

B: Static Overhead Barbell Hold (5 x 30 secs – Jerk width grip)

Aim for 100% of best Snatch

26 Oct 2015

Tues 27 Oct

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12mins of:

2 x C2B (Rx+ = RMU)

4 x Pullups (Rx+ = ring pullups

6 x T2B (Rx+ = toes to rings)

8 x Pushups (Rx+ chest clap pushups)

B: Metcon (AMRAP – Reps)

Complete AMRAP in 5 mins of:

Max Burpee Box Jumps

Finisher

B: Shoulder Press (7 – 7 – 7 – 7 – 7)

25 Oct 2015

Mon 26 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 10mins, complete:

1 x Power Clean

1 x Squat Clean

1 x Split Jerk

B: Back Squat (3 x 10)

Finisher

C: Metcon (AMRAP – Reps)

Tabata Wall Ball (9/7kg to 10′)

Score is lowest number of reps in any interval.

23 Oct 2015

Sat 24 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Clean (10 Min to find your 1RM for today)

Metcon

B: Metcon (Time)

For time:

Run 800m

40 x Power Cleans (60/42.5kg)

80 x Sit Ups

120 x Double-Unders (or 60 x Attempts)

80 x Wall Ball (9/7kg)

40 x Box Jump Overs (24/20″)

Run 800m

**30 Min Cut Off**

22 Oct 2015

Fri 23 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back 1 & 1/4 Squats (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (Time)

5 RFT of:

10 x Ring Push-Ups

10 x T2B

20 x Walking-lunge steps

Run 200 meters

21 Oct 2015

Thurs 22 Oct

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

12 – 9 – 6 reps for time of:

Clean & Push Jerk @ 70/55kg (Rx+ = 80/60kg)

C2B Pull-Ups (Rx+ = Bar MU)

B: Metcon (Time)

15 – 12 – 9 reps for time of:

Thrusters (50/35kg)

Pull-Ups (Rx+ = C2B Pull-ups)

C: Metcon (Time)

21 – 15 – 9 reps for time of:

Russian KB Swings (32/24kg)

Burpees

20 Oct 2015

Wed 21 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (2 Rounds for weight)

EMOM for 12 Mins complete:

Odd – 5 x Bench Press @ 70%

Even – 3 x Deadlifts @ 80%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

300m Row

30 x DU

200m Run

Finisher

C: Overhead Barbell Walk (Accumulate 60m @ 50-60% of C&J )


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