82-86 CLARKE ST,SOUTH MELBOURNE,VIC 3205,AUSTRALIA
 |
 info@CrossFit3000.com
 |
 +61 401 015 711
 

Blog Archive

Home
2015
Archive for: December
30 Dec 2015

Thurs 31st Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Deadlift Weight is 125/85

KB Weight is 32/24kg

OH Squat Weight is 52.5/37kg

29 Dec 2015

Wed 30 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (18 Mins to find 1RM Bench Press)

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

8 x Strict HSPU

12 x Alternating Pistols

14 x Cal Row

30 x DU

Advanced WOD

C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

28 Dec 2015

Tues 29 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A1: Snatch (25 Mins to find 1RM)

A2: Clean and Jerk (20 Mins to find 1RM)

A3: Olympic Lifting Total (Total Weight)

Metcon

B: Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

27 Dec 2015

Mon 28 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A.: 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
KB Swings = 16/12kg

Push Press = 20/15kg

Back Extensions = Supermans

Wall Ball = 9/7kg to 10′

24 Dec 2015

Sat 26 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

8am and 9am WODs only.

Metcon

A: Metcon (Time)

Mini-Barbara

Five Rounds for time:

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Squats

*3-minute rest after each round*

Advanced WOD

B: Barbara (Time)

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

22 Dec 2015

Thu 24 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

6am, 7am and 12.30pm WODs Only

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 2015

Wed 23 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (15 Mins to find best Front Squat)

Metcon

B: Metcon (Time)

5 RFT of:

400m Run

10 x S2OH @ 60kg/40kg

10 x Front Squats @ 60/40kg

Advanced WOD

or C: Luce (Time)

With a 20# Vest

3 Rounds for time of:

1000m Run

10 Muscle-ups

100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
To learn more about Luce click here
**Vest Not Advised**

21 Dec 2015

Tues 22 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Pull-ups (Max Reps)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

7 x Pull-Ups

14 x Box Jump Overs

7 x T2B

14 x Russian KB Swings (24/16kg)

C: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP of:

30 x Double Unders

20 x Sit Ups

20 secs Flex Arm Hang

20 Dec 2015

Mon 21 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Snatch (EMOM for 6 mins complete 2 x Snatch)

Metcon

B: Metcon (Time)

15 – 10 – 5 reps for time of:

Power Clean 60/43kg

HSPU

Rest 3 mins, and then

C: Metcon (Time)

15 – 10 – 5 reps for time of:

Hang Power Clean 60/43kg

Ring Dips

Advanced WOD

or D: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Weights is 102/70kg

19 Dec 2015

Mon 21 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Snatch (EMOM for 6 mins complete 2 x Snatch)

Metcon

B: Metcon (Time)

15 – 10 – 5 reps for time of:

Power Clean 60/43kg

HSPU

Rest 3 mins, and then

C: Metcon (Time)

15 – 10 – 5 reps for time of:

Hang Power Clean 60/43kg

Ring Dips

Advanced WOD

or D: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Weights is 102/70kg


1 2 3