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2016
Archive for: February
29 Feb 2016

Tues 1 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (4 Rounds for reps)

Four Rounds for Max Reps of:

400m Run

Max Strict HSPU

Score 400m times and HSPU Reps

B: Metcon (AMRAP – Reps)

2 Min Max Double Unders (Does not need to be UB).

Rest 1 Min, then

C: Metcon (AMRAP – Reps)

1 Min Max Pull-ups (Does not need to be UB).

Rest 1 Min, then

D: Metcon (AMRAP – Reps)

2 Min Max Double Unders (Does not need to be UB).

Rest 1 Min, then

E: Metcon (AMRAP – Reps)

1 Min Max Pull-ups (Does not need to be UB).

28 Feb 2016

Mon 29 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: 2016 Feb Challenge WOD (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

7 x Push Press/Jerk @ 50/35kg

9 x Pull-Ups

11 x Box Jumps 24/20″

B: 2016 Feb Challenge Home WOD (AMRAP – Rounds and Reps)

With a 10 min clock:

Complete 20 x Burpee Buy-In,

Then in remaining time AMRAP of:

5 x Push Ups

10 x Alternating Walking Lunges

15 x Sit Ups

26 Feb 2016

Sat 27th Feb

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CrossFit 3000 South Melbourne – CrossFit

Partner/Team WOD

Metcon (Time)

In pairs, complete 3 RFT of:

5 x Rope Climbs to 15′

25 x Back Squats (85/60kg)

Split work evenly.

Advanced WOD

A: Brian (Time)

3 Rounds for time of:

5 Rope Climbs, 15′

25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here
Back Squat weight is 85/60kg

25 Feb 2016

Fri 26 Feb

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CrossFit 3000 South Melbourne – CrossFit

Speed

A: 6 x 200m (Time)

6 x 200m Runs for total time

Rest 1 Min b/w efforts

Metcon

B: Metcon (Calories)

Tabata Row – 8 x 20:10 Intervals on Rower.

Score is total Calories.

C: Metcon (AMRAP – Reps)

Tabata Push-Ups – Score is total reps

Rx + = Strict HSPU

D: Metcon (AMRAP – Reps)

Tabata Walking Lunges – Score is total reps.

24 Feb 2016

Thurs 25 Feb

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Handstand Hold (5 x 40 sec holds )

Metcon

B: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP of:

7 x Push Press (60/43kg)

14 x Sit Ups

7 x Burpees to 6′ target

Finisher

C: L-Sit (3 Attempts for max time ‘L’ Sit)

23 Feb 2016

Wed 24 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Power Snatch (5 x 3 @ 75%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

7 x Squat Clean (60/42.5kg)

250/200m Row

Rest 3 mins, then

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

10 x Deadlift @ 80/55kg (Rx+ = 100/70)

Run 200m

22 Feb 2016

Tues 23 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 7 Mins, complete

7 x Thrusters 45/30kg

B: Metcon (Weight)

EMOM for 6 Mins, complete

12/9 Wall Balls (9/7kg to 10′)

Metcon

C: Metcon (Time)

4 RFT of:

200m Run

12 x Russian KB Swings (32/24kg)

8 x T2B

21 Feb 2016

Mon 22 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Time)

6 RFT of:

5 x Power Cleans (70/45kg)

5 x Front Squat

5 x Push Jerk

Metcon

B: Metcon (Time)

5 RFT of:

30 x Double Unders

10 x Box Jumps (30/24″)

10 x Pull-Ups

19 Feb 2016

Sat 20 Feb

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (Time)

Muscle-Up & HSPU Skill Practice

12 Mins

Metcon

B: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
KB Weight is 32/24kg

18 Feb 2016

Fri 19 Feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

Row 2000m/1500m for time.

EMOM during the row except 0:00

Complete 3 x Box Jumps to 24/20″

**15 Min Cap**

B: Metcon (Time)

4 RFT:

10 x Hand-release Pushups

8 x Box Jump Overs @ 24/20″

6 x KB Goblet Squats (24/16kg)

**15 Min Cap**


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