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2016
Archive for: April
29 Apr 2016

Sat 30 Apr

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CrossFit 3000 South Melbourne – CrossFit

A: Max Height Box Jump (Distance)

7 Mins to find best Box Jump

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20mins of:

2 x Ropeclimbs

15 x PClean& Jerk @ 45

15 x Cal Row

4 x Ropeclimbs

15 x PClean & Jerk @ 45

15 x Cal Row

6 x Ropeclimbs

15 x PCl & Jerk @ 45

15 x Cal Row

etc…

28 Apr 2016

Fri 29th Apr

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

10 x Burpee

10 x OH Walking Lunges @ 20/10kg

30 x DU

Skill Development

B: Metcon (Weight)

EMOM for 14mins complete:

Odd: Strict Press

Even: 12 x T2B

Strict Press rep scheme: 5-5-5-3-3-3-10

(i.e on mins 1,3,5,7,9,11,13)
Score for Strict Press is your best weight for 3 Reps.

27 Apr 2016

Thurs 28th Apr

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

2 RFT of:

26 x HR Pushups (Rx+ = Strict HSPU

400m Run

26 x Sit ups

400m Run

26 x Box Jumps @ 24/20

400m Run

26 x Wallballs 9/7kg to 10′

**35 min Cap**

26 Apr 2016

Wed Apr 27th

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front 1 1/4 Squat (5 x 3)

B: 500m Row (Time)

Max Effort 500m Row
Rest exactly 3 mins, then

C: 500m Row (Time)

Max Effort 500m Row
Rest exactly 3 mins, then

D: Metcon (AMRAP – Reps)

Max Thursters in 3 mins @ 43/30kg.

Rx+ = 60/43kg

25 Apr 2016

Tues 26th Apr

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: 3-Position Snatch (1 Rd EMOM for 7 Mins)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

B: Metcon (Time)

30 x Dumbbell Man Makers for time.
1 x Push-up, 1 x Row Each Arm, 1 x DB Squat Clean, 1 x DB Thruster.

C: Metcon (No Measure)

Tabata Superman Hold

24 Apr 2016

Mon 25th Apr

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CrossFit 3000 South Melbourne – CrossFit

Partner/Team WOD

GALAGHER & McDONALD (Time)

2 rounds of:-

200m run

16 kettlebell swings (24/16kg)

16 pull-ups

16 front squats (50/30kg)

200m run

14 kettlebell swings (24/16kg)

14 pull-ups

14 front squats (50/30kg)

200m run

12 kettlebell swings (24/16kg)

12 pull-ups

12 front squats (50/30kg)
Do this solo, or with a partner to honour 2 mates. If doing as a Partner WOD, one partner does the the 16s, and then the other does the 14s etc.

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.

PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,

and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.

22 Apr 2016

Sat 23 Apr

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Announcements

Anzac Day (25th April) – 8 & 9am WODs only.

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP of:

10 x Thrusters 45/30kg

10 x Pull-Ups

10 x Over Bar Burpees

Rest 5 Mins then:

B: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP of:

8 x Alternating DB Snatch

8 x T2B

8 x Burpees

Rest 5 Mins, then

C: Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP of:

6 x Wall Balls @ 9/7kg to 10′

6 x Med Ball Cleans @ 9/7kg

12m Farmers Carry @ 48/32kg

21 Apr 2016

Fri 22 Apr

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Announcements

Anzac Day (25th April) – 8 & 9am WODs only.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Deadlift (10 – 8 – 6 – 4 – 2)

Metcon

Metcon (Time)

21 – 15 – 9 reps for time of:

Row (Calories)

Ring Push-Ups

Russian KB Swings @ 32/24kg

Walking Lunges x 2

20 Apr 2016

Thu 21 Apr

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Announcements

Anzac Day (25th April) – 8 & 9am WODs only.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 7 mins complete:

1 x Power Snatch

1 x Hang Power Snatch

1 x Squat Snatch

Metcon

B: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP of:

Run 200m

8 x Hang Power Cleans @ 70/50kg

12 x Alternating Pistols

19 Apr 2016

Wed 20 Apr

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Announcements

Anzac Day (25th April) – 8 & 9am WODs only.

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: 2k Row (Time)

Max Effort 2k Row

Weightlifting

B: Metcon (Weight)

5 Rds for weight of:

1 x Push Press + 2 x Split Jerk

C: Bent Over Row (7 – 7 – 7 – 7 – 7)


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