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2016
Archive for: October
31 Oct 2016

Tues 1 Nov

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CrossFit 3000 South Melbourne – CrossFit

Metcon

Metcon (Time)

“Run B-M-C”

For time:

200m Run

1 Round of Barbara:

20 x Pull-ups

30 x Push-ups

40 x Sit-ups

50 x Air Squats

400m Run

2 Rounds of Mary:

5 x HSPU

10 x Pistols

15 x Pull-ups

600m Run

3 Rounds of Cindy:

5 x Pull-ups

10 x Push-ups

15 x Air Squats

800m Run
**Courtesy of CF New England**

30 Oct 2016

Mon 31 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 Rds of:

1 x High Hang Power Snatch

1 x High Hang Snatch

1 x Hang Power Snatch

1 x Hang Snatch

Metcon

B: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat Clean weight is 61/43kg

28 Oct 2016

Sat 29 Oct Halloween

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Announcements

Mon – All classes as per normal timetable
Tues – Melb Cup day – 8 & 9am WODs only

CrossFit 3000 South Melbourne – CrossFit

Partner/Team WOD

Metcon (Time)

Happy 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 (switching over)

Run from the Zombies – 400m Run

Jump high or die: 100 x Box Jumps

Skull Crushers: 30 x Tire Flips

27 Oct 2016

Fri 28 Oct

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CrossFit 3000 South Melbourne – CrossFit

Speed

A: Metcon (4 Rounds for time)

4 x 500m Row

95% pace. All intervals within 5s

Rest 3 mins b/w efforts

Metcon

B: Metcon (Time)

3 RFT of:

7 x K2E

14 x Calorie Row

21 x Walking Lunges

Finisher

C: Turkish Get Up (4 x 3 reps each arm)

26 Oct 2016

Thu 27 Oct

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

4 x Power Cleans @ 80/55kg

6 x Strict HSPU (Rx+ = 5 x Ring MU)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x Deadlifts

10 x Pull-Ups

10 x Wall Ball 9/7kg to 10/9′

10 x V-Sit Ups

25 Oct 2016

Wed 26 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 rounds of:

2 x Snatch Pull

2 x Power Snatch

2 x Overhead Squat
Moderate weight only. Work on speed and position.

B: Metcon (Weight)

4 Rounds of:

2 x Squat Cleans

4 x Split Jerks @ 70-80%
Moderate weight only. Looking to work on Split Jerk speed and technique.

C: Bent Over Row (5 x 5 )

24 Oct 2016

Tues 25 Oct

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

‘Self Destruct’

Complete AMRAP in 10 mins of:

10 x Burpees

10 x Thrusters @ 45/30kg

B: Metcon (Time)

6 RFT of:

30 x Double Unders (50 x for a challenge)

5 x Push Press

5 x Front Squats

23 Oct 2016

Mon 24 Oct

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CrossFit 3000 South Melbourne – CrossFit

A1: Back Squat (5 x 3 @ 75%)

A2: Weighted Pull-ups (5 – 5 – 5 – 5 – 5)

Metcon

B: Metcon (Time)

4 RFT of:

2 x Rope Climbs

10 x Ring Dips

10 x Goblet Squats (24/16kg)

10 x Push-ups

21 Oct 2016

Sat 22 Oct

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CrossFit 3000 South Melbourne – CrossFit

Schmalls (Time)

Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m

20 Oct 2016

Fri 21 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Snatch (5 – 5 – 3 – 3 – 2 – 2)

Build to a heavy, but solid, double.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

10 x Box Jumps (24/20″)

10 x T2B

40 x DU

C: Tyre Flips (Max Reps in 1 Min)


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