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

Blog Archive

Home
2016
Archive for: December
30 Dec 2016

Sat Dec 31

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Partner/Team WOD

Metcon (Time)

Partner WOD – For time, complete:

25 x Tyre Flips

50 x Power Cleans (60/42.5kg)

50 x Push Jerks (60/42.5kg)

100 x Box Jumps 24/20″

100m Prowler @ BW/0.75BW of Pair

200m W/Lunge with plate on chest 10/5kg

200m KB Farmer’s Carry

200 x Double-Unders

400m Run (together)

Divide work evenly

29 Dec 2016

Fri 30th Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: 3-Position Snatch (E2MOM for 12 Mins (6 sets) @ 50-65%)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch
Hold receiving position for 2-count each rep

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

8 x Strict HSPU

12 x Alternating Pistols

15 x Cal Row

30 x DU

28 Dec 2016

Thurs 29 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

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
Max Deadlift Weight is 125/85

Max KB Weight is 32/24kg

Max Overhead/Front Squat Weight is 52.5/37kg

27 Dec 2016

Wed 28 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

5 Rounds for total time of:

12 Left-arm KB snatches @ 24/16kg

12 Right-arm KB snatches @24/16kg

3 x Rope climbs

250m Row

Rest 1 minute b/w rounds

or B: Metcon (Time)

Light Kalsu

On the minute (until you complete 100 Thrusters)

3 x Burpees

Max Thrusters (42.5/30kg)

**30 Min Cut-off**

26 Dec 2016

Tues 27th Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: 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

Advanced WOD

or B: Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
Max Deadlift weight is 110/77kg

Max Squat Clean weight is 70/50kg

25 Dec 2016

Mon 26 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

“Filthy 50″ (Time)

“Filthy 50″

For Time:

50 x Box Jumps (24/20″)

50 x Jumping pull-ups

50 x KB Swings (16/12kg)

Walking Lunges (50 steps)

50 x Knees to Elbows

50 x Push Press (20/15kg)

50 x Supermans (or 50 GHDs)

50 x Wall Ball shots (9/7kg)

50 x Burpees

50 x Double Unders

23 Dec 2016

Sat 24 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

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 2016

Fri 23 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 Sets of:

1 x Behind the Neck Split Jerk

1 x Pause Split Jerk

1 x Split Jerk

Metcon

B: Metcon (Time)

10 RFT of:

12 x Front Squats @ 60/42.5kg

200m Run

**30 Min Time Cap**

21 Dec 2016

Thurs 22 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Handstand Push-ups (Strict – 3 x Sets of max reps. Rest 90s b/w sets)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Mins of:

50 x Double Unders (25 x Att)

10 x T2B

10 x Ring Dips

Finisher

C: Turkish Get Up (2 x 2 each arm)

20 Dec 2016

Wed 21 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bear Complex (5 Rounds of 7 sets.)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Each round of 7 sets must be UB


1 2 3