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2017
Archive for: January
31 Jan 2017

Wed 1 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Push Press

1 x Push Jerk

2 x Split Jerk

B: Metcon (Weight)

E2MOM for 10 Min (5 Sets)

1 x Clean Pull

1 x Power Clean

1 x Squat Clean

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 Mins of:

10 x Wall Ball

7 x Burpees

30 Jan 2017

Tues 31 jan

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (5 – 5 – 3 – 3 – 2 – 2)

B: Metcon (Time)

For time:

1000m Row

800m Run

500m Row

400m Run

250m Row

200m Run

29 Jan 2017

Mon 30 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: 2017 Challenge WOD (AMRAP – Rounds and Reps)

Complete AMRAP in 10 min of:

200m Run

5 x Power Cleans (65/45kg)

5 x Front Squats (same bar)

10 x Pullups

B: Metcon (Time)

10-1 Reps for time of:

2 x Push-Ups

T2B

Box Jumps 30/24″

27 Jan 2017

Sat 28 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Clean and Jerk (3 x 2 @ 70%)

B: Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

26 Jan 2017

Fri 27 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

12 x Pull-Ups

12 x T2B

12 x Cal Row

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

15 x Goblet Squat

15 x Russian KB swings

15 x Cal Row

25 Jan 2017

Thur 26 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

Advanced WOD

or B: Metcon (Time)

7 RFT of:

7 x Power Clean & Jerk (70/45kg)

15 x Wallballs 9/7kg

50 x Double-unders

**25 Min Time Cap**

24 Jan 2017

Wed 25 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 5 Mins, complete:

2 x Hang Power snatch

2 x Power Snatch

B: Push Press (5 x PPress EMOM for 6 Mins (from ground))

C: Pause Back Squat (5 x 2 with 2 count in bottom)

23 Jan 2017

Tues 24 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

B: Bench Press (2 – 2 – 2 – 2 – 2)

22 Jan 2017

Mon 23 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 6 mins complete:

3 x Position Clean (Mid Thigh, Knee, Floor)

1 x Split Jerk

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

7 x HSPU

7 x C2B Pull-Ups

7 x Front Squats (60/40kg)

Advanced WOD

or C: 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

20 Jan 2017

Sat 21 jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon (7 Rounds for reps)

7 Rounds, for max reps:

1:00 Row for Calories

1:00 Power Cleans @ 60/43kg

1:00 Burpees over Bar

1:00 Box Jumps

Rest 1 min between rounds


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