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2017
Archive for: December
30 Dec 2017

Sat 30 Dec

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CrossFit 3000 South Melbourne – CrossFit

Metcon (AMRAP – Rounds and Reps)

‘The King’

Complete AMRAP in 25 Mins of:

40 x Burpees

30 x Cal Row

20 x C2B Pull-up (Rx+ 10 x Ring MU)

10 x Strict HSPU

5 x Thrusters
Happy 40th Birthday to DK! And congratulations on 5 years at CF3000.

28 Dec 2017

Fri 29 Dec

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CrossFit 3000 South Melbourne – CrossFit

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

or B: Olympic Lifting Total (Total Weight)

B1: Snatch (25 Mins to find best Snatch)

B2: Clean and Jerk (20 Mins to find best Clean and Jerk)

27 Dec 2017

Thu 28 Dec

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CrossFit 3000 South Melbourne – CrossFit

“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

26 Dec 2017

Wed 27 Dec

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CrossFit 3000 South Melbourne – CrossFit

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
52/39kg

25 Dec 2017

Tues 26 Dec

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CrossFit 3000 South Melbourne – CrossFit

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 Weights:

Deadlift 125/87.5kg

KB Swings 32/24kg

OHS 52.5/35kg

22 Dec 2017

Sat 23 Dec

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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

4 x Box Jumps

5 x T2B

6 x KB Swings

7 x Wall Balls

8 x Hollow Rocks

9 x HR Push ups

10 x Front Squats

11 x Burpees

12 x Thrusters
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.

21 Dec 2017

Fri 22 Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Bear Complex (For weight. Each round of 7 sets must be UB)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

20 Dec 2017

Week 1 of 5-Strength

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Back Squat (5 x 4 @ 75%)

B: Snatch Pull (5 x 3 @ 100%)

C: Snatch Lift Off (3 x 3 @ 115%)

Snatch Deadlift to BELOW knee

20 Dec 2017

Thu 21 Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

or B : Metcon (AMRAP – Rounds and Reps)

AWOD – Nasty Twenty – Complete AMRAP in 20 Mins of:

50 x Air Squats

7 x MU

10 x Hang Power Cleans (60/42.5kg)

19 Dec 2017

Wed 20 Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Split Jerk (5 x 2 – 2 Sec Pause in Receiving Position)

B: Metcon (Time)

10 RFT of:

12 x Front Squats (from floor)

200m Run


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