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

Blog Archive

Home
2019
Archive for: April
30 Apr 2019

Wednesday 1st

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

8min EMOM
1-3 Rope Climbs

B: Metcon (AMRAP – Rounds and Reps)

16min AMRAP
2 x Front Rack Lunges

2 x HSPUs

2 x V-sits

4, 4, 4, 6, 6, 6 etc.

29 Apr 2019

Tuesday 30th

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Back Squat

5 x 5 @ 75-80%

*2 sec pause at bottom*

B: Metcon (Time)

For Time
25 – 20 – 15 – 10 Hang Power Cleans

60 – 50 – 40 – 30 Sit Ups

*Rest 3mins, then:

C: Metcon (Time)

For Time
20 – 30 – 40 – 50 Russian KB Swings

10 – 20 – 30 – 40 Ring Rows (RX+ feet on box)

28 Apr 2019

Muscle Up & Midline

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Gymnastics

Warm-up (No Measure)

Warm-up
A1) Banded Lat Pull-Down

2 x 8 (each side)

A2) Tempo BOR

2 x 8 (3s to lower)

B1) Pause Ring Rows

2 x 8 (2s at top)

B2) Lying Pass-throughs

2 x 12

C: 15mins of Muscle-up/Pull-up/C2B Practice

D: Metcon (AMRAP – Reps)

3 Rounds of:
1min: Strict Knee Raises

1min: Box Crunches

1min: Side Plank L

1min: Side Plank R

1min: Hollow Hold

1min: REST

28 Apr 2019

Monday 29th

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Run
In pairs complete:

4x400m Run

4x200m Run

*one work, one rest*

B: Metcon (AMRAP – Rounds and Reps)

18min AMRAP of:
10 x Ring Dips

15 x Burpess to 6″ target

20 x T2B

30 x Double Unders

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (4 x 3 @ 70%)

Above Knee

B: Hang Clean (4 x 3 @ 70%)

Above Knee

C: Snatch Balance (2 x 3 @ 75%, 3 x 3 @ 80%)

D: Back Squat (5 x 4 @ 86%)

E: Midline (4 x 10)

Lying T2B Superset with

Situps with straight legs and plate Over head

26 Apr 2019

Saturday 27th APRIL

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Snatch

15 mins to build to a really solid double for today.

B: Metcon (Time)

For Time:
1,000-m row

50 x Strict pull-ups

1,000-m row

100 x Push-ups

1,000-m row

150 x Squats

25 Apr 2019

Friday 26th APRIL

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Bench Press

3 – 3 – 3 – 3 – 3

*Pause for 2 secs in bottom position*

B: Metcon (Time)

5 RFT of:
9 x Deadlifts

5 x Squat cleans

3 x Thrusters

50 x Double Unders

24 Apr 2019

Anzac Day

By There are no tags 0 comments

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

Anzac Day – 25 April – 8 & 9am WODs only!

CrossFit 3000 South Melbourne – CrossFit

A: Front Squat

10mins to work on heavy triple for today.

B: Gallagher and McDonald (Time)

Partner WOD – Gallagher and McDonald

2 rounds for time of:

200m run

16 x KB Swings (24/16 kg)

16 x Pull ups

16 x Front Squats (50/30kg)

200m run

14 x KB Swings

14 x Pull ups

14 x Front Squats

200m run

12 x KB Swings

12 x Pull ups

12 x Front Squats
In Round 1 – Partner A does the 16s and 12s, while Partner B does the 14s

In Round 2 – Partner B does the 16s and 12s, while Partner B does the 14s

Hit this hard and fast and smash it out for your teammate!

23 Apr 2019

Wednesday 24th APRIL

By There are no tags 0 comments

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

Anzac Day – 25 April – 8 & 9am WODs only!

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

12min EMOM of:
Odd: 8 x Strict Ring Dips

Even: 8 x Tempo Ring Rows (RX+ feet on box)

 (1s at Top, 3s Down)

B: Metcon (Time)

4 RFT of:
10 x Strict HSPU

15 x T2B

20 x Box Jumps

25 x Sit ups

C: Metcon (No Measure)

TABATA Side Plank
Alternate sides for 8 intervals

22 Apr 2019

Tuesday 23

By There are no tags 0 comments

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

Anzac Day – 25 April – 8 & 9am WODs only!

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

EMOM for 10 Mins:

3 x Power Clean and Split Jerk @ 70-75%

B: Deadlift (5-5-5-5 @ 65 – 70% of 1RM)

3 Sec Eccentric

C: Metcon (Weight)

10 Mins of Pushing or Pulling
Prowler Push or Sled Pull

Build to Heavy Push/Pull


1 2 3 4