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2019
Archive for: April
21 Apr 2019

Easter Monday 22nd April

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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

Home or Park WOD

A: Metcon (No Measure)

15 Mins practicing HS Walks, Holds, Free-standing holds or just playing with hand stands

B: Metcon (No Measure)

Practice L Sits for 10 mins.

Use chairs, benches or bars as available

C: Metcon (No Measure)

Practice Pistols for 15 mins – try a variety of progressions.

If you are a master – add some weight!

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 – 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

20 Apr 2019

Easter Sunday 21st April

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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

Home or Park WOD

A: Metcon (Time)

50 or 100 Strict Pull-Ups for time.

Scale to feet on ground bar row
Find a bar or some monkey bars.

19 Apr 2019

Easter Saturday 20th April

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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

Home or Park WOD

Metcon (Time)

Zach Teller – For Time:

10 Burpees

10 Burpees, 25 Push-Ups

10 Burpees, 25 Push-Ups, 50 Lunges

10 Burpees, 25 Push-Ups, 50 Lunges, 100 Sit-Ups

10 Burpees, 25 Push-Ups, 50 Lunges, 100 Sit-Ups, 150 Air Squats
Post time to WODify and comment

18 Apr 2019

Good Friday 19th April

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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

Home or Park WOD

Home or Park WOD

A: 10k Run (Time)

Max Effort 10k Run

or B: 5k Run (Time)

Max Effort 5k Run

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 – Olympic Lifting

A: 2 Position Snatch (5 x 2 @ 70%)

1 x From Floor

1 x From Above Knee

B: 2 Position Clean (5 x 2 @ 70%)

1 x From Floor

1 x From Above Knee

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

17 Apr 2019

Thursday 18th April

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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)

26min AMRAP of:
100 x Sit Up buy in, then with remaining time:

2 x Clean & Jerk

1 x Round of Cindy (5 x PU, 10x Push-ups,15 x Squats)

4 x Clean & Jerk

1 x Round of Cindy

6 x Clean & Jerk

1 x Round of Cindy

Etc….

16 Apr 2019

Wednesday 17th April

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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: Pistols

12mins practice and progression

or

12min E2MOM

8 x Tempo Pistols (3 sec down, 3 sec up)

20sec L-sit Hold

B: Metcon (Time)

6 RFT:
10 x Ring Rows (RX+ feet on box)

100m Run

C: Metcon (No Measure)

Tabata
Handstand Hold

15 Apr 2019

Tuesday 16th April

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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: Split Jerk

5 x 3 @ 65% of 1RM

*2 sec pause in receiving postion*

B: Metcon (Time)

4RFT
40m Farmer’s Carry

21 x Wall Balls

C: Metcon (Weight)

Finisher
3 x 8 Z-Press (each arm)

RX+ Single arm KB Sotts Press

14 Apr 2019

Play Day

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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 – Gymnastics

Activation

A1) Lat Pulldown 2 x 8 (each side)

A2) Tabletop Thrusts 2 x 10

B1) Tempo Z press 2 x 10 (each side)

B2) Lying Passthroughs 2 x 12

Skill

16min Practice

or

16min E2MOM of:

3-6 reps of whatever you whant to work on.

Strength

3 Rounds of:

1min: Side Plank Hold/Pulses (L)

1min: Side Plank Hold/Pulses (R)

1min: Bicycle/Scissor Kicks

1min: Weighted Sit-ups

1min: Hollow Hold

1min : REST


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