30 Oct 2014
Friday 31st October
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (3 Rounds for time)
Row 3 x 500m
Rest Approx 1:1 between efforts
B: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP of:
15 x Cal Row
15 x KB Swings (24/16kg)
15 x Med Ball Cleans (9/7kg)
Finisher
C: Metcon (No Measure)
Accumulate 120m each of Prowler Push or Sled Drag (80/50kg)
29 Oct 2014
Thursday 30th October
A. Push Jerk
5 x 3 @ 85%
Record heaviest set of 3 only.
B. 10 – 1 Reps for time of:
Deadlifts (100/70kg)
Over-bar Burpees
Finisher: Tabata Hollow Rocks
Below is an explanation of how to input your workout history/PRs into WODify (I would recommend justr your 1RMs and Benchmark Girls, and Heroes):
To add a personal result from the web:
– Login to Wodify > My Performance > Add Performance
– Choose the result Type and Component; click ‘Add’
– Enter your result
– Click Save
To enter Results from Mobile:
– Open the Wodify mobile app > Click the Nav Slider > Add Results
– Click ‘Custom WOD’
– Search and select the movement performed
– Enter your result and click Save
29 Oct 2014
Thursday 30th October
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Push Jerk (5 x 3 @ 85%)
Metcon
B.: Metcon (Time)
10 – 1 Reps for time of:
Deadlifts (100/70kg)
Over-bar Burpees
Finisher
C.: Metcon (No Measure)
Tabata Hollow Rock
28 Oct 2014
Wednesday 29th October
A. Back Squat
6 x 3 @ 90%
B. 15 Min AMRAP of:
10 x Push Press (50/35kg)
15 x Box Jump (24/20″)
400m Run
Finisher: Rope Climb Practice
28 Oct 2014
Wednesday 29th October
CrossFit 3000 South Melbourne – CrossFit
Halloween WOD Saturday 1st Nov!
A: Back Squat (6 x 3 @ 90% For Heaviest Set)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP of:
10 x Push Press (50/35kg)
15 x Box Jump (24/20″)
400m Run
Finisher
C.: Rope Climb
27 Oct 2014
Tuesday 28th October
A. Power Cleans
5 x 5 @ 80%
Record heaviest set
B. AMRAP in 12 Mins of:
200m Run
7 x T2B
14 x OHWL with plate (20/10kg)
21 x DU (or 12 x Attempts)
A quick video on signing in and also inputting scores into WODify. This can be done at the keyboard or via your phone or mobile device (after downloading the app ‘WODify’).
27 Oct 2014
Tuesday 28th October
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Power Clean (5 x 5 @ 80% – Record Heaviest Set)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Mins of:
200m Run
7 x T2B
14 x OHWL (20/10kg)
21 x DU (or 12 x Attempts)
26 Oct 2014
Monday 27th October
CrossFit 3000 South Melbourne – CrossFit
Challenge Re-Test Day!
Weightlifting
A: High-Hang Snatch (5 x 2 @ 60% )
B: Split Jerk (4 x 3 @ 85%)
Metcon
C: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
26 Oct 2014
Monday 27th October
Challenge Re-Test Day – Time to get our Fran on!
A. High Hang Snatch (Power or Squat)
5 x 2 @ 60%
B. Split Jerk
4 x 3 @ 85%
C. ‘Fran’
21 – 15 – 9 Reps for time of:
Thrusters (42.5/30kg)
Pull Ups
Check out the video below for some tips on mobilising in preparation for Fran.
24 Oct 2014
Saturday 25th October
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
