29 Dec 2014
Tues 30 Dec
CrossFit 3000 South Melbourne – CrossFit
7 & 8am WODs only
Weightlifting
A: High-Hang Snatch (5 x 3 @ 60%)
B: Split Jerk (5 x 3 @ 80%)
Metcon
C: Metcon (Time)
Merlin’s Beard
12 – 9 – 6 – 3 reps for time:
Front Squat (60/42.5kg)
V-Sit Ups
*Upscale to GHD Sit-Ups
Front Squats from the floor.
28 Dec 2014
Mon 29 Dec
CrossFit 3000 South Melbourne – CrossFit
7am and 8am WODs only
Metcon
Metcon (Time)
Partner WOD
1 athlete working at a time, complete:
40 – 30 – 20 – 10 reps for time of:
Power Clean (60/42.5kg)
Box Jump Overs (24/20″)
Push Jerks (60/42.5kg)
DU x 2
26 Dec 2014
Sat 27 Dec
CrossFit 3000 South Melbourne – CrossFit
8am and 9am WODs only.
Metcon
A: Metcon (Time)
2/3 Murph:
1,200m Run
66 x Pull-Ups
133 x Push-Ups
200 x Squats
1,200m Run
*50 Min Cut Off
You may partition/break-ups the pull-ups, push-ups and squats anyway you like, but you must start and finish with the runs.
Advanced WOD
B: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
You may partition/break-ups the pull-ups, push-ups and squats anyway you like, but you must start and finish with the runs.
25 Dec 2014
Fri 26 Dec
CrossFit 3000 South Melbourne – CrossFit
9am Class ONLY today
A: Back Squat (20 Mins – 3 x Attempts to Find 1 RM)
B: Shoulder Press (10 Mins – 3 x Attempts to Find 1 RM)
C: Deadlift (15 Mins – 3 x Attempts to Find 1 RM)
24 Dec 2014
Xmas Day
CrossFit 3000 South Melbourne – CrossFit
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
23 Dec 2014
Wed 24 Dec
CrossFit 3000 South Melbourne – CrossFit
7am and 8am WODs
Metcon
Metcon (Time)
12 x Days of Xmas WOD
For Time:
100m Run
2 x Strict Pull-Ups
3 x Hang Power Cleans (50/35kg)
4 x Box Jumps (24/20″)
5 x T2B
6 x KB Swings (24/16kg)
7 x Wall Balls (9/7kg)
8 x Hollow Rocks
9 x HR Push ups
10 x Front Squats (50/35kg)
11 x Burpees
12 x Thrusters (50/35kg)
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.
22 Dec 2014
Tues 23 Dec
CrossFit 3000 South Melbourne – CrossFit
Normal timetable today. However, if we get less than 3 x people for the 7.15 class it will be cancelled.
Weightlifting
A: Hang Snatch (5 x 3 @ 65%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
‘Downtown’
AMRAP in 12 Mins of:
50 x Double-Unders (or 25 x Attempts)
10 x Shoulder to Overhead (42.5/30kg)
30 x Sit Ups
Finisher
C: Metcon (AMRAP – Reps)
Optional Post Class Work – Accumulate:
15 x Strict Muscle Ups, or
30 x MU Progressions (Knee, Band, Box etc)
21 Dec 2014
Mon 22 Dec
CrossFit 3000 South Melbourne – CrossFit
Normal Timetable today!
Weightlifting
A: Front Squat (5 x 3 @ 85%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
‘The Beast’
4 rounds, each round is a 4 min AMRAP of:
3 x Power Cleans @ 60/42.5kg
5 x HSPU
7 x Box Jumps
Rest 1 min b/w rds
Carry on from where you left off last round. Score is total rounds.
19 Dec 2014
Sat 20 Dec
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (AMRAP – Reps)
AMRepAP in 5 mins of:
Power Clean & Jerk @ 70/40kg
Rest 5 min, then
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 mins of:
3 x Hang Power Clean @ 70/40kg
100m Run
Rest 4 min, then
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 mins of:
40 x Bar Facing Burpees
30 x Ring dips
20 x Deadlifts @ 80/50kg
18 Dec 2014
Fri 19 dec
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (3 Rounds for reps)
10 mins to Accumulate 90 sec Handstand hold or 3 x Max Effort Strict HSPU
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 mins of:
2 x Rope Climb to 15′
6 x Alternating Pistols
12 x Ring Pushups
Rest 2 Mins, then
Metcon
C: Metcon (Time)
AMRAP in 6 mins of:
2 x Pull ups
4 x Hand-Release Pushups
6 x Squats
8 x Situps
Finisher
D: Metcon (AMRAP – Reps)
Optional Post Class – 3 x 10 PERFECT kipping swings
