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08 Feb 2016

Tues 9th Feb

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CrossFit 3000 South Melbourne – CrossFit

Speed

A: Metcon (Time)

In Pairs – 4 x 400m, 4 x 200m Runs

One runs, one rests, tag and switch.

B: Metcon (AMRAP – Rounds and Reps)

In pairs, complete AMRAP in 16 Mins of:

20/15 x Calorie Row

20m KB Farmers Walk (64/48kg)

10 x Box Jump Overs (24/20″)

Complete 1 full round, then swap.

Partner/Team WOD

07 Feb 2016

Mon 8th Feb

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (AMRAP – Reps)

E2MOM for 10 Mins (5 Sets)

Max Effort – C2B Pull-Ups

B: Metcon (No Measure)

3 Rounds for Quality of:

5 x P Bar Shoot-throughs

10 x Narrow Grip Pushups (no HR)

10 x Alternating Bulgarian Split Squat (5 each leg)

10 x Medium Width Pushups with HR at Bottom

6 x Turkish Get Ups (3 each arm)

C: Metcon (AMRAP – Reps)

Tabata Bottom to Bottom Squats

You may only rest in the bottom of the squat, during rounds and between

05 Feb 2016

Sat 6th Feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

2 x Thrusters @ 42.5/30kg

2 x T2B

4 x Thrusters

4 x T2B

Then 6-6, then 8-8, etc.

Rest 5 minutes, then

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

2 x Deadlift @ 60/43kg

2 x Wallball @ 9/7 to 10/9′

2 x Burpees

Then 4-4-4, then 6-6-6, etc

04 Feb 2016

Fri 5th Feb

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CrossFit 3000 South Melbourne – CrossFit

Partner/Team WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 2, complete AMRAP in 20 mins of:

2 x Clean & Jerk @ 60/40kg

8 x Strict HSPU

6 x Rope climb to 15′

4 x Clean & Jerk @ 60/40kg

8 x Strict HSPU

6 x Rope climb to 15′

6 x Clean & Jerk @ 60/40kg

8 x Strict HSPU

6 x Rope climb to 15′

then 8-8-6,

then 10-8-6 etc

Divide all work evenly. 1 works at a time.

03 Feb 2016

Thu 4th Feb

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (2 Rounds for reps)

EMOM for 10 mins complete:

Odd: Max Strict Pullups (not UB)

Even: Max Burpee Box Jumps (24/20″)

Score each movement for total reps
Round 1 score is total # Pull-Ups

Round 2 score is total # Burpee BXJ

Conditioning

B: Metcon (Time)

3RFT:

Row 500/400m

20 x Air Squats (Rx+ = Pistols)

20 x HR Push-Ups

20 x Russian KB Swings (24/16kg) (Rx+= 32/24kg)

200m Run

02 Feb 2016

Wed 3rd Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Press (10 mins to find 5RM)

Conditioning

B: Metcon (2 Rounds for reps)

5 Rounds, for Max Reps of:

1 Min max Front Squat from Floor @ 70% (of your 1RM Clean)

1 Min Max DU (or Attempts)

Rest 1 Min b/w rds
Round 1 Score is Total # Front Squats

Round 2 Score is Total # Double Unders

Advanced WOD

or C: Metcon (Time)

For time (20 min Cap):

30 x Thruster @ 42.5/30kg

90 x DU

20 x Thruster @ 50/35kg

60 x DU

10 x Thruster @ 60/45kg

30 x DU

01 Feb 2016

Tues 2nd Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 Rounds of the complex:

2 x Power Snatch

1 x Heaving Snatch Balance

1 x Overhead Squat

Conditioning

B: Metcon (5 Rounds for reps)

5 Rds of 2 mins each,

Row 400/300m, then in remaining time complete max reps of Power Cleans (70/50kg)

Rest 1 min b/w rds
Score is the number of Power Cleans you complete each round.

30 Jan 2016

Mon 1st Feb

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CrossFit 3000 South Melbourne – CrossFit

A: 2016 Feb Challenge WOD (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

7 x Push Press/Jerk @ 50/35kg

9 x Pull-Ups

11 x Box Jumps 24/20″

B: 2016 Feb Challenge Home WOD (AMRAP – Rounds and Reps)

With a 10 min clock:

Complete 20 x Burpee Buy-In,

Then in remaining time AMRAP of:

5 x Push Ups

10 x Alternating Walking Lunges

15 x Sit Ups
Score is your AMRAP component only.

i.e. Burpees do not count towards score.

29 Jan 2016

Sat 30 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
Front Squat weight is 60/43kg – From the floor.

Advanced WOD

or B: Metcon (Time)

AWOD – ‘Franamanda’

For time complete:

21 x Thrusters @ 43/30kg

9 x MU

15 x Thrusters

6 x MU

9 x Thrusters

3 x MU

28 Jan 2016

Fri 29 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

8 x Deadlift (70/50kg)

6 x Power Clean (70/50kg)

4 x Push Jerk (70/50kg)

30 x Double Unders

Rest 4 Mins, then

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

8 x Squat Cleans @ 45/30kg

200m Run


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