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28 Mar 2015

Mon 30 mar

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

5 x Squat Clean and Split Jerk @ 20/15kg

Gymnastics

B1: Metcon (AMRAP – Reps)

Pulling – 5 x Sets of Max Reps of:

Strict MU, Strict C2B, Weighted Pull-Ups, Strict Pull-ups, or Pull Ups

B2: Metcon (AMRAP – Reps)

Pushing – 5 x Sets of Max Reps of:

Strict Deficit HSPU, Strict HSPU, Strict Ring Dips, Ring Push Ups or Push Ups
Set Clock for 18 Mins:

0 – 4 – 8 – 12 – 16 = B1

2 – 6 – 10 – 14 – 18 = B2

Score is total reps for each.

Metcon

C: Metcon (Time)

5 RFT of:

15 x Box Jumps (24/20″)

10 x Burpees to 6″ Target

27 Mar 2015

Sat 28 Mar

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CrossFit 3000 South Melbourne – CrossFit

BEACH WOD

Meet at South Melbourne Beach!!

Metcon (No Measure)

Kettlebell Workshop and Beach WOD!

26 Mar 2015

Fri 27 Mar

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Announcements

Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For time:

4 x Rope Climbs to 15′

20 x Cal Row

3 x Rope Climbs

15 x Cal Row

2 x Rope Climbs

10 x Cal Row

1 x Rope Climbs

5 x Cal Row

**20 Min Cut off

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 mins of:

7 x Pushups

7 x Goblet squats @ 24/16

25 Mar 2015

Thu 26 Mar

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Announcements

Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A1: Overhead Squat (5 – 5 – 5 – 5 – 5)

or A2: Front Squat (5 – 5 – 5 – 5 – 5)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

In pairs complete AMRAP in 20 mins of:

80 x Wall Ball 9/7kg

80 x DU

60 x T2B

60 x Boxjump 24/20″

40 x Pull-ups

40 x Burpees

20 x Powerclean @ 60/43kg

20 x Jerk @ 60/43kg

Divide work any way you like.

24 Mar 2015

Wed 25 Mar

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Announcements

Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 7 mins complete:

3 x Position Clean (Floor, Knee, Mid-Thigh), and

1 x Jerk (Split or Push)

Metcon

B: Metcon (AMRAP – Reps)

Complete AMRepAP in 12 Mins of:

3 x Hang Power Clean @ 60/42.5kg

3 x Strict HSPU

5 x Hang Power Clean

5 x Strict HSPU

7 x Hang Power Clean

7 x Strict HSPU

etc…

Advanced WOD

C: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat Snatch (not Power) weight is 61/43kg

23 Mar 2015

Tues 24 Mar

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Announcements

Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).

CrossFit 3000 South Melbourne – CrossFit

A: Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

B: Bench Press (2 – 2 – 2 – 2 – 2)

22 Mar 2015

Mon 23 Mar

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Announcements

Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).

CrossFit 3000 South Melbourne – CrossFit

A1: Metcon (Weight)

A1. Alternating Pistols

10 – 10 – 10 – 10 – 10

Rx Plus = Weighted with KB

Alternate sets of Pistols and Strict T2B

A2: Strict Toes-To-Bar (5 x Max UB Sets)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15mins of:

10 x Ring Dips

100m Run

10 x Pullups

10 x Box Jump

17 Apr 2014

Easter!

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Reminder: Easter Timetable is as follows:

Good Friday: Closed
Saturday 19th: 9-11am Open Gym
Sunday 20th: Closed
Easter Monday: 5.15pm and 6.15pm Only.

For those keen on some WOD action at home during the Easter break, here are some optional WODs to sink your teeth into.

Optional Home WOD 1
Deck of Cards:
Take a deck of cards, shuffle.
Face cards are 10, Aces are 11, numbered cards as valued.
Flip each card and perform the movement and the number of reps specified. Cycle whole deck.

Hearts ­= Burpees
Diamonds = ­Mountain Climbers (Left & Right side = 1)
Spades =­ Flutterkicks (Left & Right side = 1)
Clubs ­= Situps
Jokers ­= Jumping Lunges (Left & Right side = 1)

Optional Home WOD 2
Run 5km for Time.

Optional Home WOD 3
“Annie”
50-40-30-20-10
Double Unders
Situps

Optional Home WOD 4
3 rounds for time of:
50 Push­ups
40 Squats
30 V-situps

Optional Home WOD 5
Tabata squats
Tabata pushups
Tabata hollow rocks

03 Jan 2014

Saturday, 4th Jan

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A. 16 Mins with your Goats

EMOM 16 Mins:

Odd – Goat 1
Even – Goat 2

B. Partner WOD:

5 RFT of:

50 x Push Ups
40 x Box Jumps (24/20″)
30 x T2B
20 x Pistols

You can split up the reps any way, but only one athlete works at a time.

02 Jan 2014

Friday, 3rd January

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A. Shoulder Press

1 – 1 – 1 – 1 – 1

B. Push Press

3 – 3 – 3 – 3 – 3

C. Push Jerk

5 – 5 – 5 – 5 – 5


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