82-86 CLARKE ST,SOUTH MELBOURNE,VIC 3205,AUSTRALIA
 |
 info@CrossFit3000.com
 |
 +61 401 015 711
 

Blog Archive

Home
Author Archive: Julia
Page 7
01 Jan 2019

Wednesday 2nd Jan

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 10 mins:

Odd: 12 x T2B

Even: 10/7 Strict HSPU

B: Metcon (Time)

10 – 1 reps for time of:

Strict Pull-Ups

Push-Ups x 2

Sit Ups x 3

or C: Metcon (Time)

AWOD – For time:

30 x Muscle Ups (Bar or Rings)

100m Run + 5 Burpees each time

you come off the rings

30 Dec 2018

Monday 31st Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

or B1: Snatch (25 Mins to find 1 RM Snatch)

3 Misses Max!

B2: Clean and Jerk (20 Mins to find 1 RM Clean and Jerk)

3 Misses Max!

B3: Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

28 Dec 2018

Saturday 29th Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

or B: Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

A: Metcon (Time)

“2/3 Glenn” For time:

20 x Clean and Jerks 60/42.5kg

1200m Run

7 x Rope Climbs

1200m Run

66 x Burpees

27 Dec 2018

Friday 28th Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here

26 Dec 2018

Thursday 27th Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

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
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Max Deadlift weight – 125/87kg

OHS – 52.5/37kg

DB SqCl – 20/15kg each arm

25 Dec 2018

Wednesday 26th Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Snatch (12 Mins to build to a solid double)

B: Metcon (Weight)

Every 3 mins for 10 rounds, complete:

10 Cal Row/Air Dyne

10 x Deadlifts (Conventional/Sumo or Snatch Grip)

10 x Burpees

24 Dec 2018

Christmas Day

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit


We are closed today – have a great day with your Family and Friends!

23 Dec 2018

Monday 24th Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For time:

Run 800 meters

Then, 10 rounds of the couplet:

   10 Strict HSPU

   10 Pistols

Then, run 800 meters

or B: Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
**45 min Time Cap**

22 Dec 2018

Maintenance Phase

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Pull + Snatch (5 Sets @ 80%)

B: Clean Lift Off + Clean + Jerk (5 Sets @ 80%)

Clean Lift Off to BELOW knee.

C: Front Squat (5 x 3 @ 85%)

21 Dec 2018

Saturday 22nd Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

CF3000 12 x Days of Xmas:

100m Run

2 x Strict Pull-Ups

3 x Hang Power Cleans

4 x Box Jumps

5 x T2B

6 x KB Swings

7 x Wall Balls

8 x Hollow Rocks

9 x HR Push ups

10 x Front Squats

11 x Burpees

12 x Thrusters
1, 2+1, 3+2+1, 4+ etc


1 4 5 6 7 8 9 10 140