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20 Sep 2015

Monday 21st September

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A) 3 x Max UB HSPU – Rest 90 sec b/w each set.
Rx+ = Use (same) deficit for all 3 sets

B) 2 x Max UB Ring Dips – Rest 90 sec b/w each set.
Rx+ = Use (same) weight for both sets

C) 3 x Max Strict PU – Rest 90 sec b/w each set.
Rx+ = Use (same) weight for all 3 sets

D) Complete AMRAP in 11mins of:

10 x Box Jumps @ 24/20″
10 x Air Squats
10 x Burpee

24 Apr 2015

Sat 25 Apr

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

HERO WOD – ‘Sher’

For time, complete:

3/4 BW Squat Clean:

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

Burpee Pull-Up

20-18-16-14-12-10-8-6-4-2

Double Unders

30-27-24-21-18-15-12-9-6-3
**40 Min Cut off**

Scaled: Start at Round of 8-16-24.

In Honour of PTE Greg Sher

http://australianherogames.com/hero-wod/sher/

23 Apr 2015

Fri 24 Apr

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Announcements

Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20mins of:

50 x Wall Balls (9/7kg)

50 x Double unders

40 x Box Jumps (24/20″)

40 x T2B

30 x C2B Pull-ups

30 x Burpees

20 x Power Cleans (65/45kg)

20 x Push Jerks (65/45kg)

Weightlifting

A: Back Squat (10 – 8 – 6 – 4)

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

23 Apr 2015

Thu 23 Apr

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Announcements

Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

6 x Power Clean and Push Jerk @ 60/43kg

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Mins of:

200m Run

7 x Strict HSPU or Strict Ring Dips

2 x Rope Climbs

Advanced WOD

C: Metcon (Time)

‘Ryan’

5 RFT of:

7 x Muscle-ups

21 x Burpees

*18 Min Cut Off

21 Apr 2015

Wed 22 Apr

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Announcements

Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (10 – 8 – 8 – 8)

10 @ 60%

8 @ 65%

8 @ 70%

8 @ 75%

5 x Strict Pull-ups b/w each set

B: Front Squat (5 – 5 – 5 – 5)

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

7 x Kipping Pull-Ups b/w each set

Metcon

C: Metcon (Time)

20 – 15 – 10 reps for time of:

Russian KB Swings (32/24kg)

Sit-Ups

20 Apr 2015

Tues 21 Apr

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Announcements

Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

3- Position Snatch (HH, H, Floor) @ 45/30 kg

Metcon

B: Metcon (Time)

“Boat Race”

3 Rds for total time:

500m Row

400m Run

3 mins rest between rounds.

Weightlifting

C: Bench Press (3 – 3 – 3 – 3 – 3)

17 Apr 2015

Sat 18 Apr

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

“The Sprinter”

800m Run buy-in then..

3 RFT:

10 x Front Squats @ 80/60kg

25 x Russian KBS @ 32/24 kg

10 x Strict Pull-ups

Then..

800m Run buy-out

Advanced WOD

B: Metcon (Time)

“Allrounder”

2 RFT of:

20 x OHS @ 60/40kg

20 x Pull-ups

20 x T2B

100 x DU

Finisher

C: Handstand Walk (Max Distance)

Max distance HS Walk or HS Hold for time (on wall or freestanding).

16 Apr 2015

Fri 17 Apr

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

“Just a Little Clean Complex”

3 Rounds for Heaviest Weight

Each round is the following complex:

1 x Hang Squat Clean

1 x Squat Clean

1 x Push Press

1 x Hang Squat Clean

1 x Squat Clean

1 x Push Jerk

1 x Hang Squat Clean

1 x Squat Clean

1 x Split Jerk

Try not to drop the bar during the complex

Metcon

B: Metcon (AMRAP – Reps)

4 Mins Max Reps of Double Unders

15 Apr 2015

Thur 16 Apr

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (4 Rounds for reps)

A1 – Complete 1 Set MAX UB Banded PU, Strict Pull-ups, Strict C2B or MU

A2 – Complete 4 x sets of 66% of A1

Metcon

B: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

7 x Strict HSPU

14 x T2B

21 x Air Squats

Rest 3 Mins, then

C: Metcon (Time)

15 – 12 – 9 reps for time of:

OH Walking Lunge @ 20/10 kg

Med Ball sit ups @ 9/7 kg

Pushups

14 Apr 2015

Wed 15 Apr

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (5 x 7 @ 75%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

20 x Wallballs @ 9/7kg

15 x Russian KB Swings @ 32/24kg

10 x Strict Press @ 40/25kg

Weightlifting

D: Snatch Pull (3 x 5 @ 100% of Snatch)


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