11 Nov / 2014
Wednesday 12th November
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
For total time:
4 x 400m Runs
Rest exactly 2 mins b/w effort
B: Metcon (Time)
5 RFT of:
10 x Box Jumps (24/20″)
10 x Push Ups
10 x Wall Balls (9/7kg)
10 x Sit Ups
Weightlifting
C: Front Squat (3 x 3 @ 70%)
10 Nov / 2014
Tuesday 11th November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Power Clean (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (Time)
2008 CrossFit Games WOD
5 RFT of:
5 x Deadlift (125/85kg)
10 x Burpees
09 Nov / 2014
Monday 10th November
CrossFit 3000 South Melbourne – CrossFit
Gymnastics
A: Weighted Pull-ups (3 – 3 – 3 – 3 – 3)
Metcon
B: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
07 Nov / 2014
Saturday 8th November
CrossFit 3000 South Melbourne – CrossFit
A: Push Jerk
Metcon
B: Metcon (AMRAP – Reps)
AMRepAP in 10 Mins of:
200m Run
3 x Thrusters @ 50/35kg
200m Run
6 x Thrusters @ 50/35kg
etc.
Rest 2 Mins
C: Metcon (AMRAP – Reps)
AMRepAP in 10 Mins of:
10 x Bar-facing burpees
3 x Squat Clean @ 50/35kg
3 x Push Jerk @ 50/35kg
10 x Bar-facing burpees
6 x Squat clean
6 x Push Jerk
etc
06 Nov / 2014
Friday 7th November
CrossFit 3000 South Melbourne – CrossFit
Gymnastics
A: Metcon (No Measure)
EMOM for 10min:
Even: 5 x Strict Pull-Ups
Odd: 5 x Strict T2B
Metcon
B: Box Jumps
C: Metcon (AMRAP – Reps)
AMRepAP in 12 Mins of:
1 x Push up
1 x Sit-up
1 x Goblet Squat (24/16kg)
2 x Push ups
2 x Sit-ups
2 x Goblet Squats (24/16kg) etc
Ascending up for 12 mins
05 Nov / 2014
Thursday 6th November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Squat Clean (2 – 2 – 2 – 2 – 2)
Metcon
B: Metcon (Time)
3 RFT of:
10 x Push Press @ 55/40 kg
15 x KB swing @ 24/16kg
20 x Jumping Lunges
Or
Advanced WOD
or C: Metcon (Time)
AWOD: 4RFT
20 x Alternating DB Snatch @ 25/15kg
15 x KB swing @ 32/24 kg
20m Pinch Grip Carry with 2 x 10/5kg Plates
04 Nov / 2014
Wednesday 5th November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Hang Power Snatch (5 x 5 @ 70%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP of:
2 x Rope climb
6 x HSPU
400m Run
Advanced WOD
or C: Metcon (Time)
AWOD – For time:
Run 400m, then
12 rounds of: 1 x MU + 3 x Ring Dips,
then Run 400m.
03 Nov / 2014
Tuesday 4th November
CrossFit 3000 South Melbourne – CrossFit
With a running clock:
0-10: Metcon (Time)
A. For time:
25 x Ground to Overhead @ 60/42.5kg
25 x Burpee Box Jumps @ 24/20″
*10 Min Cut Off
Then rest 1 Min
11-20: Metcon (AMRAP – Reps)
B. AMRepAP in 9 Mins of:
20 x Power Clean @ 60/42.5kg
20 x Alternating Pistols
20 x Cal Row
Then rest 2 Min
22-30: Metcon (AMRAP – Reps)
C. 8 min AMRepAP of:
Max Reps UB Wall Balls (9/7kg to 10/9′)
Every break = 100 run & 5 K2E (not scored)
02 Nov / 2014
Monday 3rd November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 x 7 @ 80%)
Metcon
B: Metcon (Time)
12 – 9 – 6 reps for time of:
Front Squat @ 70/50 kg
C2B Pull Ups
Deadlift @ 70/50 kg
Rx Plus = 90/60kg
31 Oct / 2014
Saturday 1st November
CrossFit 3000 South Melbourne – CrossFit
Halloween WOD – ‘Ladies Day’
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP in 5 Mins of ‘Mary’
5 x HSPU
10 x Alternating Pistols
15 x Pull-Ups
Rest 2 Min
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 5 Mins of ‘Cindy’
5 x Pull-Ups
10 x Push Ups
15 x Squats
Rest 2 Min
C: Metcon (Time)
1 x Round of ‘Barbara’ for time:
20 x Pull-Ups
30 x Push Ups
40 x Sit Ups
50 x Squats
Rest 2 Min
D: Metcon (Time)
1 x Round of ‘Kelly’ for time:
Run 400 meters
30 x Box Jumps (24/20″)
30 x Wall ball (9/7kg to 10′)
