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Workout Of The Day

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Workout Of The Day
27 Mar / 2014

Friday 28th March

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A. Bench Press

2 – 2 – 2 – 2

B. 10 – 1 For time of:

Pistols
Push Ups
Box Jumps (24/20″)

Sweet skills:

26 Mar / 2014

Thursday 27th March

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Reminder: Social Drinks this Saturday 7pm at Melbourne Public Bar to celebrate the end of the 2014 CF Games Open – all members welcome.

A. Back Squat

3 – 3 – 3 – 3 – 3

B. For time:

15 x Power Cleans
Run 800m
10 x Power Cleans
Run 400m
5 x Power Cleans
Run 200m

Location of Melbourne Public Bar:

mplocation

25 Mar / 2014

Wednesday 26th March

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A. Strict Press

5 – 5 – 5 – 5

B. 3 RFT of:

400m Run
2 x Rope Climbs to 15′
15 x Burpees
15 x KB Swings (32/24kg)

A couple of different methods of climbing ropes:

24 Mar / 2014

Tuesday 25th March

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A. High-Hang Snatch

2 – 2 – 2 – 2

B. 8 Rounds for Load of:

1 x Hang Clean
2 x Thrusters
3 x Front Squats

23 Mar / 2014

Monday 24th March

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Reminder: Social Drinks this Saturday 7pm at Melbourne Public Bar to celebrate the end of the 2014 CF Games Open – all members welcome.

A. Push Jerk

3 – 3 – 3 – 3 – 3

B. AMRAP in 12 Mins of:

Run 200m
7 x Ring Dips
14 x Sit Ups
21 x Double Unders

21 Mar / 2014

Saturday 22nd March

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CrossFit Games Open WOD 14.3

Complete as many rounds and repetitions as possible in 14 minutes of:

60-Calorie row
50 Toes-to-bars
40 Wall-ball shots, 20 lb. to 10-foot target
30 Cleans, 135/95 lb.
20 Muscle-ups

20 Mar / 2014

Friday 21st March

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5 Rds for Max Reps of:

Strict Press (0.75/0.5 x Bodyweight)
Strict Pull Ups
Back Squat (BW/0.75 x BW)

No rest b/w exercises. Rest as needed between sets.

Your total score will be: #SP/#PU/#BSq

19 Mar / 2014

Thursday 20th March

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A. Clean Pulls

3 – 3 – 3 – 3 – 3

B. 5 RFT of:

9 x Thruster (45/35kg)
9 x Bar-facing Burpees
30 x Double Unders

18 Mar / 2014

Wednesday 19th March

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A. Front Squat

5 – 5 – 5 – 5

B. 2 RFT of:

Run 400m
15 x Push Press (50/35kg)
30 x Wall Ball (9/7kg to 10′)
45 x KB Swings (24/16kg)

17 Mar / 2014

Tuesday 18th March

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A. Muscle Up Practice

15 Mins

B. ‘Hope For Kenya’

12 Min AMRAP of:

50 x Squats
30 x Push Ups
15 x Pull Ups


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