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

Workout Of The Day

Home
Workout Of The Day
10 Jan / 2014

Saturday 11th January

By There are no tags 0 comments
A. 7 Min AMRAP of:
 
5 x HSPU
10 x T2B
200m Run
 
Rest 3 Mins, then
 
B. 7 Min AMRAP of:

1 x Rope Climb (15′)

5 x Ring Dips

10 x Overhead Walking Lunges (20/10kg)

Rest 3 Mins 

C.  Games Open WOD 12.1

As many reps in 7 Mins of Burpees

Each burpee is to a target 6″ above your standing reach.

 

09 Jan / 2014

Friday 10th January

By There are no tags 0 comments
A. EMOM for 15 Mins complete:
 
2 x Clean and Jerk
 
B. AWOD: Macho Man

EMOM for as long as possible complete:

3 x Power Cleans (75/50kg)
3 x Front Squats (75/50kg)
3 x Jerks (75/50kg)

*AWOD courtesy of CF New England/Competitors WOD

Rich Froning Jnr – 20+ Rds at 100kg

 

08 Jan / 2014

Thursday 9th January

By There are no tags 0 comments
A. 3 x 500m Row
 
Rest approx 1:1
 
B. For time:
 
30 x KB Swings (24/16kg)
30 x DU
400m Run
 
20 x KB Swings
20 x DU
400m Run
 
10 x KB Swings
10 x DU
400m Run

  

07 Jan / 2014

Wednesday 8th January

By There are no tags 0 comments
A. Thrusters
5 – 5 – 3 – 3 – 1
B. “Bergeron Beep Test”

EMOM for as long as possible, complete:

7 x Thrusters (35/25kg)
7 x Pull ups
7 x Burpees
Spealler: 17 Rds + 16 reps

How many minutes can you get through?

*WOD B courtesy of CF New England/Competitors WOD

06 Jan / 2014

Tuesday 7th January

By There are no tags 0 comments

Hi Team, 

As you may have heard/seen the unfortunate news about the tragic death of former CF3000 member James Rapley just before Christmas, we wanted to pass on the following information:
 
James’ family have started an Everyday Hero page:
 
 
This page is to raise money for the Amy Gillett Foundation which advocates for cyclist safety, and also asks people to sign up to Hello Sunday Morning as an action to try to alter the alcohol culture by abstaining for 3 months (or 12). In lieu of flowers please make a donation to the Amy Gillet Foundation.
 
James’ funeral is at 1:00pm this Thursday at Fawkner Crematorium, for anyone wishing to pay their respects.

 

A. Back Squat
 
5 – 5 – 5 – 5
 
B. Fight Gone Bad

3 Rounds, As Many Reps as Possible, one minute per station of:

Wall Ball
SDLHP (35/25kg)
Box Jump 24/20″
Push Press (35/25kg)
Row (Calories)
 
Rest 1 Min b/w rounds

 

 

05 Jan / 2014

Monday 6th January

By There are no tags 0 comments

 Team – as was announced over the weekend, the first workout of the 2014 CrossFit Games Open kicks off on 27th Feb. With that in mind a number of the AWODs will be focused on those looking to complete the open this year. Lets get training.

A. Clean Pulls
 
3 – 3 – 3 – 3 – 3
* Work to 100% of 1 RM Clean
 
B. 10 Min AMRAP of:
 
30 x DU
9 x Power Clean 50/35kg
 

C. AWOD: Games Open WOD 11.1

10 Min AMRAP of:
 
30 x DU
15 x Power Snatch 35/25kg

 

03 Jan / 2014

Saturday, 4th Jan

By There are no tags 0 comments

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

By There are no tags 0 comments

A. Shoulder Press

1 – 1 – 1 – 1 – 1

B. Push Press

3 – 3 – 3 – 3 – 3

C. Push Jerk

5 – 5 – 5 – 5 – 5

01 Jan / 2014

Thursday, 2nd January

By There are no tags 0 comments

A. Cleans

12 Min to work to heavy double

(May be squat, power or hang depending on skill level)

B. 3 RFT of:

50 x Double unders
40 x Air squats
30 x Pull ups
20 x Burpees
10 x HSPU

31 Dec / 2013

Wednesday, 1st January

By There are no tags 0 comments

Rest Day

What are your fitness goals for 2014?

cfg


1 125 126 127 128 129