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Workout Of The Day

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Workout Of The Day
12 Jan / 2015

Tue 13 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (2 Rounds for time)

6 x 200m Run intervals

Men: on the 2.00

Ladies: on the 2:30

Record fastest and slowest intervals

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

30 x DU (or 15 x Att)

10 x Push Press (50/35kg)

Finisher

C: Bent Over Row (3 x 10)

11 Jan / 2015

Mon 12 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (5 x 5 @ 70%)

Metcon

B: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

or C: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

09 Jan / 2015

Sat 10 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

“Abbate” – For time:

1600m Run

21 x Clean and Jerk @ 70/50kg

800m Run

21 x Clean and Jerk @ 70/50kg

1600m Run

08 Jan / 2015

Fri 9 Jan

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CrossFit 3000 South Melbourne – CrossFit

On Friday nights we will now only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)

Weightlifting

A: Weighted Pull-ups (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 mins of:

3 x Hang Squat Clean @ 60% of 1RM

5 x Strict HSPU

7 x Toes to Bar

100m Run

Advanced WOD

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 mins of:

3 x Hang Squat Snatch (50/35kg)

3 x Overhead Squats (50/35kg)

6 x MU (or 6 x C2B & 6 x Ring Dips for Ladies)

100m Run

07 Jan / 2015

Thurs 8 Jan

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CrossFit 3000 South Melbourne – CrossFit

On Friday nights we will now only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)

Weightlifting

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

Metcon

B: Metcon (Time)

For time:

500m Row

400m Run

30 x Burpees

20 x Alternating Pistols

Metcon

C: Metcon (Time)

For time:

5 x Rope Climb to 15′

40 x DU

200m Run

3 x Rope Climb to 15′

40 x DU

200m Run

1 x Rope Climb to 15′

06 Jan / 2015

Wed 7 Jan

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CrossFit 3000 South Melbourne – CrossFit

On Friday nights we will now only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)

Weightlifting

A: Pause Snatch (Power or Squat) (2 – 2 – 2 – 2 – 2)

Pause just above knee for 2 count.
Start around 60% and try to increase load each set.

Metcon

B: Metcon (Weight)

EMOM for 10 mins complete:

1 x Clean Pull

2 x Power Clean

1 x Push Jerk

Metcon

C: Metcon (Time)

22 – 16 – 10 reps for time of:

Wallball (9/7kg)

Pushup

Goblet Squat @ 24/16kg

05 Jan / 2015

Tues 6 Jan

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CrossFit 3000 South Melbourne – CrossFit

Note: Friday nights we will now only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)

Metcon

A: Metcon (4 Rounds for time)

4 x 500m Row

Rest Approx 1:1

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 mins of:

50 x DU (25 x Att)

15 x Burpees

200m Run

Rest 3 minutes, then

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 mins of:

40 x KB Swing @ 24/16kg

30 x Situps

200 m Run

04 Jan / 2015

Mon 5 Jan

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CrossFit 3000 South Melbourne – CrossFit

Back to our regular timetable from today. However, on Friday nights we will only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)

Weightlifting

A: Thruster (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (Time)

3 RFT of:

12 x Squat Clean & Thrusters @ 45/32.5kg

10 x Pullups

2 x Wall walks

Advanced WOD

C: Metcon (Time)

3 RFT of:

12 x Power Snatch @ 50/35kg

12 x C2B Pull Ups

02 Jan / 2015

Sat 3 Jan

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CrossFit 3000 South Melbourne – CrossFit

8am and 9am WODs only

Metcon

“Filthy 50″ (Time)

“Filthy 50″

For Time:

50 x Box Jumps (24/20″)

50 x Jumping pull-ups

50 x KB Swings (16/12kg)

Walking Lunges (50 steps)

50 x Knees to Elbows

50 x Push Press (20/15kg)

50 x Supermans (or 50 GHDs)

50 x Wall Ball shots (9/7kg)

50 x Burpees

50 x Double Unders

01 Jan / 2015

Fri 2 Jan

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CrossFit 3000 South Melbourne – CrossFit

8am and 9am WODs only

Weightlifting

A1: Heaving Snatch Balance (3 – 3 – 3 – 3 – 3)

A2: Metcon (No Measure)

Muscle Ups or MU Progressions:

3 – 3 – 3 – 3 – 3
MU Progressions can be Band, Box or Knee etc.

Alternate sets of Snatch Balance and MU.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

1 x Rope Climb to 15′

7 x Ring Dips

12 x Alternating Pistols


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