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Workout Of The Day

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Workout Of The Day
04 Apr / 2015

Mon 6 Apr

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Announcements

Easter Timetable:

Good Friday – 8am only
Easter Saturday – 8 & 9 am
Easter Monday – 8 & 9 am

CrossFit 3000 South Melbourne – CrossFit

Choose your Hero WOD!

Metcon

A: 2/3 Murph (Time)

2/3 Murph – For time:

1200m Run, then

66 x Pull-Ups

133 x Push-Ups

200 x Squats, then

1200m Run
Partition the Pull-Ups, Push-up and Squats any way you like.

B: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

C: Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Weight is 70/50kg

03 Apr / 2015

Sat 4 Apr

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Announcements

Easter Timetable:

Good Friday – 8am only
Easter Saturday – 8 & 9 am
Easter Monday – 8 & 9 am

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

5 x Squat/Power Clean @ 20/15kg

Weightlifting

B: Clean (17 Mins to find 1RM)

C: Shoulder Press (8 Mins to find 1RM)

D: Back Squat (20 Mins to find 1RM)

02 Apr / 2015

Fri 3 Apr

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Announcements

Easter Timetable:

Good Friday – 8am only
Easter Saturday – 8 & 9 am
Easter Monday – 8 & 9 am

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

5 x Squat Clean and Split Jerk @ 20/15kg @ 20/15kg

Metcon

B: 2k Row (Time)

Max Effort 2k Row

C: Metcon (AMRAP – Rounds and Reps)

Partner WOD:

15 Min AMRAP of:

10m x OHWL (20/10kg)

10 x Push-Ups

10 x Russian KB Swings (24/16kg)

10 x Sit Ups

Each partner completes one round, then swap

01 Apr / 2015

Thu 2 Apr

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Announcements

Easter Timetable:

Good Friday – 8am only
Easter Saturday – 8 & 9 am
Easter Monday – 8 & 9 am

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

5 x Snatch @ 20/15kg

Metcon

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Weight is 43/30kg

Weightlifting

C: Back Squat (5 x 3 @ 80%)

31 Mar / 2015

Wed 1 Apr

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

5 x Squat Clean and Split Jerk @ 20/15kg

Weightlifting

B: Push Press (5 x 5 @ 75%)

Metcon

C: Metcon (Time)

3 RFT of:

10 x Deadlifts (80/55kg)

10 x T2B

200m Run

30 Mar / 2015

Tues 31 mar

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

5 x Snatch @ 20/15kg

Weightlifting

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

Metcon

C: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP of:

7 x Power Clean (70/50kg)

50 x Double Unders

28 Mar / 2015

Mon 30 mar

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

5 x Squat Clean and Split Jerk @ 20/15kg

Gymnastics

B1: Metcon (AMRAP – Reps)

Pulling – 5 x Sets of Max Reps of:

Strict MU, Strict C2B, Weighted Pull-Ups, Strict Pull-ups, or Pull Ups

B2: Metcon (AMRAP – Reps)

Pushing – 5 x Sets of Max Reps of:

Strict Deficit HSPU, Strict HSPU, Strict Ring Dips, Ring Push Ups or Push Ups
Set Clock for 18 Mins:

0 – 4 – 8 – 12 – 16 = B1

2 – 6 – 10 – 14 – 18 = B2

Score is total reps for each.

Metcon

C: Metcon (Time)

5 RFT of:

15 x Box Jumps (24/20″)

10 x Burpees to 6″ Target

27 Mar / 2015

Sat 28 Mar

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CrossFit 3000 South Melbourne – CrossFit

BEACH WOD

Meet at South Melbourne Beach!!

Metcon (No Measure)

Kettlebell Workshop and Beach WOD!

26 Mar / 2015

Fri 27 Mar

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Announcements

Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For time:

4 x Rope Climbs to 15′

20 x Cal Row

3 x Rope Climbs

15 x Cal Row

2 x Rope Climbs

10 x Cal Row

1 x Rope Climbs

5 x Cal Row

**20 Min Cut off

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 mins of:

7 x Pushups

7 x Goblet squats @ 24/16

25 Mar / 2015

Thu 26 Mar

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Announcements

Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A1: Overhead Squat (5 – 5 – 5 – 5 – 5)

or A2: Front Squat (5 – 5 – 5 – 5 – 5)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

In pairs complete AMRAP in 20 mins of:

80 x Wall Ball 9/7kg

80 x DU

60 x T2B

60 x Boxjump 24/20″

40 x Pull-ups

40 x Burpees

20 x Powerclean @ 60/43kg

20 x Jerk @ 60/43kg

Divide work any way you like.


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