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Workout Of The Day

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Workout Of The Day
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

30 Dec / 2014

Wed 31 Dec

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CrossFit 3000 South Melbourne – CrossFit

8am and 9am WODs only today

Metcon

A: Metcon (2 Rounds for reps)

EMOM for 10 mins complete:

Odd: 7 x C2B Pull-up

Even: 7 x Strict HSPU

Metcon

B: Metcon (Time)

‘I don’t feel like Dancing’

7 RFT of:

11 x Back Squats (Males @ BW, Ladies @ 0.75 BW)

500m Row

29 Dec / 2014

Tues 30 Dec

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CrossFit 3000 South Melbourne – CrossFit

7 & 8am WODs only

Weightlifting

A: High-Hang Snatch (5 x 3 @ 60%)

B: Split Jerk (5 x 3 @ 80%)

Metcon

C: Metcon (Time)

Merlin’s Beard

12 – 9 – 6 – 3 reps for time:

Front Squat (60/42.5kg)

V-Sit Ups

*Upscale to GHD Sit-Ups
Front Squats from the floor.

28 Dec / 2014

Mon 29 Dec

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CrossFit 3000 South Melbourne – CrossFit

7am and 8am WODs only

Metcon

Metcon (Time)

Partner WOD

1 athlete working at a time, complete:

40 – 30 – 20 – 10 reps for time of:

Power Clean (60/42.5kg)

Box Jump Overs (24/20″)

Push Jerks (60/42.5kg)

DU x 2

26 Dec / 2014

Sat 27 Dec

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CrossFit 3000 South Melbourne – CrossFit

8am and 9am WODs only.

Metcon

A: Metcon (Time)

2/3 Murph:

1,200m Run

66 x Pull-Ups

133 x Push-Ups

200 x Squats

1,200m Run

*50 Min Cut Off
You may partition/break-ups the pull-ups, push-ups and squats anyway you like, but you must start and finish with the runs.

Advanced WOD

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.
You may partition/break-ups the pull-ups, push-ups and squats anyway you like, but you must start and finish with the runs.

25 Dec / 2014

Fri 26 Dec

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CrossFit 3000 South Melbourne – CrossFit

9am Class ONLY today

A: Back Squat (20 Mins – 3 x Attempts to Find 1 RM)

B: Shoulder Press (10 Mins – 3 x Attempts to Find 1 RM)

C: Deadlift (15 Mins – 3 x Attempts to Find 1 RM)

24 Dec / 2014

Xmas Day

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CrossFit 3000 South Melbourne – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

23 Dec / 2014

Wed 24 Dec

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CrossFit 3000 South Melbourne – CrossFit

7am and 8am WODs

Metcon

Metcon (Time)

12 x Days of Xmas WOD

For Time:

100m Run

2 x Strict Pull-Ups

3 x Hang Power Cleans (50/35kg)

4 x Box Jumps (24/20″)

5 x T2B

6 x KB Swings (24/16kg)

7 x Wall Balls (9/7kg)

8 x Hollow Rocks

9 x HR Push ups

10 x Front Squats (50/35kg)

11 x Burpees

12 x Thrusters (50/35kg)
This is done as follows:

1. 100m Run

2. 2 x Strict Pull-Ups, 100m Run

3. 3 x Hang Power Cleans, 2 x Strict Pull-Ups, 100m Run

etc etc all the way to 12 x Thrusters and back up the list.


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