27 Mar / 2015
Sat 28 Mar
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
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
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.
24 Mar / 2015
Wed 25 Mar
Announcements
Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
EMOM for 7 mins complete:
3 x Position Clean (Floor, Knee, Mid-Thigh), and
1 x Jerk (Split or Push)
Metcon
B: Metcon (AMRAP – Reps)
Complete AMRepAP in 12 Mins of:
3 x Hang Power Clean @ 60/42.5kg
3 x Strict HSPU
5 x Hang Power Clean
5 x Strict HSPU
7 x Hang Power Clean
7 x Strict HSPU
etc…
Advanced WOD
C: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Squat Snatch (not Power) weight is 61/43kg
23 Mar / 2015
Tues 24 Mar
Announcements
Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).
CrossFit 3000 South Melbourne – CrossFit
A: Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
B: Bench Press (2 – 2 – 2 – 2 – 2)
22 Mar / 2015
Mon 23 Mar
Announcements
Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).
CrossFit 3000 South Melbourne – CrossFit
A1: Metcon (Weight)
A1. Alternating Pistols
10 – 10 – 10 – 10 – 10
Rx Plus = Weighted with KB
Alternate sets of Pistols and Strict T2B
A2: Strict Toes-To-Bar (5 x Max UB Sets)
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 15mins of:
10 x Ring Dips
100m Run
10 x Pullups
10 x Box Jump
20 Mar / 2015
Sat 21 Mar
Announcements
Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).
CrossFit 3000 South Melbourne – CrossFit
Metcon (Time)
4 RFT of:
Run 200 meters
8 x Deadlifts (70/50kg)
Run 200 meters
6 x Front Squat (70/50kg)
Run 200 meters
4 x Squat Cleans (70/50kg)
19 Mar / 2015
Fri 20 Mar
CrossFit 3000 South Melbourne – CrossFit
A: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
* Thruster weight is 20/15kg
** Cut off is 14mins.
Then, rest until the clock reaches 15:00, then complete….
B: Metcon (Time)
Row 800 Meters
25 x Thrusters (43/30kg)
15 x C2B Pull-Ups
18 Mar / 2015
Thu 19 mar
CrossFit 3000 South Melbourne – CrossFit
A: Back Squat (5 x 2 @ 95%)
20 Mins
B: Metcon (AMRAP – Reps)
For 10 Mins:
15 x Sit Ups
Max Strict HSPU
Row 12 x Cal every time you break your HSPU
Score is total HSPU
Finisher
C: Good Mornings (3 x 10)
Can use a barbell or band
17 Mar / 2015
Wed 16 Mar
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
EMOM for 6 Mins complete:
2 x Snatch Pulls
2 x Hang Power Snatch
Metcon
B: Metcon (Weight)
5 Rds for Heaviest Load of:
1 x Power Clean
1 x Front Squat
1 x Push Jerk
1 x Split Jerk
C: Metcon (Time)
20 – 15 – 10 – 5 reps for time of:
Russian KB Swings (32/24kg)
Push-Ups
