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Workout Of The Day

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Workout Of The Day
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.

24 Mar / 2015

Wed 25 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

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

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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: 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

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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

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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

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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

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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

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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


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