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Workout Of The Day

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Workout Of The Day
18 Apr / 2015

Mon 20 Apr

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Announcements

Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

3 x Squat Clean and Split Jerk @ 50/35kg

Metcon

B: Metcon (Time)

15 – 10 – 5 reps for time of:

Deadlifts 100/70kg

Pull-Ups

Rest 5 mins, then

C: Metcon (Time)

15 – 10 – 5 reps for time of:

Thrusters 50/35kg (Rx Plus = OH Squat)

Burpees

17 Apr / 2015

Sat 18 Apr

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

“The Sprinter”

800m Run buy-in then..

3 RFT:

10 x Front Squats @ 80/60kg

25 x Russian KBS @ 32/24 kg

10 x Strict Pull-ups

Then..

800m Run buy-out

Advanced WOD

B: Metcon (Time)

“Allrounder”

2 RFT of:

20 x OHS @ 60/40kg

20 x Pull-ups

20 x T2B

100 x DU

Finisher

C: Handstand Walk (Max Distance)

Max distance HS Walk or HS Hold for time (on wall or freestanding).

16 Apr / 2015

Fri 17 Apr

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

“Just a Little Clean Complex”

3 Rounds for Heaviest Weight

Each round is the following complex:

1 x Hang Squat Clean

1 x Squat Clean

1 x Push Press

1 x Hang Squat Clean

1 x Squat Clean

1 x Push Jerk

1 x Hang Squat Clean

1 x Squat Clean

1 x Split Jerk

Try not to drop the bar during the complex

Metcon

B: Metcon (AMRAP – Reps)

4 Mins Max Reps of Double Unders

15 Apr / 2015

Thur 16 Apr

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (4 Rounds for reps)

A1 – Complete 1 Set MAX UB Banded PU, Strict Pull-ups, Strict C2B or MU

A2 – Complete 4 x sets of 66% of A1

Metcon

B: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

7 x Strict HSPU

14 x T2B

21 x Air Squats

Rest 3 Mins, then

C: Metcon (Time)

15 – 12 – 9 reps for time of:

OH Walking Lunge @ 20/10 kg

Med Ball sit ups @ 9/7 kg

Pushups

14 Apr / 2015

Wed 15 Apr

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (5 x 7 @ 75%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

20 x Wallballs @ 9/7kg

15 x Russian KB Swings @ 32/24kg

10 x Strict Press @ 40/25kg

Weightlifting

D: Snatch Pull (3 x 5 @ 100% of Snatch)

13 Apr / 2015

Tues 14 Apr

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

1 x Power Clean

1 x Front Squat

1 x Split Jerk @ 40/30kg

Metcon

B: Metcon (Time)

22 – 16 – 10 reps for time of:

Alternating Pistols

Calories on Rower

Burpees

Finisher

C: Metcon (Weight)

Turkish Get Ups

3 x Sets of 3 reps each arm

12 Apr / 2015

Mon 13 Apr

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

1 x Snatch Balance

1 x Overhead Squat

1 x Snatch @ 40/30kg

Metcon

B: Metcon (Time)

3 RFT of:

400m Run

15 x Hang Clean & Thruster @ 45/30kg

15 x Pullups

Advanced WOD

C: Metcon (Time)

or AWOD – 3 RFT of

400m Run

10 x Thrusters @ 60/40kg

5 x Bar MU

10 Apr / 2015

Sat 11 Apr

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

3 x Squat Clean and Split Jerk @ 30/20 kg

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

7 x HSPU

7 x C2B Pull-Ups

7 x Front Squats (60/40kg)

Advanced WOD

C: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
KB Weight is 32/24kg

09 Apr / 2015

Fri 10 Apr

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

3-Position Snatch (High Hang, Hang, Floor) @ 30/20 kg

Metcon

B: 4 x 400m Run (Time)

4 x 400m Run

Rest 2 min b/w efforts

C: Metcon (Time)

4 RFT of:

5 x Squat Clean (80/55kg)

12 x Cal Row

Weightlifting

D: Clean Pull (3 x 3 @ 90%)

()

08 Apr / 2015

Thurs 9 Apr

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

3 x Power Clean and Split Jerk @ 30/20 kg

Weightlifting

B1: Bench Press (5 – 5 – 5 – 5 – 5)

B2: Metcon (No Measure)

Rope Climbs

2 – 2 – 2 – 2 – 2

Alternate B1 & B2

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Mins of:

2 x Wall Walk

10 x Alternating Pistols

10 x Box Jumps 30/24″


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