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Workout Of The Day

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Workout Of The Day
12 Mar / 2015

Fri 13 Mar

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM for 10 mins (6 x sets):

1 x High Hang Snatch (Power or Squat)

1 x Hang Snatch (Power or Squat)

2 x Snatch (Power or Squat)

Metcon

B: Metcon (2 Rounds for reps)

5 Rounds for AMRepAP (10 Min Clock)

0:30 secs MAX reps Thruster @ 45/30 kg

0:30 secs Rest

0:30 secs MAX reps DU (or Att)

0:30 secs Rest

Score is Total Thrusters/Total DU

11 Mar / 2015

Thur 12 mar

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A1: Metcon (No Measure)

10 Mins Rope Climb Practice

A2: Metcon (AMRAP – Reps)

or Max Rope Climbs to 15′ in 10 Mins

Rx Plus = Legless Rope Climbs

Metcon

B: Metcon (Time)

Complete 7 RFT of:

7 x Ringdips

8 x Burpees to 6′ Target

9 x Box Jumps @ 24/20″

Advanced WOD

C: Metcon (AMRAP – Rounds and Reps)

or AWOD: AMRAP in 10 mins of:

5 x Bar MU

10 x Box Jump @ 30/24″

10 Mar / 2015

Wed 11 mar

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CrossFit 3000 South Melbourne – CrossFit

A: Clean Pull (5 x 3 @ 75% (of 1RM C&J))

Stay over the bar and extend vertically – drive up!

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
**10 Min Cut Off

Rx Weight is 61/43kg

C: Back Squat (5 x 3 @ 75%)

09 Mar / 2015

Tues 10 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: 500m Row (Time)

Max Effort 500m Row

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 Min of:

150m Row

7 x Strict HSPU

7 x T2B

3 Mins Rest, then

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 Min of:

10 x Ring Push-ups

10 x V-Situps

10 x Goblet Squats (24/16kg)

100m Run

08 Mar / 2015

Mon 9 Mar

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CrossFit 3000 South Melbourne – CrossFit

Labour Day = 8 & 9am WODs only today

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
KB Swings = 16/12kg

Push press = 20/15kg

Back Extensions = Superman

Wall Ball = 9/7kg

06 Mar / 2015

Sat 7 Mar

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Squat Clean (10 Mins to build to a heavy single)

Metcon

B: Metcon (Time)

15 Rds For time of:

2 x Squat Clean (80/52.5kg)

4 x Ring Dips

6 x Pull-Ups
Squat Clean weight should not be more than 75% of heavy single.

06 Mar / 2015

Fri 6 Mar

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

A. Every 90secs for 9 Mins (7 x sets) complete:

2 x Hang Power Snatch

2 x Overhead Squat

Metcon

B: Metcon (4 Rounds for time)

Row 4 x 500m

Rest 1:1 b/w efforts

C: Metcon (Time)

20 – 15 – 10 reps for time of:

OHWL (20/10kg)

Double Unders x 2 (ie 40, 30, 20)

Russian KB Swings (24/16kg)

04 Mar / 2015

Thur 5 mar

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A1: Metcon (No Measure)

Kipping Pull-up Practice – Gymnastics Kip, C2B, Butterfly, or Kipping Pull-Up Drills.

A2: Metcon (No Measure)

Ring Dip Practice – Strict or Kipping

Alternate b/w sets of Pull-ups and Dips

Metcon

B: Metcon (Time)

5 RFT of:

2 x Rope Climbs to 15′

10 x Box Jumps (30/24″)

20 x Wall Ball (9/7kg to 10′)

03 Mar / 2015

Wed 4 Mar

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (5 x 3 @ 90%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP of:

5 x Hang Power Clean (60/42.5kg)

5 x Push Press (60/42.5kg)

40 x Double-Unders (20 x Attempts)

Advanced WOD

C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Weight is 60/42.5kg

15 Min Cut Off

02 Mar / 2015

Tue 3 Mar

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Jerk (5 x 5 @ 75%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 mins of:

10 x Box Jump Overs, 24/20″

10 x Bar-Facing Burpees

10 x Front Squats (60/42.5kg)

Rest 3 Minutes, then

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 mins of:

7 x Box Jump Overs, 24/20″

7 x Bar Facing Burpees

7 x Front Squats (60/42.5kg)


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