82-86 CLARKE ST,SOUTH MELBOURNE,VIC 3205,AUSTRALIA
 |
 info@CrossFit3000.com
 |
 +61 401 015 711
 

Workout Of The Day

Home
Workout Of The Day
14 Dec / 2014

Mon 15 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (2 Rounds for reps)

EMOM for 12 Mins:

Odd – Max Unbroken Strict Pull Ups

Even – Max Unbroken Strict Ring Dips

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Mins of:

10 x Push Jerk (50/35kg)

10 x Russian KB Swings 32/24kg

400m Run

Finisher

C: Metcon (Time)

Optional Post Class Work:

Accumulate 4 Mins Plank Hold

12 Dec / 2014

Sat 13 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Squat Clean (10 Mins to work to a Heavy Single)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

“Team Jack Plus”

Teams of 2:

AMRAP in 20 mins of:

10 x Push Presses (52/37kg)

10 x Kettlebell Swings (24/16kg)

10 x Box Jumps (24/20)
Parters complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 2 x Sqt Cleans @ 75% of HS before starting their turn on “Jack”.

11 Dec / 2014

Fri 12 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Snatch (5 x 3 @ 65%)

Metcon

B: Metcon (Weight)

EMOM for 8 Mins complete:

1 x Hang Power Clean

1 x Power Clean

1 x Front Squat

1 x Push jerk

Metcon

C: Metcon (Time)

21 – 15 – 9 Reps for time of:

Wall Ball (9/7kg)

Burpees

10 Dec / 2014

Thur 11 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Deadlift (3 x 5 @ 75%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min of:

7 x Strict HSPU

30 x DU (or 15 x Attempts)

Rest 3 Minutes, then

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min of:

7 x Strict Pull-Ups

Run 100m

09 Dec / 2014

Wed 10 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (5 x 5 @ 75%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

3 RFT of:

500m Row

12 x Thrusters (45/32.5kg)

20 x Hand Release Push Ups

Advanced WOD

C: Metcon (Time)

AWOD: 2 RFT of

10 x Squat Cleans @ 80/55kg

10 x Burpee MU

08 Dec / 2014

Tues 9 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (No Measure)

EMOM for 12 Mins:

Odd – 5 x C2B Pull Ups

Even – 5 x Strict T2B

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Mins of:

6 x Power Clean (70/40kg)

12 x Burpees

Advanced WOD

C: Metcon (Time)

12 – 9 – 6 reps for time of:

Deadlifts @ 120/80kg

Bar Muscle-ups

07 Dec / 2014

Mon 8 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

For total time:

4 x 400m Runs

Rest exactly 2 mins b/w effort

Weightlifting

B: Bench Press (3 – 3 – 3 – 3 – 3)

Metcon

C: Metcon (Time)

10 – 1 Reps for time of:

Strict Press (0.7/0.5 BW)

2 x Jumping Alternating Lunges
Rx weight is 0.7 x Bodyweight for males and 0.5 x BW for ladies.

05 Dec / 2014

Sat 6 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Holbrook (10 Rounds for time)

10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
Thruster weight is 52.5/35kg

Score will be total time.

Can be scaled to 6 x Rounds for Time.

04 Dec / 2014

Fri 5 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Clean Pull (5 x 4 @ 90-100% (of Clean))

Metcon

B: Metcon (Time)

5 RFT of:

20 Cal Row

20 x KB Swings (24/16kg)

50 x Double Unders (25 x Att)

Finisher

C: Metcon (No Measure)

Accumulate 40 x Pistols

*Option Upscale to 40 x Weighted Pistols

03 Dec / 2014

Thur 4 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Press (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (Time)

6 RFT of:

1 x Rope Climb to 15′

30s Plank Hold

40 x Air Squats

Finisher

C: Metcon (Time)

Max time Flexed Arm Hang
Max time holding your chin above the bar at the top of the pull up. Pass mark for Air Force Females is 30s.


1 173 174 175 176 177 178 179 206