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 Apr / 2019

Monday 15th April

By There are no tags 0 comments

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

Anzac Day – 25 April – 8 & 9am WODs only!

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For Time:
25/22 calorie row

40 x Double Unders, 20 x Burpees

20/17 calorie row

30 x Double Unders, 20 x Burpees

15/12 calorie row

20 x Double Unders, 20 x Burpees

10/7 calorie row

10 x Double Unders, 20 x Burpees

B: Metcon (AMRAP – Reps)

10min EMOM
3-5 x Strict T2B

or

5-8 x Tempo Lying T2B (3sec lower)

13 Apr / 2019

Week 4-Strength

By There are no tags 0 comments

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

Anzac Day – 25 April – 8 & 9am WODs only!

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2/70, 2/75, 2 x 1 @ 77%)

B: Clean and Jerk (2/70, 2/75, 2 x 1 @ 77%)

C: Snatch Pull (5 x 3 @ 86%)

D: Front Squat (3 x 3 @ 70%, 2 x 3 @ 75%)

12 Apr / 2019

Saturday 13th April

By There are no tags 0 comments

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

Anzac Day – 25 April – 8 & 9am WODs only!

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

A. In teams of 3, complete:
60 x Thrusters

60 x Chest to Bar

60 x Front Rack DB Lunges

60 x Alternating DB Snatches

60 x Front Rack DB Lunges

60 x Chest to Bar

60 x Thrusters

*1 team member work at a time*

11 Apr / 2019

Friday 12th April

By There are no tags 0 comments

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

Anzac Day – 25 April – 8 & 9am WODs only!

CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (Tempo)

5 x 3 @ 70/75%

*3s lower, fast up*

B: Metcon (AMRAP – Reps)

B. 3 Rounds for Reps of:
5min AMRAP:

6 x HSPU

10 x Hang Power Clean

10 x Front Squat

*1min rest b/w rounds*

10 Apr / 2019

Week 4- Strength

By There are no tags 0 comments

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

CrossFit 3000 South Melbourne – Olympic Lifting

A: Power Snatch (5 x 3 @ 70%)

B: Split Jerk (4 x 3 @ 73%)

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

D: Back Squat (2 x 3 @ 70%, 3 x 2 @ 75%)

10 Apr / 2019

Thursday 11th April

By There are no tags 0 comments

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Run
1600m then 800m then 400m

*rest 2mins between intervals*

B: Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:
200m run

8 x Vsits

16 x Box Jump Overs

24 x Russian KB Swings

09 Apr / 2019

Wednesday 10th April

By There are no tags 0 comments

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

Rope Climbs – practice and progressions
12min E2MOM complete:

1-5 Rope Climbs – FOR QUALITY

*of any variation*

B: Metcon (AMRAP – Rounds and Reps)

14min AMRAP
8 x Ring Dips

40m Walking Lunge

20 x KB Snatch

C: Metcon (No Measure)

TABATA Hollow Hold/Rock

08 Apr / 2019

Tuesday 9th April

By There are no tags 0 comments

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

CrossFit 3000 South Melbourne – CrossFit

A: Hang Snatch (12min E2MOM)

3 x Hang Snatch @ 65%

*2s pause in receiving position*

B: Metcon (Time)

21 – 15 – 9 Reps for time:
Hang Squat Cleans

2 x Double Unders

20/15 Cals on rower after each round

C: Kettlebell ‘Suitcase’ Carries

100m

07 Apr / 2019

Handstand

By There are no tags 0 comments

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

CrossFit 3000 South Melbourne – Gymnastics

Conditioning/Activation

A1) Hollow Hold Pulses 2 x 12

A2) Tempo Z Press 2 x 10

B1) Loaded Wrist Circles 2 x 10

B2) Lying Passthroughs 2 x 12

C) 40m Scorpion Kicks

Skill and Strength

20mins Handstand P&P

Stretching

4min Straddle

4min Twisted Lizard

07 Apr / 2019

Monday 8th April

By There are no tags 0 comments

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

CrossFit 3000 South Melbourne – CrossFit

A: Deadlift

5 – 5 – 3 – 3 – 3

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:
2 x Wall Ball

2 x Burpee to 6″ target

2 x T2B

4-4-4, 6-6-6, etc


1 2 3 4 5 188