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Workout Of The Day

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Workout Of The Day
31 Mar / 2018

Easter Sunday 1 Apr

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Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd 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)

Home WOD:

Spend 10 mins playing with handstands

B: Metcon (Time)

100 x Burpees for time

30 Mar / 2018

Easter Saturday 31st March

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Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd 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.
A: Home WOD:
10 x 100m Sprints
– Rest is walk back to start point +30s
– Record your fastest and slowest times
– Find if a hill for an added challenge
or B: 5k Run (Time)
Max Effort 5k Run
AWOD: 10k Run (Time)
Max Effort 10k Run

 

30 Mar / 2018

Easter Saturday 31 March

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 29 March, re-opening for the 6am WOD on Tuesday 3rd 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 (2 Rounds for time)

Home WOD:

10 x 100m Sprints

– Rest is walk back to start point +30s

– Record your fastest and slowest times

– Find if a hill for an added challenge

or B: 5k Run (Time)

Max Effort 5k Run

AWOD: 10k Run (Time)

Max Effort 10k Run

29 Mar / 2018

Friday 30th March

By There are no tags 0 comments
Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd 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.
A: Metcon (Time)
Home WOD:
10 – 1 Reps for time of:
Push-Ups
Mountain Climbers x 2
Sit-Ups x 2
i.e. 10-20-20, 9-18-18, 8-16-16, etc
B: Metcon (No Measure)
30mins Stretching & Mobility

 

29 Mar / 2018

Good Friday 30 March

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Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd 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)

Home WOD:

10 – 1 Reps for time of:

Push-Ups

Mountain Climbers x 2

Sit-Ups x 2

i.e. 10-20-20, 9-18-18, 8-16-16, etc

B: Metcon (No Measure)

30mins Stretching & Mobility

28 Mar / 2018

Thursday 29th March

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A1: Push Press (3 – 3 – 3 – 3 – 3 – 3)
A2: Chest-To-Bar Pull-ups (8 – 8 – 8 – 8 – 8 – 8)
Alternate sets of A1 & A2
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 15 mins of:
40 x Double Unders
200m Run
10 x Deadlifts

 

Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd 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: Snatch (4 x 3 @ 80%)

Rest 4 minutes between sets.

B: Snatch Balance (4 x 3 @ 85% (Of Heaviest DOUBLE from last week)

Rest 3 minutes maximum between sets.

C: Front Squat (4 x 3 @ 82%)

Rest 3 minutes between sets.

D: Snatch Pull (4 x 3 @ 120%)

28 Mar / 2018

Thu 29th March

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 29 March, re-opening for the 6am WOD on Tuesday 3rd 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

A1: Push Press (3 – 3 – 3 – 3 – 3 – 3)

A2: Chest-To-Bar Pull-ups (8 – 8 – 8 – 8 – 8 – 8)

Alternate sets of A1 & A2

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

40 x Double Unders

200m Run

10 x Deadlifts

27 Mar / 2018

Wednesday 28th March

By There are no tags 0 comments

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd 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.

A: High-Hang Snatch (3 x HH Snatch @ 55% E2MON for 10 Mins)
B: Complete AMRAP in 15 Mins of:
5 x Hang Power Cleans
10 x Push-Ups
10 x Box Jump Overs
or C: Nasty Girls
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 61/43kg

**15 Min Time Cap**
27 Mar / 2018

Wed 28 March

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 29 March, re-opening for the 6am WOD on Tuesday 3rd 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: High-Hang Snatch (3 x HH Snatch @ 55% E2MON for 10 Mins)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

5 x Hang Power Cleans

10 x Push-Ups

10 x Box Jump Overs

or C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
**15 Min Time Cap**


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