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
21 Sep / 2018

Saturday 22nd Sep

By There are no tags 0 comments

Announcements

Friday 28th Sep – Public Holiday – 8 & 9am Classes only – The WOD will be ‘Murph’ or 2/3 Murph.
Sat 29th Sep – Normal Class timetable – WOD will be the CrossFit Total!

CrossFit 3000 South Melbourne – CrossFit

A: Push Press (10 Mins to find best Triple for the day)

B: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

20 Sep / 2018

Friday 21st Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (2 – 2 – 2 – 2)

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

or C: Metcon (Time)

AWOD – 3 RFT of:

400m Run

30 x KB Swings 32/24kg

30 x Pull-Ups

**18 Min Time Cap**

19 Sep / 2018

Olympic Weightlifting

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (5 x 2 @ 75%)

B: Hang Clean & Push Jerk (5 x 2 @ 75%)

Above the Knee

C: Back Squat (5 x 4 @ 80%)

19 Sep / 2018

Thursday 20th Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of 3; Complete AMRAP in 25 mins of:

90/60 Cal Row

75 x Power Cleans

90/60 Cal Row

60 x Push Jerks

90/60 Cal Row

45 x Front Squats

90/60 Cal Row

30 x Clusters

One person working at a time.

18 Sep / 2018

Wednesday 19th Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A1: Metcon (No Measure)

MU or Rope Climb Practice

or A2: Metcon (Time)

20 x Rope Climbs for time
**10 Min Time Cap**

or A3: 30 Muscle-Ups (Time)

30 muscle-ups for time
**10 Min Time Cap**

B: Metcon (Time)

12-10-8-6-4-2 reps for time of:

Strict HSPU

T2B

Alternating Pistols

17 Sep / 2018

Tuesday 18th Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Snatch (2 – 2 – 2 – 2 – 2)

B: Grace (Time)

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

C: Metcon (Time)

or AWOD – Heavy Grace

30 x Clean & Jerks for time @ 80/55kg

**10 Min Time Cap**

16 Sep / 2018

Monday 17th Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
**10 Min Time Cap**

B: Back Squat (5 x 5 @ 80-85%)

15 Sep / 2018

Max Out Day

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (1 Rep Max)

B: Clean and Jerk (1 Rep Max)

14 Sep / 2018

Saturday 15th Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

“Tommy Mac” (Modified)

2 RFT of:

12 x Burpees

12 x Thrusters

12 x Burpees

12 x Clean & Jerk (AWOD – PSnatch)

12 x Burpees

12 x Push Jerk

12 x Burpees

12 x Hang Squat Cleans

12 x Burpees

12 x Front Squats (AWOD – OHSqt)

13 Sep / 2018

Friday 14th Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
**Once you complete Bench, straight into pullups – no rest**

or B: 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


1 2 3 4 5 6 7 166