11 Jan / 2015
Mon 12 Jan
CrossFit 3000 South Melbourne – CrossFit
A: Front Squat (5 x 5 @ 70%)
Metcon
B: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
or C: Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
09 Jan / 2015
Sat 10 Jan
CrossFit 3000 South Melbourne – CrossFit
Metcon (Time)
“Abbate” – For time:
1600m Run
21 x Clean and Jerk @ 70/50kg
800m Run
21 x Clean and Jerk @ 70/50kg
1600m Run
08 Jan / 2015
Fri 9 Jan
CrossFit 3000 South Melbourne – CrossFit
On Friday nights we will now only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)
Weightlifting
A: Weighted Pull-ups (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 mins of:
3 x Hang Squat Clean @ 60% of 1RM
5 x Strict HSPU
7 x Toes to Bar
100m Run
Advanced WOD
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 mins of:
3 x Hang Squat Snatch (50/35kg)
3 x Overhead Squats (50/35kg)
6 x MU (or 6 x C2B & 6 x Ring Dips for Ladies)
100m Run
07 Jan / 2015
Thurs 8 Jan
CrossFit 3000 South Melbourne – CrossFit
On Friday nights we will now only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)
Weightlifting
A: Back Squat (5 x 5 @ 75%)
Metcon
B: Metcon (Time)
For time:
500m Row
400m Run
30 x Burpees
20 x Alternating Pistols
Metcon
C: Metcon (Time)
For time:
5 x Rope Climb to 15′
40 x DU
200m Run
3 x Rope Climb to 15′
40 x DU
200m Run
1 x Rope Climb to 15′
06 Jan / 2015
Wed 7 Jan
CrossFit 3000 South Melbourne – CrossFit
On Friday nights we will now only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)
Weightlifting
A: Pause Snatch (Power or Squat) (2 – 2 – 2 – 2 – 2)
Pause just above knee for 2 count.
Start around 60% and try to increase load each set.
Metcon
B: Metcon (Weight)
EMOM for 10 mins complete:
1 x Clean Pull
2 x Power Clean
1 x Push Jerk
Metcon
C: Metcon (Time)
22 – 16 – 10 reps for time of:
Wallball (9/7kg)
Pushup
Goblet Squat @ 24/16kg
05 Jan / 2015
Tues 6 Jan
CrossFit 3000 South Melbourne – CrossFit
Note: Friday nights we will now only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)
Metcon
A: Metcon (4 Rounds for time)
4 x 500m Row
Rest Approx 1:1
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 mins of:
50 x DU (25 x Att)
15 x Burpees
200m Run
Rest 3 minutes, then
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 mins of:
40 x KB Swing @ 24/16kg
30 x Situps
200 m Run
04 Jan / 2015
Mon 5 Jan
CrossFit 3000 South Melbourne – CrossFit
Back to our regular timetable from today. However, on Friday nights we will only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)
Weightlifting
A: Thruster (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (Time)
3 RFT of:
12 x Squat Clean & Thrusters @ 45/32.5kg
10 x Pullups
2 x Wall walks
Advanced WOD
C: Metcon (Time)
3 RFT of:
12 x Power Snatch @ 50/35kg
12 x C2B Pull Ups
02 Jan / 2015
Sat 3 Jan
CrossFit 3000 South Melbourne – CrossFit
8am and 9am WODs only
Metcon
“Filthy 50″ (Time)
“Filthy 50″
For Time:
50 x Box Jumps (24/20″)
50 x Jumping pull-ups
50 x KB Swings (16/12kg)
Walking Lunges (50 steps)
50 x Knees to Elbows
50 x Push Press (20/15kg)
50 x Supermans (or 50 GHDs)
50 x Wall Ball shots (9/7kg)
50 x Burpees
50 x Double Unders
01 Jan / 2015
Fri 2 Jan
CrossFit 3000 South Melbourne – CrossFit
8am and 9am WODs only
Weightlifting
A1: Heaving Snatch Balance (3 – 3 – 3 – 3 – 3)
A2: Metcon (No Measure)
Muscle Ups or MU Progressions:
3 – 3 – 3 – 3 – 3
MU Progressions can be Band, Box or Knee etc.
Alternate sets of Snatch Balance and MU.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Mins of:
1 x Rope Climb to 15′
7 x Ring Dips
12 x Alternating Pistols
30 Dec / 2014
Wed 31 Dec
CrossFit 3000 South Melbourne – CrossFit
8am and 9am WODs only today
Metcon
A: Metcon (2 Rounds for reps)
EMOM for 10 mins complete:
Odd: 7 x C2B Pull-up
Even: 7 x Strict HSPU
Metcon
B: Metcon (Time)
‘I don’t feel like Dancing’
7 RFT of:
11 x Back Squats (Males @ BW, Ladies @ 0.75 BW)
500m Row
