116 Murphy St, Richmond, VIC.

Archives

Friday – WOD

Power/Strength: Three rounds for load of: 3 Hang Power Clean + 2 Push Jerk AHAP Conditioning: “DT” Five rounds for time of: 12 Deadlift @ 70kg/50kg 9 Hang Power Clean @ 70kg/50kg 6 Push Jerk @ 70kg/50kg Post time to Wodify. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, […]
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Saturday – WOD

9am – Outdoor Tan track session Meet at the trough just across the road from where the swan street bridge meets the Tan track. CrossFit by definition aims to increase fitness by providing variance using functional movements across broad time and madam domains. If you vary the task, time and modality, then you will promote […]
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Wednesday – WOD

CrossFit Richmond – WOD Strength: A: Front Squat (3-3-3 @ 85%) B: Weighted Pull-ups (3-3-3) Conditioning: Metcon (Time) Five rounds for time: 5 Power Snatch @ 50kg/35kg 10 Pull-ups 15 Squats Run 200m
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Tuesday – WOD

CrossFit Richmond – WOD Strength: A: Deadlift (3-3-3 @ 85% Reset) B: Bench Press (3-3-3 @ 90%) Conditioning: CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk […]
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Australia Day – WOD

CrossFit Richmond – WOD Strength: A: Back Squat (3-3-3 @ 85%) B: Strict Pull-ups (3 x Max reps) Conditioning: Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 Minute- Barbell @ 42.5kg/30kg
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Sunday – WOD

CrossFit Richmond – WOD Power/Strength: Push Jerk (3-3-3 @ 85-90%) Conditioning: Metcon (Time) For time: Run 400 meters 50 Pull-ups 50 Wall ball shots @ 9kg/6kg 50 Kettle bell swing @ 24kg/16kg 50 Burpees Row 500 meters
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Saturday – WOD

CrossFit Richmond – WOD Power/Strength: Power Clean (12 minutes to find a 2RM) Conditioning: Metcon (Time) Five rounds for time of: 6 Power Clean @ 70kg/50kg 6 Muscle-ups Run 200 meters
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Friday – WOD

CrossFit Richmond – WOD Strength: Overhead Squat (3-3-3 @ 85%) Conditioning: CrossFit Games Open 14.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2 Rounds of: 14 […]
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Thursday – WOD

CrossFit Richmond – WOD   Strength: Shoulder Press (3-3-3 @ 85-90%) Conditioning: Metcon (3 Rounds for reps) For max reps: 1 minute: Max Burpees – Rest 1 minute 7 Minute AMRAP of: 7 Ring dips – Muscle-up in 7 Kettle bell swing @ 32kg/24kg 7 Box jump @ 30″/24″ – Rest 1 minute 1 minute: […]
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Wednesday – WOD

CrossFit Richmond – WOD Power/Strength: Three rounds for load & max rep of: Thruster (2 @ 85-90%) Toes-To-Bar (Max reps) Conditioning: Metcon (Time) Four rounds for time of: 12 Thrusters @ 50kg/35kg 2 Legless rope climbs Run 300 meters
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Contact Us
CrossFit Richmond
116 Murphy Street
Richmond, Melbourne VIC 3121