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WOD

From now on CrossFit Richmond Programming will only be available to CFR members via Wodify. Click on the link to log in
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Holiday Timetable

Xmas Eve: 6:30am & 12pm only Xmas Day: Closed Boxing Day: Closed Sunday 27th: Closed Monday 28th: 6:30am, 12pm, 6pm Tuesday 29th: 6:30am, 12pm, 6pm Wednesday 30th: 6:30am, 12pm, 6pm Thursday 31st: 6:30am & 12pm Friday 1st: Closed Saturday 2nd: 9am Sunday 3rd: 9:30am Monday 4th: Normal timetable starts
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Monday – WOD

Regular WOD Strength: Back Squat 6-6-6 @ 75-80% Conditioning: 21-18-15-12-9-6-3 Wall ball shots @ 9kg/6kg Pull-ups Post load for BSquat & time to Wodify. 6pm – Oly-Lifting 1. EMOM for 7 minutes: 1 Snatch @ 85% 2. EMOM for 7 minutes: 1 Clean & Jerk @ 85% 3. Back Squat 3 x 6 @ 75-80%
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Saturday – WOD

Strength: Deadlift – Work to a 7RM Conditioning: Four rounds for time of: Run 400 meters 15 Deadlift @ 80kg/55kg 15 Push-ups Post load for 7RM Deadlift & time to Wodify.
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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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Contact Us
CrossFit Richmond
116 Murphy Street
Richmond, Melbourne VIC 3121