116 Murphy St, Richmond, VIC.

Archives

Tuesday – WOD

CrossFit Richmond – WOD Power/Strength: Push Jerk (3-3-3 @ 85-90%) Conditioning: Metcon (5 Rounds for time) Five rounds, each for time of: Row 250 meters Run 200 meters - Rest 2 minutes
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Monday – WOD

CrossFit Richmond – WOD Strength: The Other Total (Total Weight) Clean Bench Press Overhead Squat
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Friday – WOD

CrossFit Richmond – WOD Power/Strength: 10 Minutes to find a 3RM Power Clean & Push Jerk (3RM) Conditioning: Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileClean & Jerk @ 70kg/50kg
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Thursday – WOD

CrossFit Richmond – WOD Strength: Overhead Squat (2-2-2 @90-95%) Conditioning: Metcon (Time) Three rounds for time of: 10 Overhead Squats @ 50kg/35kg 20 Pull-ups 60 Double-unders Rx Plus Overhead Squat @ 60kg/42.5kg Comp Training Extra: Metcon (4 Rounds for time) * Snatch into Overhead Squat until failure then move to the rack Row 4 x […]
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Wednesday – WOD

CrossFit Richmond – WOD Strength: A: Deadlift (3-3-3 @ 85-90% T&G) B: Bench Press (2-2-2 @ 90-95%) Conditioning: CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″Deadlift @ 70kg/45kg
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Tuesday – WOD

CrossFit Richmond – WOD Power/Strength: A: Push Press (3-3-3 @ 85-90%) B: Weighted Pistol (6-6-6 (AHAP) each leg – alternating) Conditioning: Metcon (AMRAP – Reps) Three rounds for max reps of: 1 minute: Max Handstand Push-up 1 minute: Max Calories 1 minute: Max Toes to bar 1 minute: Max Burpees - Rest 1 minute Comp […]
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Monday – WOD

CrossFit Richmond – WOD Strength: A: Back Squat (3-3-3 @ 85-90%) B: Weighted Pull-ups (3-3-3) Conditioning: Metcon (Time) Five rounds for time of: Run 200 meters 9 Thrusters @ 42.5/30kg 9 C2B Pull-ups
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Sunday – WOD

CrossFit Richmond – WOD Power/Strength: Push Press (3-3-3-3 @ 85-90% Taken off the floor) Conditioning: Metcon (Time) Chipper for time: Run 400 meters 30 Kettle bell snatch @ 24kg/16kg 30 Overhead walking lunges @ 20kg/15kg Bar 30 Burpees 30 Jump squats @ 20kg/15kg Bar 30 Kettle bell swing @ 32kg/24kg Row 500 meters
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Saturday – WOD

CrossFit Richmond – WOD Power/Strength: Power Snatch (2-2-2-2 AHAP) Conditioning: Metcon (AMRAP – Reps) In 12 minutes: Run 1km - Then with the remaining time, complete as many reps as possible of: 5 Power Snatch @ 50kg/35kg 7 Ring dips 9 Box jumps @ 24”/20”
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Friday – WOD

CrossFit Richmond – WOD Power/Strength: Three rounds for Load of: 1 Clean(full) + 2 Front Squat + 1 Split Jerk (3 x 1 (AHAP)) Conditioning: Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsBarbell @ 60kg/42.5kg
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Contact Us
CrossFit Richmond
116 Murphy Street
Richmond, Melbourne VIC 3121