116 Murphy St, Richmond, VIC.

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Saturday – WOD

CrossFit Richmond – WOD Power/Strength: Power Clean (2-2-2-2 @ 85-90%) Conditioning: Metcon (AMRAP – Rounds) As many rounds as possible in 12 minutes of: 7 Hang Power Clean @ 50kg/35kg 14 Push-ups 21 Double-unders Rx Plus Hang Power Clean @ 60kg/42.5kg
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Friday

CrossFit Richmond – WOD Strength: Overhead Squat (5-5-5 @ 80-85%) Back Squat (5-5-5 @ 80-85%) Conditioning: Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-ups Comp Training Extra: Metcon (Time) For time: Row 600 meters - Rest double the time it takes 60 Double-unders […]
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Thursday – WOD

CrossFit Richmond – WOD Strength: Deadlift (5 RM @ 80%) Bench Press (6-6-6 @ 75-80%) Conditioning: Metcon (5 Rounds for time) Five rounds, each for time of: 5 Deadlift @ 90% of 5RM 10 Box jumps @ 24″/20″ Sprint 200 meters - Rest 2 minutes Comp Training Extra: Metcon (No Measure) EMOM for 10 minutes: […]
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Wednesday – WOD

CrossFit Richmond – WOD Power/Strength: Clean (3-3-3-3) Conditioning: Metcon (Time) Five rounds for time of: 5 Cleans @ 60kg/40kg 10 Burpees 2 Rope climbs
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Tuesday – WOD

CrossFit Richmond – WOD Strength/Conditioning: At 00:00 1.6km Run (Time) 1.6km Run Deadlift (1RM) Bench Press (3 x Max @ BW / 3 1/4 BW ) At 30:00 Metcon (Time) For time: Run 800 meters 60 Kettle bell swing @ 24kg/16kg Comp Training Extra: 30 Burpee Muscle-ups (Time)
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PPress 2-2-2-2 / 5rounds 50du15sdhp15burpees

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OHSquat 2RM / Cindy

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Press 2-2-2 / Chipper 30’s

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WOD – Sunday

Strength: Sumo Deadlift 3-3-3 @ 85-90% Conditioning: Ten rounds for time of: Sprint 200 meters 1 Legless rope climb Compare to 29/6/14 Post load for Sumo deadlift & time to whiteboard.
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WOD – Sunday

9:30am – Outdoor Session at Fairview Park Strength: Turkish Get-up 3-3-3 Conditioning: Partner WOD – In pairs complete for time: Run 1.2km = 3 x 200 meter sprint each 21-15-9 reps of: Kettle bell swing @ 24kg/16kg Burpees Run 1.2km = 3 x 200 meter sprint each Post time to Facebook. *In the 21-15-9 person […]
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Contact Us
CrossFit Richmond
116 Murphy Street
Richmond, Melbourne VIC 3121