116 Murphy St, Richmond, VIC.

Archives

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
Read more...

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
Read more...

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
Read more...

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 […]
Read more...

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: Max […]
Read more...

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
Read more...

Tuesday – WOD

CrossFit Richmond – WOD Strength: A: Deadlift (5-5-5 @ 80-85% Reset) B: Bench Press (3-3-3 @ 90%) Conditioning: CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#- Power Snatch @ 35kg/25kg Comp Training Extra: EMOM for 10 minutes: 3 Burpee Muscle-ups
Read more...

Monday – WOD

CrossFit Richmond – WOD A: Back Squat (2/4 – 2/4 – 2/4 @ 85-90% of FSquat) B: Weighted Pull-ups (5-5-5) Conditioning: Metcon (Time) Three rounds for time of: Run 400 meters 20 Pull-ups (Rx + C2B) 20 Wall ball shots @ 9kg/6kg
Read more...

Sunday – WOD

CrossFit Richmond – WOD Strength: A: Bench Press (5-5-5 @ 85%) B: GHD Situps (15-15-15) Conditioning: Metcon (3 Rounds for reps) Three rounds for max reps of: 1 minute: Max Calories 1 minute: Max Double-unders 1 minute: Max Kettle bell swing @ 24kg/16kg 1 minute: Max Burpees - Rest 1 minute
Read more...

Saturday – WOD

CrossFit Richmond – WOD Power/Strength: Clean (3-3-3 @ 85-90% T&G) Conditioning: Metcon (Time) Five rounds for time of: 6 Clean @ 60kg/42.5kg 12 Pull-ups Run 300 meters Rx Plus Clean @ 70kg/50kg C2B Pull-ups
Read more...
Contact Us
CrossFit Richmond
116 Murphy Street
Richmond, Melbourne VIC 3121