116 Murphy St, Richmond, VIC.

Monthly Archives: May 2012

WOD – Friday

Power Clean & Jerk 15 minutes to find your 1RM Then… Chipper For time: 10 Handstand push-ups 20 Power Clean & Jerk @ 70kg/50kg 40 Box jumps @24″/20″ 80 Double unders 1600 meter Run 20 minute cut off. Post time to comments.
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WOD – Thursday

Back Squat 3-3-3 @ 90% Weighted Pull-up 3-3-3 Then… As many rounds as possible in 12 minutes of: 14 Wall ball shots @ 9kg/6kg 7 Burpees 1 Rope climb Post rounds to comments.
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WOD – Wednesday

Press 3-3-3 @ 85-90% Then… Three rounds for max reps: 1 minute of Power snatch @ 42.5kg/30kg 1 minute of Double unders 1 minute of Push-ups Rest 1 minute Post total reps to comments. Hang’n with the CFR boys at Mick and Briar’s on Saturday night. (Nice cardigan Zac!) 7am – Weightlifting 1 Power Snatch […]
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WOD – Tuesday

Front Squat 3-3-3 Then… “Helen” Three rounds for time of: Run 400m 21 Kettle bell swing @ 24kg/16kg 12 Pull Ups Compare to 10/11/11 Post Load & Time to comments
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WOD – Monday

4 Rounds for load and max reps of: 3 Deadlift @ 90% Max Hand Stand Pushups or Max Hand Release Push Ups Post Load for Deads and Max reps per round to comments.
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Rest Day – Sunday

Enjoy a restful day, do something that brings you joy!
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WOD – Saturday

Clean 3-2-1-1 Then… Five rounds for time of: 7 Clean @ 50kg(35kg) 7 Burpees Post time to comments.
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WOD – Friday

Gymnastics Skills Pull-up or Muscle-up tech Handstands – Freestanding or Handwalking Then… As many rounds as possible in 15 minutes of: Run 200 meters 1 Rope climb 3 Muscle-ups or (6 Ring Dips) 5 Power Cleans @ 70Kg(50kg) Post rounds to comments.
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WOD – Thursday

Thruster 2-2-2 Then… “Fractured Fran” Five rounds for time of: 9 Thrusters @ 50kg(35kg) 9 Pull-ups Adam Mackay: 4:15 Post time to comments.
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WOD – Wednesday

Deadlift Work to 5RM Then… Five rounds for time of: 5 Deadlift @ 120kg(85kg) 10 Box jumps @ 30″(24″) 15 Push-ups Run 200 meters Post Load for Deads and time to comments. 7pm – Olympic Weightlifting Snatch Balance 3 x 3 @ 70% Hang Power Snatch 3 x 2 @ 70% Power Clean + Hang […]
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CrossFit Richmond
116 Murphy Street
Richmond, Melbourne VIC 3121