116 Murphy St, Richmond, VIC.

Monthly Archives: June 2012

Rest Day – Sunday

Enjoy your weekend. Do some active recovery, do some Yoga, we are…
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WOD – Saturday

Team WOD In teams of 3 complete: 1.2Km Run 200 Pull-ups 200 Squats 200 Push-ups 200 Sit-ups 200 Kettle bell swings @ 24kg/16kg 200 Overhead walking lunges @ 20kg/10kg 1.2km Run Each movement must be completed before moving on to the next, distribute the reps between your team however you like, only one person can […]
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WOD – Friday

Thruster Work to 2RM Then… “Fran” 21-15-9 reps for time of: Thruster @ 42.5kg(30kg) Pull-ups Compare to 2/2/12 Post time to comments.
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WOD – Thursday

Split Snatch – Watch Demo Video below 3-3-3 Then… Five rounds, each for time of: 5 Split Snatch @ 50kg/35kg 10 Box jumps @ 24″/20″ Sprint 100 meters Rest the remainder of 2 minutes each round. Post time for each round to comments.
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WOD – Wednesday

Shoulder Press 5-5-5 @ 80-85% Then… For time: 60 Kettlebell Swing @ 24kg/16kg 50 Burpees 40 Pull-ups 30 Jump Squats @ 20kg/15kg 20 Push Jerk @ 60kg/40kg 10 Muscle-up or 10 Burpee Pull-up Run 800m Post time to comments. 7pm – Weightlifting Power Clean 4 x 2 @ 85-90% of 1 RM Clean 1 Clean […]
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WOD – Tuesday

Back Squat 5-5-5 @ 85% Then… Se7en rounds for time of: 10 Wall ball shots @ 9kg/6kg 10 Toes to bar 10 Ring dips 10 Box jumps Post time to comments. Bec’s boy Oliver is one of our CrossFit baby’s.
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WOD – Monday

Clean Pull + 1 Hang 3 x 3 + 1 @ 60% of 1RM Deadlift Then… For time: 20 Burpee Pull-ups Run 100 meters 15 Burpee Pull-ups Run 200 meters 10 Burpee Pull-ups Run 300 meters 5 Burpee Pull-ups Run 400 meters For the burpee pull-up ideally the bar should be at least 1 foot […]
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Rest Day – Sunday

Enjoy some yoga then some rest, and then this video…
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WOD – Saturday

Thruster 3-3-3 Then… ‘Partner WOD’ 10 Minutes for Max Rounds and Rep’s of: 5 Power Clean @ 50(35)kg 5 Front Squat @ 50(35)kg 5 Push Jerk @ 50(35)kg 5 Thrusters @ 50(35)kg Working in pairs, one athlete will complete as much of the above as possible – as soon as the bar is dropped they […]
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WOD – Friday

Good Morning 8-8-8 Then… 3 Rounds for time: Run 400m 3 Rope Climbs (2) 25 Wall Balls @ 9kg/6kg Adam Mackay 11:17 Post time to comments.
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CrossFit Richmond
116 Murphy Street
Richmond, Melbourne VIC 3121