Saturday 28th March
FITLAB - CrossFit 3000 - CrossFitA: Metcon (Time)Modified Kelly 5 RFT of: 400m Run (or 2 mins of your chosen cardio) 30 x Wall Balls, Goblet Squats or Odd Object…
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Friday 13th March
FITLAB - CrossFit 3000 - CrossFit A: Back Squat (5 - 5 - 5) B: Metcon (Time) 3 RFT of: 30 x Push-ups (Rx+ = Ring Push-Ups) 30m Prowler Push…
Thursday 12th March
FITLAB - CrossFit 3000 - CrossFitA: Metcon (6 Rounds for reps)EMOM for 12 Mins (6 Sets of each) Odd: Max Reps Strict HSPU or KB Z Press Even: 10 x…
Wednesday 11th March
FITLAB - CrossFit 3000 - CrossFitA: Hang Snatch (2 - 2 - 2 - 2 - 2)B: Metcon (AMRAP - Rounds and Reps)4 Rounds - each a 4 min AMRAP…
Tuesday 10th March
FITLAB - CrossFit 3000 - CrossFitA: Bench Press (12 mins to build to a heavy Double)B: Metcon (Time)800m Run 100 x Double Unders 50/35 Calorie Air Dyne 100 x Double…
Monday 9th March
AnnouncementsMonday March 9th - we will be running 8 & 9am WODs only due to Public Holiday. FITLAB - CrossFit 3000 - CrossFitA1: Overhead Squat (3 - 3 - 3…
Saturday 7th March
AnnouncementsMonday March 9th - we will be running 8 & 9am WODs only due to Public Holiday. FITLAB - CrossFit 3000 - CrossFitA: Deadlift (12 mins to build to a…
Friday 6th March
AnnouncementsMonday March 9th - we will be running 8 & 9am WODs only due to Public Holiday. FITLAB - CrossFit 3000 - CrossFit"Deadliest Catch" (Time)3 Rounds: 9 x Front Squats…
Week 3 of 6
AnnouncementsMonday March 9th - we will be running 8 & 9am WODs only due to Public Holiday. FITLAB - CrossFit 3000 - Olympic LiftingA: Muscle Snatch (3 x 3 @…
Thursday 5th March
AnnouncementsMonday March 9th - we will be running 8 & 9am WODs only due to Public Holiday. FITLAB - CrossFit 3000 - CrossFitA: Metcon (Time)10 - 1 Reps for time…
