Tuesday 31st March

Announcements

Timetable changes! From Monday 30th March:
Monday – Friday – 6.30am, 12.30pm & 6:00pm
Saturday: 8.00am, 9.10am, 10.15 Mobility

FITLAB – CrossFit 3000 – CrossFit

A: Split Squats/Bulgarian Split Squats (5 x 10 each leg – Can be weighted or BW)

B: Metcon (Time)

10 RFT of:

10 x Wall Ball or Thrusters (BB, DB, KB or OO)

15 x Sit Ups

C: Split Jerk (5 x 10 Hold receiving position for 2s)

Mark foot positions to hit if you can.

Monday 30th March

Announcements

Timetable changes! From Monday 30th March:
Monday – Friday – 6.30am, 12.30pm & 6:00pm
Saturday: 8.00am, 9.10am, 10.15 Mobility

FITLAB – CrossFit 3000 – CrossFit

A1: Single Leg Romanian Deadlift (RDL) (5 x 10 each leg)

A2: Strict HSPU (5 x 6 – Strict)

B1: Metcon (No Measure)

Speed Skater Squats – 5 x 5 each leg

B2: Turkish Get Up (5 x 2 each arm)

Can be weighted or balancing an object

Sunday 29 March

Announcements

Timetable changes! From Monday 30th March:
Monday – Friday – 6.30am, 12.30pm & 6:00pm
Saturday: 8.00am, 9.10am, 10.15 Mobility

FITLAB – CrossFit 3000 – CrossFit

Home or Park WOD

A: Metcon (4 Rounds for time)

For time:

Run 1,600 meters (or Ride 4km)

Rest 3 minutes

Run 1,200 meters (or Ride 3km)

Rest 2 minutes

Run 800 meters (or Ride 2km)

Rest 1 minute

Run 400 meters (or Ride 1km)

Score each effort
No Zoom Classes today, but if you are looking for a WOD, get outside and hit this one! Let us know if you did it on the bike or on foot.

Saturday 28th March

FITLAB – CrossFit 3000 – CrossFit

A: 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 (OO) Thrusters

30 x Box Jumps, Step Ups or Lunges
Scale to 3 or 4 rounds if needed. This is a great one for a park or beach area!

or: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Friday 27 March

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

10 x 50m Sprints (or 10s flat out cardio)

Rest as 30s b/w efforts or the time it takes to walk back to your start point.

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

5 x Dips (Chair/Bench/Ring etc)

10 x Swings (Odd Object, KB, DB etc)

15 x Sit Ups

C: Metcon (No Measure)

Side Plank

4 x 40s each side

Thursday 26 March

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

EMOM for 12 mins (4 Rds):

Min 1: 10 x Cossacks

Min 2: 15 x Hollow Rocks

Min 3: 15 x Push-ups

B: Metcon (AMRAP – Rounds and Reps)

‘Mini Mary’

Complete AMRAP in 10 mins of:

5 x HSPU (Wall, Knees, Feet on chair etc)

10 x Alternating Pistols

15 x Odd Object Bent Over Rows (or Pull-Ups, Rows to a rail etc)

Wednesday 25 March

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

EMOM for 10 mins:

A. 8 x Handstand Push-Ups (or 30s Hold, or 2 x Wall Walks, or 60s Plank)

B. 12 x Alternating Pistols to Box/Ball/Chair

B: Metcon (Time)

8 RFT of:

8 x Thrusters (Bar, Odd Object, DB or KBs)

8 x Bar Facing Burpees

Tuesday 24 March

Announcements

Monday 23rd March – 6&7am classes only. From noon Monday we will be moving to an online Coaching Model. We will still be coaching movement and helping everyone stay fit and healthy – it will juts be delivered differently. More information to follow on how to join classes and our new class schedule.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

With a broom stick (or bar) – 5 sets of:

5 x Power Snatch from hip

5 x Snatch Balance

5 x Tempo Overhead Squats (3 down, 3 pause, 1 Up)
Hold all receiving positions forcefully for a few seconds, and lock out as aggressively, as you would with a bar to get the most out of this.

B: Metcon (Time)

21 – 15 – 9 Reps for time of:

Odd Object Squat Cleans or Front Rack Lunges

V-Sit Ups (or Hanging Knee raises)

Run 200m after each round (or 1 min of rowing, riding, skipping or any other form of cardio)
Your odd object can be a Medball, Deadball, DB, KB, Bag filled with books and towels, Dog (must be yours),

Monday 23 March

Announcements

Monday 23rd March – 6&7am classes only. From noon Monday we will be moving to an online Coaching Model. We will still be coaching movement and helping everyone stay fit and healthy – it will juts be delivered differently. More information to follow on how to join classes and our new class schedule.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

30 – 20 – 10 reps for time of:

Chair/Bench Dips (or Pull-ups if you have a bar)

Reverse Alternating Lunges

Directly into…
If you need a pull-up bar – mokeny bars at the park are a good option or the railing at a football ground can be used for rows.

B: Metcon (Time)

30 – 20 – 10 reps for time of:

Push Ups (or Bench Push-ups)

Box Jumps (Sub: Squat Jumps, or Bench/Chair Step ups)

Mountain Climbers (or Double-Unders x 2 if you have a rope)
if you are doing Box Jumps, please make sure the object you are jumping onto is stable (from personal experience).

Week 5 of 6

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (6 x 1 @ 70%)

B: Clean and Jerk (6 x 1 @ 70%)

C: Back Squat (4 x 2 @ 77%)

Saturday 21st March

FITLAB – CrossFit 3000 – CrossFit

A: Clean and Jerk (18 Mins to work to best double)

B: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Friday 20th March

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

For total time: 4 x 200m Run (Rx+= 6 x 200m)

Rest 1 min b/w efforts

B.: Metcon (Time)

4 RFT of:

20 x Russian KB Swings (Heavy)

30 x DU

15/12 Cal Row

C: Metcon (No Measure)

EMOM for 10 mins

20m Prowler Push – Medium

10 x Box Jumps (High)

Thursday 19th March

FITLAB – CrossFit 3000 – CrossFit

A: Deadlift (4 – 4 – 4 – 4)

B: Metcon (Time)

For time:

21 x Front Squats (Medium/Heavy)

7 x Rope Climbs

15 x Front Squats

5 x Rope Climbs

9 x Front Squats

3 x Rope Climbs

Wednesday 18th March

FITLAB – CrossFit 3000 – CrossFit

A1: Snatch (12 Mins to build to best double)

or A2: Power Snatch (12 Mins to build to best double)

or A3: Hang Snatch (12 Mins to build to best double)

B: Fight Club (3 Rounds for reps)

3 Rounds, Each for total reps:

1:00 Thrusters (Light)

1:00 Power Cleans

1:00 Box Jump-Overs

1:00 Pull-ups

1:00 Assault Bike Cals

*Rest 1:00 Between Rounds

Tuesday 17th March

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

10 – 1 Reps for time of:

HSPU

Burpees

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 Mins of:

4 x Kipping Swings

8 x T2B

12 x Alternating Pistols

16 x Walking Lunges

Upper Body Pull/Muscle Up Cycle – TEST

FITLAB – CrossFit 3000 – Gymnastics

WARM UP

2 x 3 Inverted KB TGU

each side

ACTIVATION

3 Rounds:

8/8 Straight Arm Lat Pull-down

5 Tempo RD Lowers

6 Pause Hollow Crunches (2sec pause)

PRIMER

6 min EMOM

3-5 Reps of a skill or progression down from what you want to test today

TEST

Test your new skill capacity

Monday 16th March

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

50 – 40 – 30 – 20 – 10 reps for time of:

Wall-ball shots

Double Unders

B1: Bench Press (5 – 5 – 5 – 5 – 5)

B2: Bent Over Row (5 – 5 – 5 – 5 – 5)

C: Metcon (No Measure)

Single Arm Ring Rows

5 x 5 each arm – 2 sec lower each rep

Week 4 of 6

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (1 X 1)
B: Clean and Jerk (1 X 1)

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

30 x Abmat Sit Ups

30m Farmers Carry

Week 4 of 6

FITLAB – CrossFit 3000 – Olympic Lifting

A: Clean and Jerk (4 X 1 @ 80%)
B: Clean Deadlift (3 X 3 @ 115% of Clean)
C: Front Squat (4 X 2 @ 90%)

Thursday 12th March

FITLAB – CrossFit 3000 – CrossFit

A: 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 Alternating Pistols

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 mins of:

3 x Rope Climbs

20 x Wall Balls

200m Run

C: Metcon (No Measure)

Side Plank – 4 x 30s each side

Week 4 of 6

FITLAB – CrossFit 3000 – Olympic Lifting

A: Clean (4 X 2)
B: Snatch Balance (4 X 3)
C: Push Press (3 X 3)

Week 4 of 6

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (4 X 2)
B: Split Jerk (2 X 2)
C: Clean Pull from Deficit (3 X 3)
D: Back Squat (4 X 2)

Wednesday 11th March

FITLAB – CrossFit 3000 – CrossFit

A: Hang Snatch (2 – 2 – 2 – 2 – 2)

B: Metcon (AMRAP – Rounds and Reps)

4 Rounds – each a 4 min AMRAP of:

5 x Hang Power Clean & Jerk (Medium)

7 x Toes-to-Bars

9 x Box Jumps

Rest 1 min between rounds

Tuesday 10th March

FITLAB – CrossFit 3000 – CrossFit

A: 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 Unders

1500/1200m Row

Monday 9th March

Announcements

Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – CrossFit

A1: Overhead Squat (3 – 3 – 3 – 3)

or A2: Front Squat (3 – 3 – 3 – 3)

B: Metcon (Time)

5 RFT of:

5 x Power Cleans (Medium)

5 x Front Squats

5 x Push Jerk

5 x Over Bar Burpees

or C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
**18 Min Time Cap**

Sunday 8th March

Announcements

Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (2 x 2 @ 65%, 3 x 1 @ 70%)

B: Snatch Grip Push Press (4 x 4 @ 77%) Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

C: Snatch Grip Deadlift (3 x 3 @ 115%)

Saturday 7th March

Announcements

Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – CrossFit

A: Deadlift (12 mins to build to a Heavy Triple)

B: Metcon (AMRAP – Rounds and Reps)

With a partner;

Complete AMRAP in 20 mins of:

400m Run (Together)

50 x DB Thrusters (Light)

30 x Pull-Ups

Break up the Thrusters and Pull-Ups any way you want!

Friday 6th March

Announcements

Monday 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 (Light)

7 x Toes to Bar

5 x Lateral Barbell Burpees

30/21 Calorie Bike/Row

3 Rounds of:

9 x Front Squats (Light)

7 x Toes to Bar

5 x Lateral Barbell Burpees

30/21 Calorie Bike/Row

3 Rounds:

9 x Front Squats (Light)

7 x Toes to Bar

5 x Lateral Barbell Burpees

Week 3 of 6

Announcements

Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – Olympic Lifting

A: Muscle Snatch (3 x 3 @ 65%)

B: Clean and Jerk (2 x 2 @ 65%, 3 x 1 @ 70%)

C: Snatch Pull from Deficit (3 x 3 @ 85%)

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.

Thursday 5th March

Announcements

Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

10 – 1 Reps for time of:

HSPU

Box Jumps (high)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

5 x Ring Dips

10 x Pull-Ups

15 x Push-Ups

20 x DB Goblet Squats

30 x Walking Lunges

Week 3 of 6

Announcements

Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – Olympic Lifting

A: Hang Clean (4 x 2 @ 65%)

B: Snatch Balance (4 x 3 @ 70%)

C: Front Squat (3 x 2 @ 80%)

Wednesday 4th March

Announcements

Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 Rds of:

2 x Hang Power Clean

2 x Push Press

2 x Push Jerk

B: Back Squat (3 – 3 – 3)

C: Metcon (Time)

12 – 9 – 6 reps for time of:

Deadlifts (Heavy)

C2B Pull-Ups (Rx+= Bar Muscle-ups)

Week 3 of 6-Squat and Pull Cycle

Announcements

Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – Olympic Lifting

A: Hang Snatch (4 x 2 @ 65%)

B: Split Jerk (4 x 2 @ 75%)

C: Clean Pull from Deficit (3 x 3 @ 80%)

Only use deficit if you can maintain a neutral spine and hips lower than shoulders in start position.

D: Back Squat (5 x 2 @ 80%)

Tuesday 3rd March

Announcements

Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

In teams of 2, complete:

90/120 Cal. Row

80 x Clean and Jerks (Light – Medium)

B: Old school (Time)

4 RFT of:

Run 400m

50 x Squats (to Medball)

Upper Body Pull/Muslce Up Cycle – Week 7 – Retest

FITLAB – CrossFit 3000 – Gymnastics

Warm Up

Stick juggle

ACTIVATION

2 rounds:

8/8 Lat pulldowns

6/6 Single Arm RR

6 Tempo Push Ups 3-1-1-1

A1: Ring Rows

Max Reps

A2: Pull Ups

Max Reps

A3: C2B

Max Reps

SKILL

6 min EMOM

3/5 Hips to Rings/Bar

MIDLINE

2 Rounds

1min: Lying T2B

1min: Side Plank (L)

1min: Side Plank (R)

1min: Dead Bug

1min: Goblet Squat Hold

1min: REST

Monday 2nd March

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

E2MOM for 12min complete:

2 x Hang Snatch

1 x Snatch

B: Metcon (Time)

“Swinging Annie”

50 x DU

50 x Russian KB Swings (Med/Heavy)

40 x DU

40 x Russian KB Swings

30 x DU

30 x Russian KB Swings

20 x DU

20 x Russian KB Swings

10 x DU

10 x Russian KB Swings

Week 2 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

Announcements

Sunday 1st march Weightlifting and Open Gym is cancelled. We have a number of coaches away re-certifying their L1 Course. Sunday lifting returns 8 March. Sorry for the inconvenience.

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (2/75%, 4 x 1 @ 80%)

B: Snatch Pull from Deficit (5 x 4 @ 85%)

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.
Use 1 thick mat

C: Snatch Grip Push Press (2 x 4 @ 87%, 2 x 3 @ 87%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

D: Back Squat (5 x 3 @ 87%)

Saturday 29th Feb

Announcements

Sunday 1st march Weightlifting and Open Gym is cancelled. We have a number of coaches away re-certifying their L1 Course. Sunday lifting returns 8 March. Sorry for the inconvenience.

FITLAB – CrossFit 3000 – CrossFit

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Partner 1 performs the Thrusters, Rope Climbs and Box Jumps. Partner 2 runs 400m with a load (Sandbag, Deadball or Medball). When Partner 2 returns from the run, Partner 1 will grab the load, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off

Friday 28th Feb

Announcements

Sunday 1st march Weightlifting and Open Gym is cancelled. We have a number of coaches away re-certifying their L1 Course. Sunday lifting returns 8 March. Sorry for the inconvenience.

FITLAB – CrossFit 3000 – CrossFit

A: Deadlift (6 – 6 – 6 – 6 )

B: Metcon (Time)

“Moscow Mule”

On the 4:00 for 6 Rounds:

15 x Russian KB Swings

15m Walking Lunge

20/15 Calorie Row/Bike Erg
Score is your time for the final round.

Thursday 27th Feb

FITLAB – CrossFit 3000 – CrossFit

A: Handstand Push-ups (Strict – 4 x Max Reps, Rest 90s b/w effort)

B: Strict Cindy (AMRAP – Rounds and Reps)

Complete AMRAP in 20 mins of:

5 x Strict Pull-Ups

10 x Push-Ups

15 x Squats

Week 2 of 6

FITLAB – CrossFit 3000 – Olympic Lifting

A: Hang Clean (4 x 2 @ 75%)

B: Snatch Balance (2 x 3 @ 80%, 2 x 2 @ 84%)

C: Push Press (4 x 3 @ 89%)

Wednesday 26th Feb

FITLAB – CrossFit 3000 – CrossFit

A: Snatch (3 – 3 – 3 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

3 rds, each a 3 min AMRAP of:

3 x Power Cleans

3 x Front Squats

3 x Push Jerks

Rest 3 mins b/w rounds

Week 2 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

FITLAB – CrossFit 3000 – Olympic Lifting

A: Hang Snatch (4 x 2 @ 75%)

B: Split Jerk (4 x 2 @ 84%)

C: Clean Pull from Deficit (5 x 4 @ 85%)

Only use deficit if you can maintain a neutral spine and hips lower than shoulders in start position.
Off 1 thick rubber mat

D: Back Squat (3 x 3 @ 87%, 2 x 2 @ 90%)

Tuesday 25th Feb

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

2 x Wall Walks

10 x T2B

30 x Double Unders

B: Metcon (Time)

5 RFT of:

9 x Ring Dips

20 x Abmat Sit Ups

20m Prowler Push

C: Bent Over Row (5 – 5 – 5 – 5)

Upper Body Pull/Muscle Up Cycle – Week 6

FITLAB – CrossFit 3000 – Gymnastics

WARM UP

Dodge the Stick

ACTIVATION

2 ROUNDS:

8 Banded Pull-Downs

8 Banded C.G Row

STRENGTH

3 ROUNDS:

Min 1: 10 BOR (2-0-X-1)

Min 2: Feet Elevated RR (2-0-0-0)

Min 3: 20/30sec L-Sit hold

SKILL

6 min EMOM:

3/5 Hips to Bar/Ring

Monday 24th Feb

FITLAB – CrossFit 3000 – CrossFit

A: Paused Front Squat (5 x 3 with 2′ pause for each rep.)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

20 x Wallballs

20 x Single Arm DB Hang Snatch

20 x DB Box Step Overs

20 x Single Arm DB Push Presses

200m Run

Week 1 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (2 x 2 @ 75%, 3 x 1 @ 80%)

B: Snatch Pull from Deficit (5 x 5 @ 90%(of snatch))

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.
Off thick rubber mat

C: Snatch Grip Push Press (5 x 4 @ 85%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

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