Wednesday 27th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

3 RFT of:

10 x Front/Overhead Squats

50 x Double-unders

B: Metcon (4 Rounds for time)

Double Check

Every 4:00 for 5 Rounds:

50 x Double Unders

10 x Double DB/KB Front Squats

100m DB/KB Farmer’s Carry

Tuesday 26th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Hang Clean (2 – 2 – 2 – 2 – 2)

B: Metcon (Time)

Bottomless Pit

10 RFT of:

5 x Hang Power Cleans

10 x Single DB Box Step-ups

15 x AbMat Sit-ups

Monday 25th Jan

FITLAB – CrossFit 3000 – CrossFit

A1: Weighted Pull-ups (5 – 5 – 3 – 3 – 3 )

*Strict or Weighted Pull-Ups

**Complete 5 x Strict Dips b/w sets

or A2: Muscle-ups (5 x Sets Max Reps Rest – 2 mins b/w sets)

B: Metcon (Time)

7 RFT of:

200m

12 x Pull-Ups

12 x Box Jumps

12 x Reverse Lunges

Saturday 23rd Jan

FITLAB – CrossFit 3000 – CrossFit

A: Shoulder Press (E2MOM x 5 Sets: Sets 1-5: 9-7-5-3-1)

*Increase weight across every set*

B: Back Squat (E2MOM x 5 Sets: Sets 6-10: 9-7-5-3-1)

*Increase weight across every set*

** 3 mins transition between movements

C: Deadlift (E2MOM x 5 Sets: Sets 11-15: 9-7-5-3-1)

*Increase weight across every set

Friday 22nd Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

20 – 10 – 5 reps for time of:

Wall Ball

Pull-Ups

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

30m Walking Lunge

21/15 Cal Row/Bike/Ski

30 x 1 Arm Russian Swings (15/15)

C: Tabata Hollow Rock (No Measure)

Thursday 21st Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

10 – 1 Reps for time of:

Strict HSPU

T2B

Box Jump Overs

B1: Bent Over Row (5 – 5 – 5 – 5 – 5)

B2: Bench Press (3 – 3 – 3 – 3 – 3)

Wednesday 20th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

50 x Double Unders

20 x Lateral Burpees

20 x Alternating Hang DB Snatch

Tuesday 19th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

6 RFT of:

200m Run

8 x Hang Power Clean and Jerks

B: Metcon (Time)

5 RFT of:

100m Double DB/KB Farmers Carry

10 x Double DB/KB Push Jerk

10 x DB/KB Front Rack Lunges

Monday 18th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Power Clean (3 – 3 – 3 – 2 – 2 – 2)

B: Metcon (AMRAP – Rounds and Reps)

‘Cooking with Gas’

5 Rounds, each a 3 min AMRAP of:

9 x Hand Release Push-ups

6 x Box Jumps

3 x Deadlifts (Med-Heavy)

Rest 1 minb/w rounds

Saturday 16th Jan

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

‘Uptime’

8 RFT of:

4 x Rope Climbs

8 x T2B

10 x Thrusters

400m Run

Friday 15th Jan

FITLAB – CrossFit 3000 – CrossFit

Kerrie (Time)

Wearing a weight vest (20/14lb),

10 rounds for time of:

100-m sprint

5 burpees

20 sit-ups

15 push-ups

100-m sprint

Rest 2 minutes
To learn more about Kerrie click here

Thursday 14th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Snatch (3 x 2 @ 80%)

B: Metcon (AMRAP – Rounds and Reps)

“HarDTop”

5 Rounds, each a 3 min AMRAP of DT:

12 x Deadlifts

9 x Hang Power Cleans

6 x Push Jerks

1 x Minute Rest b/w rds

Wednesday 13th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (4 Rounds for time)

4 rds, each for time of:

Row 250m

Run 200m

Rest 1 min b/w rds

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Wall-balls

Row (calories)

C: Bench Press (5 – 5 – 5 – 5 )

Tuesday 12th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Back Squat (5 – 5 – 5 – 5 – 5)

B: Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here

Monday 11th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

E2MOM for 10 mins:

10 x Alternating Pistols

5/5 Single Leg RDLS

B: Metcon (5 Rounds for time)

5 rounds, each for time, of:

10 x Strict Handstand push-ups

15 x Pull-Ups

25 x Russian KB Swings

50 x Double Unders

Rest 2 minutes between rounds.

Saturday 9th Jan

FITLAB – CrossFit 3000 – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 30 mins of:

8 x Deadlifts

12 x Toes to Bar (Rx+ = 6 x Muscle Ups)

16 x Box Jumps

400m Run

Friday 8th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

15/12 Cal Bike/Row/Ski

20m Farmers Carry

10 x Russian KB Swings

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

200m Run

10 x Alternating DB Hang Snatch

10 x DB Goblet Squats

Thursday 7th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

E2MOM for 10 mins:

6-10 x Strict HSPU

12 x Alternating Pistols

B: Metcon (Time)

‘Tread Water’

1600m Run

150 x Double Unders

10 x Rounds of “Cindy”

1 Round of “Cindy” = 5 x Pull-ups, 10 x Push Ups, 15 x Squats

Wednesday 6th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

E2MOM for 12 mins:

1 x Power Snatch

1 x Hang Snatch

1 x Snatch

B: Metcon (Time)

5 Rounds, for total time of:

10 x Front Squats

8 x Hang Squat Cleans

6 x Thrusters

Rest 2 min b/w rounds

Tuesday 5th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

8 x 200m Partner Relay (4 x each)

B: Metcon (AMRAP – Rounds and Reps)

In pairs, complete AMRAP in 18 mins of:

100m Run

10 x Over Box Burpees

10 x Reverse Lunges

One partner completes 1 full round, while

other partner holds plank, then swap.

C: Single Leg Romanian Deadlift (RDL) (3 x 5 each leg)

Monday 4th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Push Press

1 x Push Jerk

1 x Split Jerk

B: Metcon (Time)

‘Blacker and Bluer’

5 RFT of:

15 x Power Cleans

15 x Lateral Over Bar Burpees

Saturday 2nd Jan

FITLAB – CrossFit 3000 – CrossFit

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

Thursday 31st Dec

FITLAB – CrossFit 3000 – CrossFit

A1: Snatch (15 mins to build to a Heavy Single)

or A2: Clean and Jerk (15 mins to build to a Heavy Single)

B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Wednesday 30th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Handstand Walk (Walk or Hold Practice and Play – 10 mins)

B: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

or C: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Tuesday 29th Dec

FITLAB – CrossFit 3000 – CrossFit

Powerlifting Total (Total Weight)

Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

A: Back Squat (18 Min to find 1RM Back Squat)

B: Bench Press (15 Min to find 1RM Bench Press)

C: Deadlift (15 Min to find 1RM Deadlift)

Monday 28th Dec

FITLAB – CrossFit 3000 – CrossFit

FITLAB 50 (Time)

For Time:

50 x Box Jump Overs

50 x Pull-ups

50 x Russian KB Swings

50 x Toes to Rings

50 x Cal Air Dyne

50 x DB/KB Push Press

50 x DB/KB Front Rack Reverse Lunges

50 x Burpees

50 x Wall Ball

50 x Double Unders

Saturday 26th Dec

FITLAB – CrossFit 3000 – CrossFit

Bear Complex (5 Rounds of 7 sets)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Each round of 7 sets must be UB

Thursday 24th Dec

FITLAB – CrossFit 3000 – CrossFit

12 x Days of Xmas (Time)

100m Run

2 x Strict Pull-Ups

3 x Hang Power Cleans

4 x Box Jumps

5 x T2B

6 x KB Swings

7 x Wall Balls

8 x Hollow Rocks

9 x HR Push ups

10 x Front Squats

11 x Burpees

12 x Thrusters

Wednesday 23rd Dec

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

EMOM for 10 mins (5 sets each)

Odd: 6-10 HSPU

Even: 2 x Rope Climbs

(or 4 x C2B Pull-Ups + 4 x K2E)

B: Deadlift (5 – 5 – 4 – 4 – 3 – 3)

Complete 3 x Ring Muscle Ups

or 4 x RMU Progressions b/w each set

Tuesday 22nd Dec

FITLAB – CrossFit 3000 – CrossFit

A: Power Snatch (3 – 3 – 3 – 2 – 2 – 2)

B: Metcon (Time)

3 RFT of:

20 x Box Jumps

30 x Wallballs

200m run

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

50 x Double Unders

50 x Air Squats

25 x Russian KB Swings

Monday 21st Dec

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

For Time:

10 x Hang Squat Clean

30 x Pull-ups

50 x Push-Ups

400m run

20 x Thrusters

800m run

20 x Thrusters

400m run

50 x Push-Ups

30 x Pull-ups

10 x Hang Squat Clean

Saturday 19th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Deadlift (3 – 3 – 3)

B: Metcon (Time)

6 RFT of:

400m Run

8 x HSPU

8 x C2B Pull-Ups

8 x T2B

8 x Deadlift

8 x Box Jumps

Friday 18th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Clean and Jerk (3 – 3 – 3 – 2 – 2 – 2)

B: Back Squat (6 – 6 – 6 – 6)

C: Metcon (Time)

21 – 15 – 9 reps for time of:

Wall Balls

Burpees

Russian KB Swings

Thursday 17th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (5 Rounds for calories)

Row/Ski/Air Dyne

5 x 45s Efforts for Max Cal

Rest 90s b/w efforts

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

40 x Double Unders

20 x Walking Lunges

10 x Push Press

C: Turkish Get Up (4 x 2 each arm)

Wednesday 16th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 rds of:

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale RMU to 14 x Pull-ups & 14 x Dips

Tuesday 15th Dec

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

“New Level”

For Time:

800m Run

40 x Single DB/KB Power Snatches

20 x Dumbbell Plank Rows

800m Run

40 x Single DB/KB Clean & Jerks

20 x DB Plank Rows

800m Run

40 x Single DB/KB Thrusters

20 x DB Plank Rows

Monday 14th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Push Jerk (3 – 3 – 3 – 3 – 3)

B: Metcon (Time)

“So Fresh, So Clean”

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:

Squat Cleans

200m Run before each round

Saturday 12th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 30 Mins of:

5 x Pull Ups

10 x Push Ups

15 x Squats

30 x Double Unders

or B: Half ‘Murph’ (Time)

800m Run

50 x Pull-Ups

100 x Push -Ups

150 x Squats

800m Run

(Rx+ = Strict & Unsegmented)

Friday 11th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Snatch (2 – 2 – 2 – 2 – 2)

B: Metcon (Time)

Top to Bottom

10 – 1 Reps of Push Jerk, and

1 – 10 Reps of Power Cleans

Thursday 10th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

For Time:

1,000/800m Row

50 x Russian KB Swings

25 x Walking Lunges

1,000/800 m Row

25 x Walking Lunges

50 x Russian KB Swings

1,000/800m Row

B: Metcon (No Measure)

Accumulate 200m Sled Push or

400m Farmers Carry

Wednesday 9th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Paused Front Squat (5 x 3 with 1 sec pause in bottom)

B: Metcon (Time)

For time:

800m Run

21 x Front Squats (Medium/Heavy)

7 x Rope Climbs

400m Run

15 x Front Squats

5 x Rope Climbs

200m Run

9 x Front Squats

3 x Rope Climbs
Rope Climb Sub = 2 x Pull-Ups + 2 T2B per climb)

Tuesday 8th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Power Clean (3 – 3 – 3 – 2 – 2 – 2)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

30 x Box Jumps

20 x Hang Power Cleans

10 x Strict Pull-ups

Monday 7th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

E2MOM for 12 mins (6 Sets)

6 x Strict HSPU

6/6 Single Leg RDLs

B: Metcon (Time)

10 – 1 reps for time of:

T2B

Dips

2 x Alternating Pistols/Wall Balls

C: Kettlebell Snatch (Skill and Technique Practice)

Saturday 5th Dec

FITLAB – CrossFit 3000 – CrossFit

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here

Friday 4th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Deadlift (8 – 6 – 4 – 2 – 2)

B: Kelly Brown (Time)

5 Rounds for time of:

Row 440 m

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box

♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here

Thursday 3rd Dec

FITLAB – CrossFit 3000 – CrossFit

A: Max Height Box Jump (Distance)

Max Height Box Jump
10 Mins

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP In 15 mins of:

6 x Strict HSPU

8 x T2B (Rx+ = Strict Hanging Knee Raise)

10 x Ring Rows (RX+ = Feet on Box)

16 x Alternating Pistols

C: Tabata Hollow Rock (No Measure)

Wednesday 2nd Dec

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

For time:

40 – 30 – 20 – 10 reps of:

Row, Bike, Ski (Cal)

Wall Balls

Burpees

B: Metcon (No Measure)

5 rds of:

10 x Push-Ups

10 x Russian KB Swings (Heavy)

Straight into, 30s Plank Hold (Rx+= HS Hold)

Rest 60s b/w rounds

Tuesday 1st Dec

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

E2MOM for 12 Mins:

1 x Power Clean

2 x Front Squat

1 x Split Jerk

B: Back Squat (3 – 3 – 3 – 3 – 3)

C: Metcon (Weight)

Single Arm Bent Over Row

5 x 5 each Arm

Monday 30th Nov

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

“Head Spin”

For Time:

100 Double Unders

50 x Alternating DB Snatches

80 Double Unders

40 x Alternating DB Snatches

60 Double Unders

30x Alternating DB Snatches

40 Double Unders

20 x Alternating DB Snatches

20 Double Unders

10 x Alternating DB Snatches

After Each Round:

100m Single DB Farmers Carry

Saturday 28th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Push Press (10 Mins to build to a solid Double)

B: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

1 2 52
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