Thursday 16th January

A. Deadlift:

3 – 3 – 3 – 3 – 3 – 3 – 3 (75-80%)

B. 21 – 15 – 9 reps for time of:

Wall Ball (9/7kg to 10′)

Abmat Sit-Ups



21 x Wall Balls (9/7kg to 10′)

7 x Muscle Ups

15 x Wall Ball

5 x Muscle Ups

9  x Wall Balls

3 x Muscle Ups

Wednesday 15th January


A. 15 Mins to find your max height box jump


B. Bench Press:

3 – 3 – 3 – 3 – 3

C. AMRAP in 10 Mins of:

5 x T2B

7 x Ring Dips

9 x Box Jumps (24/20″)


So pick either WOD A or WOD B, then everyone will do WOD C together.


Tuesday 14th January

Hi Team,

With the temperature expected to nudge 40 today, there will be no 5.15 pm, 6.15 pm and 7.15 pm WODs at the gym. Instead there will be 2 x beach WODs running at 5.30pm and 6.30pm. 

Meet at the beach volleyball courts, just near the corner of Victoria Ave and Beaconsfield Parade – and over the road from the Beach Hotel (End of #1 Tram Route for those without wheels). Please bring sunscreen, a towel and of course a water bottle. Oh, and expect to get wet during the WOD.

6am, 7am, 9.30am and 12 Noon classes will run at the gym as per normal.

Screen Shot 2014-01-13 at 2.39.47 PM


A. EMOM for 10 Mins complete:

2 x Power Cleans

B. 5 RFT of:

10 x Burpees

15 x KB Swings @ 24/16kg

20 x Walking Lunges

25 x Double- Unders

Monday 13th January

A. Push Press

5 – 5 – 5 – 5

Complete 5 T2B between each set

B. 12 Min AMRAP of:

10 x Box Jump (30/24″)

10 x Dumbbell/Kettlebell Snatch (each arm)

200m Run 

Saturday 11th January

A. 7 Min AMRAP of:
5 x HSPU
10 x T2B
200m Run
Rest 3 Mins, then
B. 7 Min AMRAP of:

1 x Rope Climb (15′)

5 x Ring Dips

10 x Overhead Walking Lunges (20/10kg)

Rest 3 Mins 

C.  Games Open WOD 12.1

As many reps in 7 Mins of Burpees

Each burpee is to a target 6″ above your standing reach.


Friday 10th January

A. EMOM for 15 Mins complete:
2 x Clean and Jerk
B. AWOD: Macho Man

EMOM for as long as possible complete:

3 x Power Cleans (75/50kg)
3 x Front Squats (75/50kg)
3 x Jerks (75/50kg)

*AWOD courtesy of CF New England/Competitors WOD

Rich Froning Jnr – 20+ Rds at 100kg


Thursday 9th January

A. 3 x 500m Row
Rest approx 1:1
B. For time:
30 x KB Swings (24/16kg)
30 x DU
400m Run
20 x KB Swings
20 x DU
400m Run
10 x KB Swings
10 x DU
400m Run


Wednesday 8th January

A. Thrusters
5 – 5 – 3 – 3 – 1
B. “Bergeron Beep Test”

EMOM for as long as possible, complete:

7 x Thrusters (35/25kg)
7 x Pull ups
7 x Burpees
Spealler: 17 Rds + 16 reps

How many minutes can you get through?

*WOD B courtesy of CF New England/Competitors WOD

Tuesday 7th January

Hi Team, 

As you may have heard/seen the unfortunate news about the tragic death of former CF3000 member James Rapley just before Christmas, we wanted to pass on the following information:
James’ family have started an Everyday Hero page:
This page is to raise money for the Amy Gillett Foundation which advocates for cyclist safety, and also asks people to sign up to Hello Sunday Morning as an action to try to alter the alcohol culture by abstaining for 3 months (or 12). In lieu of flowers please make a donation to the Amy Gillet Foundation.
James’ funeral is at 1:00pm this Thursday at Fawkner Crematorium, for anyone wishing to pay their respects.


A. Back Squat
5 – 5 – 5 – 5
B. Fight Gone Bad

3 Rounds, As Many Reps as Possible, one minute per station of:

Wall Ball
SDLHP (35/25kg)
Box Jump 24/20″
Push Press (35/25kg)
Row (Calories)
Rest 1 Min b/w rounds



Monday 6th January

 Team – as was announced over the weekend, the first workout of the 2014 CrossFit Games Open kicks off on 27th Feb. With that in mind a number of the AWODs will be focused on those looking to complete the open this year. Lets get training.

A. Clean Pulls
3 – 3 – 3 – 3 – 3
* Work to 100% of 1 RM Clean
B. 10 Min AMRAP of:
30 x DU
9 x Power Clean 50/35kg

C. AWOD: Games Open WOD 11.1

10 Min AMRAP of:
30 x DU
15 x Power Snatch 35/25kg


Saturday, 4th Jan

A. 16 Mins with your Goats

EMOM 16 Mins:

Odd – Goat 1
Even – Goat 2

B. Partner WOD:

5 RFT of:

50 x Push Ups
40 x Box Jumps (24/20″)
30 x T2B
20 x Pistols

You can split up the reps any way, but only one athlete works at a time.

Thursday, 2nd January

A. Cleans

12 Min to work to heavy double

(May be squat, power or hang depending on skill level)

B. 3 RFT of:

50 x Double unders
40 x Air squats
30 x Pull ups
20 x Burpees
10 x HSPU

Tuesday, 31st December

A. Front Squats

3 – 3 – 3 – 3 – 3

B. “Satan’s Whiskers”

3 RFT of:

10 x C2B Pull Ups
10 x Front Squats (75/52.5kg)
10 x Burpees

WOD B Courtesy of CF New England/Competitors WOD

Monday, 30th December

A. 2 Rds for total time:

Run 800m, Rest 2 Mins
Run 400m, Rest 1 Min
Run 200m, Rest 30 Secs

Score is your total time (without the 30s rest after the final 200m).

B. Hang Snatch

20 Min Practice or work to 3RM

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