Saturday 1st February

Challenge Benchmark Day

Today we will be testing our benchmarks for our February Challenge. We will re-test these benchmarks at the end of the month.

A. 20 Mins to find:

1RM Back Squat

B. ‘Jackie’

For time:

1000m Row
50 x Thrusters (20/15kg)
30 x Pull-ups

Friday 31st January

We Need Your Help!

Everyday we, your coaches, strive to deliver the best possible CrossFit experience, but we need a little help. Now that we are all back from holidays and back into the swing of things, now is a good time to make some simple requests that will greatly enhance everyone’s CF3000 experience.  

1. Please be on time! We are reasonable people and know that traffic, parking, work etc can be an issue but we have classes every hour in the evenings. If you are more than a few minutes late, you may not be able to join the class as we have to make sure you are correctly warmed up, briefed and competent in the movements before you start each WOD. 

2. Clean up after yourself. We get it – its hot, we sweat. So bring a towel, and mop up after yourself. I don’t like doing burpees in someone else’s sweat and I bet you don’t either. This goes for the showers and bathrooms too.

3. Respect the equipment. Please don’t drop empty bars or drop bars loaded with just 5kg plates. They break and they are expensive. We want to buy more new cool toys rather than replace broken gear. If you are not sure on the correct way to load and unload a bar – ask your coach. In the same vein, if you see something that is broken or you break something – please tell a coach so we can fix/replace or remove it so someone else doesn’t hurt themselves.

4. Say hello to people. We have some new and returning faces in the gym. If you see someone you don’t know, say hi and introduce yourself. It makes the energy better, and who knows they might be hot, or one day you may need to know their name to ask them to help pull a bar off you. 

Right – enough said. lets get our WOD on!

A. Max Reps in 5 Mins of:
Double Unders

B. Rope Climb Practice 

10 Mins
C. 15 Min AMRAP of:
400m Run
2 x Rope Climbs to 15′
15 x Push Ups
20 x Sit Ups

Thursday 30th January

A. 3RFT of

25 x KB Swings (24/16kg)
250m Row

Rest 3 Mins

B. 3 RFT of:

200m Run
20 x Wall Ball (9/7kg to 10′)

Rest 3 Mins

C. 3 RFT of:

20 x Walking Lunges
10 x Push Press (52.5/37.5kg)

Wednesday 29th January

A. Squat Clean
2 – 2 – 2 – 2 – 2
B. Push Jerk
2 – 2 – 2 – 2 – 2


While we will be practicing these two lifts separately, the below is a great example of both – at 205kg.


Tuesday 28th January

A. 6 x 200m Sprints

Men on the 1:00

Ladies on 1:30

Record fastest and slowest efforts.

B. AMRAP in 7 Mins of:

10 x Over Box Burpees (24/20″)

20 x Double Unders

Rest 3 Mins

C. AMRAP in 7 Mins of:

5 x Knees to Elbows

10 x Pistols (5 x each leg)

20 x Double Unders

Saturday 25th January

Reminder: Due to Australia Day public holiday on Monday, there will be no classes scheduled. Instead there will be open gym 10-12 noon.

For time:
Run 400m
25 x Ring Push Ups
25 x KB Swings (32/24kg)
25 x Pull Ups
Run 400m
20 x Ring Push Ups
20 x KB Swings
20 x Pull Ups
Run 400m
15 x Ring Push Ups
15 x KB Swings 
15 x Pull Ups

Friday 24th January

A. Snatch 

15 Mins to practice or work to a heavy double – hang/power/squat depending on skill/mobility.

If you are new to CrossFit or your cleans are less than awesome, then you will be practicing your cleans instead. Trust us – you will get more out of dialing in your cleans than working on your snatch if you are a beginner.

B. ‘Rahoi’

12 Min AMRAP of:

12 x Box Jumps (24/20″)

6 x Thrusters (42.5/30kg)

6 x Bar Facing Burpees


Thursday 23rd January

A. Back Squat

2 – 2 – 2 – 2 – 2

B. AMRAP in 12 Mins of:

5 x Power Cleans (75/55kg)

25 x Double Unders


Tuesday 21st January

A. Row 2000m for time.

B. Partner WOD

AMRAP in 15 Mins of:

20m Walking Lunges with 2 x KB held in Front rack position (16/12kg)

20 x Air Squats

2 x Wall Walks

One partner completes an entire round before swapping.


Monday 20th January

A. Strict Press

3 – 3 – 3 – 3 – 3

B. For time:

Run 800m

50 x Burpees

Run 400m

50 x Push Ups

Run 200m

50 x Sit Ups

Saturday 18th January

A. 400m Run for time.

After solid warm-up attempt fastest possible 400m sprint.

Times to beat: 43.19 (WR – Michael Johnson) or 1.00 (Gym Record – Luke ‘Mocha’ Bryan)

B. ‘The Chief”

5 Rounds with each round being: 

AMRAP in 3 Mins of:

3 x Power Cleans (61/42.5kg)

6 x Push-Ups

9 x Squats

Rest 1 Min between rounds.

Your start the next round where ever you left off your last round.


Friday 17th January

A. Front Squat

5 – 5 – 5 – 5

B. ‘Franesque’

5 RFT of:

9 x Thrusters (45/30kg)

9 x C2B Pull-ups

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.

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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.

Friday, 3rd January

A. Shoulder Press

1 – 1 – 1 – 1 – 1

B. Push Press

3 – 3 – 3 – 3 – 3

C. Push Jerk

5 – 5 – 5 – 5 – 5

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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