Comment

WOD: Friday 21/06/2019

"Every 3 mins, for 12 mins (two sets of each):
Station 1 – 3 Mins of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Mins of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

If you don't have Rope Climbs or Handstands Walks - we have PLENTY of scaling options to build towards these skills."

Then…

"Two sets for max reps:
3 Mins of Assault Bike (or Rowing)
2 Mins of Alternating Single-Arm Dumbbell Squat Snatches (15kg/25kg)
3 Mins of Rowing (or Assault Bike)
2 Mins of Ring Dips"

Post weights and reps to comments

21.jpg

Comment

1 Comment

WOD: Thursday 20/06/2019

"EMOM, for 30 mins (6 sets) of:
Min 1 – 8 Deadlifts @ 70% of 1-RM
Min 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Min 3 – 6 Bar Muscle-Ups
Min 4 – 12 Parallette Shoot Throughs
Min 5 – 40 Seconds of Plank"

Post weights to comments

20.jpg

1 Comment

2 Comments

WOD: Wednesday 19/06/2019

15 Min AMRAP:
500m Row or 15/20 Bike
50 Double-Unders
10 Handstand Push-Ups
Rest 5 mins, and when the running clock reaches 20:00…

15 Min AMRAP:
20/15 Calories of Assault Bike
40 Sit Ups
20 Wall Balls (6kg/10kg)

Post Rounds and reps to comments

9.jpg

2 Comments

2 Comments

WOD: Tuesday 18/06/2019

"Every 2 mins, for 16 mins (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well."

Then…

"Three rounds for time of:
400m Run
15 Hang Squat Cleans (35kg/52.5kg)
15 Pull-Ups"

18.jpg

2 Comments

2 Comments

WOD: Monday 17/06/2019

"Every 2 mins, for 10 mins (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds

Take 5-10 mins to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible."

Then…

"In 12 Mins, complete the following:
Row 1000m
immediately followed by AMRAP of:
12 Burpees
12 Box Jump Overs (20""/24"")

Post weights and times in comments

17.jpg

2 Comments

1 Comment

WOD: Saturday 15/06/2019

Push Jerk:
3 - 3 - 3 - 3 - 3

Then…

3 Rounds for Max Reps:
1 Min of Thrusters (15kg/20kg)
1 Min of KB Swings (16kg/24kg)
1 Min of Wall Ball (6kg/10kg)
1 Min of Box Jumps (20″/24″)
1 Min Rest

Post weights and reps to comments

8.jpg

1 Comment

3 Comments

WOD: Friday 14/06/2019

Five sets of:
Back Squat x 3 reps @ 85-90%
Rest 2 mins

Then…

For time:
40/50 Calories of Rowing
40 Deadlifts (70kg/100kg)
40/50 Calories of Rowing

Post weights and times to comments

10.jpg

3 Comments

1 Comment

WOD: Thursday 13/06/2019

Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

Then…

Five rounds for time of:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups

13.jpg

1 Comment

2 Comments

WOD: Wednesday 12/06/2019

Every 90 seconds, for 15 mins (10 sets):

2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set.

then:

AMRAP 12 Mins:
6 Power Snatches (42.5kg/60kg)
9 Burpees Over the Barbell
12 Toes to Bar

Post weights and rounds completed to comments.

Basketball.jpg

2 Comments

2 Comments

WOD: Tuesday 11/06/2019

For time:
Run 800m

immediately followed by…

Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (16kg/24kg)

immediately followed by…

Run 800m

immediately followed by…

Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats

immediately followed by…

Run 800m

Post times to comments.

Saturday Morning.jpg

2 Comments

Monday 10/06/2019 - Public Holiday... BOX CLOSED

**BOX IS CLOSED FOR THE QUEEN’S BIRTHDAY PUBLIC HOLIDAY**

Get out there and enjoy your day off and use your fitness!! Regular classes resume Tuesday.


Huge Congratulations to Aussie Ash Barty for winning her first ever Grand Slam Title!!

An amazing story - after taking a break from tennis for a few years she comes back better than ever! Check out some of the highlights!!

WOD: Saturday 8/6/2019

Hang Power Snatch:
5 - 5 - 3 - 3 - 2 - 2

Then…

15 Min AMRAP:
200m Run
20 Walking Lunges with Kettlebell Farmer’s Carry
200m Kettlebell Farmer’s Carry
20 Single-Arm Kettlebell Push Presses (10 each arm)

Post weights, rounds and reps to comments

9.jpg

1 Comment

WOD: Friday 7/06/2019

Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

Four rounds for time of:
400m Run
10 Deadlifts (80kg/120kg)
15 Toes to Bar

Post weights and times in comments

1 Comment

1 Comment

WOD: Thursday 6/06/2019

"Every 2 mins, for 12 mins (3 sets of each): Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2 – L-Sit or L-Sit Progression x 45-60 seconds"

Then…

"12 Min AMRAP: 6 Strict Handstand Push-Ups 9 Strict Pull-Ups 12 Alternating Pistols (Single-Leg Squats)"

Post rounds and reps to comments

6.jpg

1 Comment

2 Comments

WOD: Wednesday 5/06/2019

"Every 90 seconds, for 30 mins (4 sets) of: Station 1 – 10/15 Cals of Assault Bike Station 2 – 10 Burpee Box Jump-Overs (20″/24″) Station 3 – 200/250m Row Station 4 – 20 Wall Balls (6kg/10kg) Station 5 – 50 Double-Unders"

5.jpg

2 Comments

2 Comments

WOD: Tuesday 4/06/2019

Four sets of:
Back Squats x 8 reps @ 3010

Rest 1 Min

Ab Wheel Rollouts x 8 reps @ 2111

Rest 2 Mins

then:

For time complete an opposing ladder - 10-1 of:
Hang Power Cleans (42.5kg/60kg)
Ball Slams (30lb/40lb)

10 Hang Power Cleans
1 Ball Slam
9 Power Cleans
2 Ball Slams
8 Hang Power Cleans
3 Ball Slams etc…
…..
…..

1 Hang Power Clean
10 Ball Slams.

Post weights and times to comments.

2 Comments

2 Comments

WOD: Monday 3/06/2019

"Take 12-15 mins to build to 90-95% of your 1-RM Bench Press

Then…

Every 2 mins, for 8 mins (2 sets) of: Station 1 – Bench Press x 8 reps @ 80% of 1-RM Station 2 – Reverse-Grip Bent-Over Barbell Row x 8 reps"

Then…

"EMOM, for 6 mins (3 sets) of: Min 1 – Parallette Shoot Throughs with Push-Up x 12 reps Min 2 – Band Pull-Aparts x 25 reps @ 1010 Finisher: Row 1km for time."

2 Comments

Sunday 2/06/2019 - Rest Day at Blue Lake CrossFit...

After an amazing weekend of fun and competition we hope you all enjoy a relaxing Sunday!

Thanks to all of the amazing people involved in the Battle of The Crater Competition - Sponsors, Athletes, Friends & Family, and our amazing bunch of Coaches & Volunteers who gave up so much time to help bring it all together.

From all of us at Blue Lake CrossFit - Thank you!!

Open Winners 2019.jpg