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WOD: Tuesday 19/03/2019

Take 15 min to rotate through practicing three gymnastics movements:
Movement 1 – Ring Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

Then…

Two sets for max reps of:
90 secs of Assault Bike for Cals
Rest 30 secs
90 secs of Strict Handstand Push-Ups
Rest 30 secs
90 secs of Rowing for Cals
Rest 30 secs
90 secs of Ring Dips
Rest 30 secs

Then…

Every min on the min for 6 min:
min 1 – 8-10 Supine Ring Rows @ 2111
min 2 – 45 sec Prone Plank Hold

Post reps to comments

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WOD: Monday 18/03/2019

Every 3 min, for 15 min (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%
Then rest two min before starting…
Every min on the min for 4 min:
Back Squat x 2 reps @ 80%
Focus on SPEED of the concentric

Then…

For time:
40 Wall Balls (6kg/10kg)
20 Burpee Box Jump-Overs (20″/24")
30 Wall Balls
15 Burpee Box Jump-Overs
20 Wall Balls
10 Burpee Box Jump-Overs

Time cap = 12 min

Post weights and times to comments

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WOD: Friday 15/03/2019

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 19.4 - All those competing must be there by 5.30pm (unless they have advised us otherwise) for the briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must have a judge to count their reps - those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday. The workout will be run in heats - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any one please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow members!!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 19.4 - GO TEAM BLUE LAKE CROSSFIT!!


In teams of three, complete an AMRAP 12 min of:

9/12 cals of Rowing or Assault Bike
18 Kettlebell Swings (16/24 kg)
immediately followed by…
Overhead Plate Hold (10/20 kg) – while next teammate completes the row and kb swings
Rest 8 min, and when the running clock reaches 20:00…

then:

In teams of three, complete an AMRAP in 12 min of:

9/12 cals of Assault Bike or Row
12 Single-Arm Dumbbell Push Presses (15/25kg DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)
immediately followed by…
Front-Racked Kettlebell Hold (16/24 kg) – while next teammate completes the Assault Bike and push presses

The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.

Post rounds completed to comments.

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WOD: Thursday 14/03/2019

Every 2 mins, for 16 mins (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%

then:

12 Min AMRAP of:
40 Double-Unders
20 Alternating Dumbbell Snatches (15/25kg)
10 Strict Handstand Push-Ups

Post weights and reps completed to comments.

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WOD: Wednesday 13/03/2019

Every 2 min, for 20 min (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.

then:

Option 1

Complete rounds of 9, 7 and 5 reps for time of:
65/93kg Power Clean
Ring Muscle-Up

OR…

Option 2

For time:
15 Power Cleans (47.5/70kg)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Post weights and times to comments.

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WOD: Tuesday 12/03/2019

Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 mins

then:

For time:
Row 1000m

immediately followed by…

Three rounds of:
10 Thrusters (35/50 kg)
20 Pull-Ups

immediately followed by…

Run 400m

Time Cap = 15 Min

Post weights and times to comments.

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Monday 11/03/2019 - PUBLIC HOLIDAY

Public Holiday Monday - No Regular Classes
OPEN GYM from 9am-10am ONLY

EMOM, for 30 mins (6 sets of each):
Min 1 – 7/10 Calories of Assault Bike (or 150/200m of Rowing)
Min – 20 Goblet Squats (24/32 kg)
Min 3 – 25 Push-Ups
Min 4 – 15 Box Jump-Overs (20″/24″)
Min 5 – 30-Second Front Leaning Rest on Rings

Post results to comments.

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WOD: Saturday 9/03/2019

Bring your family and friends for our Family Fun WOD!

Family WOD:

Kids vs Adults obstacle course

AMRAP of:
Over Unders
Partner Burpees
Partner Carries
Army Rolls

then:

Team Games
Post % of fun to comments

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WOD: Friday 8/03/2019

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 19.3 - All those competing must be there by 5.30pm (unless they have advised us otherwise) for the briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must have a judge to count their reps - those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday. The workout will be run in heats - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any one please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow members!!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 19.3 - GO TEAM BLUE LAKE CROSSFIT!!


Deadlift
3 - 3 - 3 - 3 - 3

Then…

10 Min AMRAP:
10 Toes to Bar
5 Deadlifts (70kg/100kg)
Row 250m

Post weights rounds and reps to comments

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WOD: Thursday 7/03/2019

EMOM, for 12 min (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 2-4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps

Then…

Five sets for max reps, each against a 3-min running clock:
Run 400m
Dumbbell Man-Makers x Max Reps
Rest 3 min between sets.
Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Post reps to comments

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WOD: Wednesday 6/03/2019

Take 20 min to build to today's heavy Snatch

Then…

EMOM for 20 mins:
Even mins – Row Sprint x 30 seconds
Odd mins – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM

Post weights to comments

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WOD: Tuesday 5/03/2019

Take 20 mins to build to today’s 1-RM Push Press

Then…

12 Min AMRAP:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols

Post weights, rounds and reps to comments

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WOD: Monday 4/03/2019

Don’t forget to log your score if you are competing in the Open!!

Every two mins, for 12 mins (6 sets):

Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two mins before starting…

Every 3 mins, for 6 mins (2 sets) of:
Back Squat x 1 rep @ 95+%

then:

For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400m Run
10 Front Squats (70/47.5 kg)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (70/47.5 kg)

Post weights and times to comments.

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WOD: Saturday 2/03/2019

IMPORTANT:  8am and 9am Class today is the CrossFit Games Open Workout 19.2 - All those competing must be there by 8am (unless they have advised us otherwise) for the briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must have a judge to count their reps - those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday. The workout will be run in heats - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any one please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow members - enjoy some post WOD nibbles and enjoy the awesome atmosphere!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 19.2 - GO TEAM BLUE LAKE CROSSFIT!!


CrossFit Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, (38kg/61kg)
  25 toes-to-bars
  50 double-unders
  13 squat cleans, (52kg/83kg)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, (65kg/102kg)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, (79kg/124kg)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, (93kg/142kg)

Stop at 20 minutes.

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WOD: Friday 1/3/2019

Six sets of:
Push Press x 2-3 reps
Rest 2 mins
Build to today’s heavy 2-3 reps.

Then…

Every 5 mins, for 20 mins (4 sets) for times of:
500/400m Row or 400m Run
12 Strict Handstand Push-Ups
There should be plenty of rest between sets, so the goal is to push the intensity! Hit the row hard and transition quickly.

Post weights and times to comments.

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WOD: Thursday 28/2/2019

Every 2 mins, for 16 mins (8 sets) of:
Clean & Jerk
Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

Then…

For time:
50 Calories of Rowing
40 Toes to Bar
30 Ground to Overhead (42.5kg/60kg)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

Post weights and times to comments.

thu 28.jpg

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