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…


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.

Eve Maywald1 Comment