Five sets of:
Unsupported Seated Dumbbell Strict Press x 3-4 reps
(sit on a bench without back support and press the dumbbells from shoulder to overhead)
Rest 2 mins

then:

AMRAP 15 mins of:
400m Row (or Run)
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

Then:

EMOM for 6 mins:
Min 1 – 8-10 Supine Ring Rows @ 2111
Min 2 – 45 Second Prone Plank Hold

Post weights and rounds completed to comments.

New Year’s Day Public Holiday - BOX CLOSED

🎆🎉 HAPPY NEW YEAR 🎉🎆
🌟🌟Welcome 2019!🌟🌟
From us all here at Blue Lake CrossFit we want to wish all our members, family and friends a very happy, safe and prosperous new year. 🙌🙌
2018 was an amazing year, and 2019 will be even bigger and better! 🔥🔥
Thank you to all of our members and coaches for your support! ❤💙💚
We can't wait to continue to help you achieve your health, fitness and well-being goals this year 😊😊
Bring on 2019! 👊👌

2018 - What a year it's been!!
The CF Open, Box upgrades, New Friends, Farewells, New Babies, The biggest Battle of the Crater yet... not to mention lot's & lot's of fun, fitness and frivolity that makes up our awesome community at Blue Lake CrossFit....
Come and celebrate with one last WOD on New Year's Eve... Make sure you wear your PARTY SHIRT (Apparently some good ones @ Lowes in the Marketplace) and grab a friend...

3 Classes - 6am, 9am & 5.30pm

In Pairs only one athlete working at a time:

AMRAP in 10 Mins
200m Run
15 Burpees over the bar
20 Chest to Bar Pull ups

Rest 3 Mins

AMRAP in 10 Mins
200m Run
20 KB Swings (24kg/32kg)
20 Toes to Bar

Rest 3 Mins

AMRAP in 10 Mins
200m Run
20 DB Thrusters (2x15kg/2x25kg)
20 HSPU

Thanks to Kara Saunders for the workout!!

Post rounds completed to comments.

Some end of year motivation for you…

Every 2 min, for 16 min (8 sets):

Deadlift x 2 reps @ 80% of 1-RM Deadlift

then:

15 min AMRAP of:
9 Burpee Box Jump-Overs (20"/24")
9 Hang Squat Cleans (35kg/50kg)
9 Chest-to-Bar Pull-Ups

Post weights and rounds completed to comments.

Every 2 min, for 16 min (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 Push Presses (30kg/42.5kg)
10 Burpees Over the Barbell

Post weights and rounds completed to comments.

Welcome BACK!!!

We hope you all had a great couple of days celebrating the festive season with family & friends!!

Back Squat:
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 min between sets.

then:

Five rounds for time of:
24 Kettlebell Swings (24kg/32kg)
12 Box Jumps (20″/24″)
12 Toes to Bar

Post weights and times to comments.

Happy Birthday to this good looking rooster!! Hope you have a great day and get that all important surf in!!

*** BOXING DAY PUBLIC HOLIDAY ***

*** BOX CLOSED ***

Enjoy the holiday with family and friends, sleeping off all that Christmas cheer :)

Normal classes resume tomorrow. See you then!

*** MERRY CHRISTMAS ***

From all of us at Blue Lake CrossFit, we wish you and families a very Merry Christmas!

Have a great day (and eat lots of food)!

Dress up in your Christmas cheer and come along to tackle the 12 Days of Christmas - designed to make actual Christmas feel like a breeze ;)!!

Classes will be run at 6am, 9am & 5.30pm only!!

*12 DAYS OF CHRISTMAS WOD*

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 2 MU + 1 C&J, then 3 Box Jumps + 2 MU + 1 C+J, etc.

For time:

1 Clean & Jerk (40kg/60kg)
2 Muscle-Ups
3 Box Jumps (20"/24")
4 Hang Squat Snatch (30kg/42.5kg)
5 Bar Facing Burpees
6 Push Press (30kg/42.5kg)
7 Pistols (alternating)
8 T2B
9 Wall Ball (6kg/10kg)
10 C2B Pullups
11 HSPU
12 Front Squats (40kg/60kg)

Notes: Clean & Jerk may be any style. Racks ARE NOT allowed for Front Squats. Scaling for Muscle Ups is Ring Dips/Tricep Dips.

Thanks to Outlaw for the WOD - weights have been adjusted.

Post times to comments.

In teams of three, with only one teammate per station, 30 min AMRAP of:
Station 1 – 10 Box Jumps + 5 Pull-Ups
Station 2 – 10 Burpees + 5 Dumbbell Ground to Overhead
Station 3 – 200m Run with Medicine Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per
station.

Post rounds and reps to comments

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner works

Then…

In partners, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Balls (6kg/10kg)

**One partner completes 50 Wall Balls, the next does 50 Wall Balls until each have completed 3 sets of 50. Score is team total time.

Post weights and times to comments

Four sets for max reps of:
1 min of Row/Bike (for calories)
Rest 30 sec
1 min of Double-Unders
Rest 30 sec
1 min of Push-Ups
Rest 30 sec
1 min of Toes to Bar
1 min rest

Post Reps to ocomments

Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 min

Then…

Every min, on the min, for 15 mins (5 sets):
Min 1 – 12 Chest-to-Bar Pull-Ups
Min 2 – 9 Strict Handstand Push-Ups
Min 3 – 6 Burpee Box Jump-Overs (20″/24″)

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

Post weights to comments

Front Squat:
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 min between sets.

Then…

For time:
Run 400m
40 Kettlebell Swings (16kg/24kg)
40 Single-Arm Kettlebell Thrusters (16/24kg – 20 each side)
40 Kettlebell Swings
Run 400m

Post weights and times to comments

Take 20 min to build to today’s 1-RM Snatch

If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.

Then…

Four sets for max reps/cals of:
60 sec of Assault Bike
30 sec of Power Snatches (42.5kg/60kg)
Rest 3 min

Push hard on these power intervals! If you don’t have access to an Assault Bike, please opt for rowing, ski erg or bike erg instead.

Post weights, Reps and cals to comments

Thrusters:
3 - 3 - 3 - 3 - 3

Then…

12 min AMRAP of:
12 Thrusters (30/42.5 kg)
12 Toes to Bar
12 Box Jumps (20″/24″)

Post weights, rounds and reps to comments

Back Squat:
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 min between sets.

Then…

15 min AMRAP:
20 Cal Row
15 Kettlebell Swings (24/32 kg)
10 Push-Ups
5 Strict Pull-Ups

Post weights, rounds and reps to comments