DON'T FORGET TO REGISTER FOR THE BLUE LAKE CROSSFIT SPRING/SUMMER COMPETITION - 9TH OF NOVEMBER - $10 ENTRY FEE - BOOK IN HERE OR SEE ADAM/EVE @ THE BOX!!

Push Jerk
2 - 2 - 2 - 2

Split Jerk
2 - 2 - 2 - 2

then:

5 Rounds for Time:
30 Double Unders
15 Push Jerk (30kg/42.5kg)
30 Double Unders
15 Alternating Lunges with Barbell in Front Rack (30kg/42.5kg)

20 min time cap.

Post weights and times to comments.

Overhead Squat 1RM

then:

On the minute every minute for 10 mins complete:
3 Snatch Balance (15kg/20kg)
As many Toes to Bar as possible

Score is Toes to Bar completed.

Post weights and reps to comments.

Bench Press
5 Rep Max

Then:

15min AMRAP

5 Handstand Push Ups
12 One Arm Kettlebell Snatch (one arm swing style - divide reps equally on each arm)
400m Run

Post weights and rounds to comments.

Cossack dance.

For time (7mins time cap)

Row 500m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Rest 1 min

Then:
10 mins to establish a 1 rep max Hang Snatch

Rest 1 min

Then:
AMRAP 4mins
10 Wall Balls
7 Burpees

Post times, weights and rounds to comments.

Squat and Pistol Tech

Then:

"Fit Wars 6" Partner Workout 1

Teams of 2 will complete 3 rounds for time of :-

20 Partner Pistols (alternating legs)
15m Partner Carry
20 Alternating Deadlift (110kg/70kg)
15m Partner Carry

Post times to comments.

 

“Daniel”

For time:

50 Pull-ups
400m Run
21 Thrusters (30kg/42.5kg)
800m Run
21 Thrusters (30kg/42.5kg)
400m Run
50 Pull-ups

Post times to comments.

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Spend exactly 15mins building up to a heavy 2 rep Front Squat

Then:

Complete 2 rounds of the following for total Front Squat reps:

AMRAP 6mins
10 Kettlebell Swings (16kg/24kg)
10 Box Jumps (20''/24'')

Then with no rest straight into 2mins for max effort Front Squats @ 50% of your heavy 2 rep weight.

Rest 2 mins

Post weights and reps to comments.

Rope Climbs
5 - 5 - 5

then:

5 Rounds for Time of:
9 Thrusters (30kg/40kg)
11 Bar-facing Burpees
10 Ring Dips

Post times to comments.

Spend 15 mins working on kipping Pull ups

then:

"Nicole"
AMRAP 20 Mins
Max Pull ups
Run 400m

(Every time you drop off the bar you must run 400m)

Compare to last time here.

Post reps to comments.

Strict Press
3 - 3 - 3 - 3 - 3

then:

7 Min AMRAP
3 Wall Balls (6kg/10kg)
3 Power Cleans (40kg/60kg)
6 Wall Balls
6 Power Cleans
9 Wall Balls
9 Power Cleans
12 - 12 - 15 - 15 etc...

Fit Wars 7 - Individual Event 3

50 Double Unders
25 Overhead Squat (30kg/50kg)
50 Double Unders
25 Deadlifts (70kg/100kg)
50 Double Unders
25 Kettlebell Snatch - alternating (16kg/24kg)
50 Double Unders
25 Push Ups
50 Double Unders
25 Pull Ups
20m Sandbag Run
20m Sandbag Lunge

15 min C/O (It was 12mins at Fit Wars but hey - we are feeling generous today!!)

Post times to comments.

Well we have put in the hard work - let's go out and give it a crack!!
Go Blue Lake CrossFit!!

Keep up to date with how things are going here.

REMINDER

BOX CLOSED TODAY

Adam and Eve are off to Adelaide to compete in Fit Wars 7 along with the dynamic duo Jesse & Trent!

Back on deck for the normal 1730 and 1830 classes Monday 14/10/2013. Thanks for your understanding!

Spend 15 mins building up to a heavy Squat Clean

Then:

2 Rounds for time:

5 Squat Cleans (40kg/60kg)

20 Wall Balls

5 Squats Cleans

20 Toes to Bar

5 Squat Cleans

20 Box Jumps (20''/24'')

5 Squat Cleans

20 Push Ups

Post weights and times to comments.

For time:

1 or 2 Laps of the Blue Lake (Anti-clockwise)

Don't Cherry Pick!! Let's use daylight savings and get outside!!
Meet at the Box and we will car pool up to Blue Lake.

Post times to comments.

3 Rounds for Time:

200m Farmers Carry (32kg/48kg)

100m Sprint

20 Burpees

100m Sprint

20 KB Swings (16kg/24kg)

Post times to comments.

Spend 15 Minutes establishing a heavy Push Press

then:

AMRAP 14 Mins

10 Overhead Walking Lunge Steps with KB – Right (16kg/24kg)
20 V - Ups
10 Overhead Walking Lunge steps with KB – Left (16kg/24kg)
20 Push Press (30kg/42.5kg)

Post weights and times to comments.

* REMINDER: Today's class is at the special time of 4:30pm - 6:30pm *

 

There are NO morning classes today. Classes resume as normal from Tuesday.

OPEN GYM

Come in and work on a weakness or catch up on a WOD.

Come prepared with what you'd like to do.

Drum tells it how it is. Top bloke.