Complete the following:

In 10mins...
Run 800m
In remaining time establish a 2 rep max Snatch (each set must be completed without letting go of the bar)

Rest 2mins...

In 10mins...
Run 800m
In remaining time establish a 2 rep max Front Squat (bar can be taken from racks)

Post weights to comments.

Overhead Squat
3-3-3-3-3

Then:

AMRAP 12 mins
10 Overhead Squats (30kg/42.5kg)
50 Double Unders

Post weights and rounds completed to comments.

Ring & Bar Drills

then:

Tabata

Hang Power Clean (15kg/20kg)
Sit Ups
Push Jerk (15kg/20kg)
Push Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.

Vee's Home Gym in Bordertown - Miss you mate!!

REMEMBRANCE DAY

"LEST WE FORGET"

In 15mins find a 5 Rep Max Push Press

Then:

5 Rounds for Time:

15 Burpees

15 Kettlebell Swings

15 Squats

Rest 1 min.

Post weights and times to comments.

BLUE LAKE CROSSFIT SPRING/SUMMER COMPETITION

No 8am Class due to Competition

If you are not competing - come down and cheer on your fellow athletes!! 

Athlete & Judge briefing @ 9am

EVENT 1 - 10 Min AMRAP - Commencing 9.30am 

10 Burpees (To target 6" above max reach)
10 Snatch (40kg/20kg - 30kg/15kg)
10 Burpees
10 Snatch (45kg/25kg - 35kg/17.5kg)
10 Burpees
10 Snatch (50kg/30kg - 40kg/20kg)
10 Burpees
10 Snatch (55kg/35kg - 45kg/22.5kg)
10 Burpees
As many Snatch as possible @ 60kg/40kg - 50kg/25kg

EVENT 2 - Commencing approximately 11.30am

Part A - 6 Min Cap

Row 500m then in remaining time establish a 3RM Front Squat (Can be taken from rack)
Rest 1 Min
Part B - AMRAP 5 Mins
Max Effort Double Unders - On the minute every minute complete 7 Wall Balls (10kg/6kg - 6kg/3kg) AMRAP starts with wall balls.

EVENT 3 - 12 Min Cap - Commencing approximately 2.00pm

21 - 15 - 9 Reps for time:
Thrusters (42.5kg/30kg - 30kg/20kg)
Box Jumps (24"/20" - 20"/16")
Barbell Front Rack Alternating Lunge (42.5kg/30kg - 30kg/20kg)
Pull Ups

Scoring & Movement Standards will be explained on the day - questions to be raised then and not a week after the Competition. The Event times are approximate only. Please listen to updates during the day about Event start times as these may change!

 Team World taking out the CrossFit Invitational in Berlin!!


Results at following link: "Spring Comp Results"

IMPORTANT: Don't forget - No 8 am Class on Saturday - Blue Lake CrossFit Spring/Summer Competition starts with athlete briefing at 9 am sharp. Event 1 commencing straight after!
If you aren't competing come along and cheer on your fellow CrossFitters or even help out with the judging.

COMPETITION ATHLETES: Mobilise - Get on the foam roller - Row 1km - Run Block.

For time: Run Block

then:

“Elizabeth”

21-15-9

Squat Cleans (40kg/60kg)

Ring Dips

Compare to last time here

5 X 3 Position Clean + 1 Jerk (Floor, Hang, Hip)

then:

OMEM for 10 Mins
2 Wall Climbs
then as many Kettlebell Burpees as possible in remaining time (16kg/24kg)

Score is Kettlebell Burpees completed.

Post weights and reps to comments.

Spend 10 minutes working on each of the following skills:

Toes to Bar
Rope Climbs (Don't forget your long socks!!)
Handstands/Handstand Walks

then:

8 Min AMRAP
14 Ring Push Ups
7 Deadlifts (70kg/100kg)

Post rounds completed to comments.

"Fight Gone Bad"
Three rounds of:
Wall-ball, 10kg/6kg (Reps)
Sumo deadlift high-pull, 35kg/25kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35kg/25kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

Compare to last time here. 

4 sets of 7/13 Front Squat/Back Squat @ 60% of Front Squat 1RM - Rest 2 mins in between sets.
(Take bar from rack-perform 7 Front Squats then immediately after perform 13 Back Squats)

then:

4 Rounds for Time:
6 Hang Power Snatch (30kg/42.5kg)
12 Overhead Walking Lunge Steps (15kg/20kg)
Run 600m

Post weights and times to comments.

"Morrison"

50-40-30-20-10 reps for time:

Wall Balls (10kg/6kg)
Box Jumps (20''/24'')
Kettlebell Swings (16kg/24kg)

Compare to last time "here"

Post times to comments.

Star Jumps!

Clean & Jerk
5 - 5 - 5 - 5 - 5

then:

SURPRISE WOD!!
Come on you cherry pickers.... Get down to the Box and have some fun!!

Partner WOD
20 Min AMRAP
Whilst one partner accumulates as many Clean & Jerk as possible,
the other completes:
50m Farmer's Carry
100m Sprint
50m Farmer's Carry,
Then swap.

Score is team total of Clean & Jerk and metres run.

Happy Halloween!!

Front Squat 2RM

then:

3 Efforts for best times - Row 500m
+ Spooky finisher!

Post weights and times to comments.

Spend 15 Mins working on Deadlift technique - Do not go for a Max Lift!!

then:

3 Rounds for Time:
10 Deadlifts
20 Hand Release Push Ups
50 Double Unders
1 Min Rest

then - 2 Mins Max Effort Sit Ups (Straight after the 1 Min rest in the third round)

Pull Ups (weighted or body weight)
10-10-10-10

Ring Dips
8-8-8-8

Then:

8 Rounds for Time:
Run 200m
8 Push Press (30kg/42.5kg)

Post weights and times to comments.

Spend 15 mins building up to a heavy Power Snatch

then:

AMRAP 15 Mins
15 Squats
10 Box Jumps (20"/24")
5 Power Snatch (30kg/42.5kg)

Post weights and rounds to comments.

Take 15mins to work up to a heavy complex of:
1 Clean + 1 Hang Clean + 1 Jerk

Then:

Complete for time:

21 Hang Power Cleans (35kg/50kg)
21 Bar Facing Burpees
Run 200m

15 Hang Power Cleans (35kg/50kg)
15 Bar Facing Burpees
Run 400m

9 Hang Power Cleans (35kg/50kg)
9 Bar Facing Burpees
Run 800m

Post weights and times to comments.