BOX CLOSED - 22/12/13 UNTIL 5/1/14

At Home WOD

Spend 10 Mins working on mobility - hang out in the bottom of the squat, roll out your sore muscles on a foam roller or do the couch stretch.

Go for a 20 minute run/bike or swim. 

Post distance to comments.

BOX CLOSED - 22/12/13 UNTIL 5/1/14

At Home WOD
If you have a skipping rope - spend 15 mins working on double unders

then:

10 Min AMRAP
10 Overhead Squats (Broomstick, Towel or Bar if you have one)
10 Push Ups
10 Sit Ups

Post rounds to comments.

BLUE LAKE CROSSFIT IS CLOSED FROM 22nd OF DEC UNTIL THE 5th OF JANUARY.
MERRY CHRISTMAS & HAPPY NEW YEAR - Thank you for all your support and hard work in 2013 - Looking forward to seeing you all refreshed and ready for another awesome year, Cheers!! Adam & Eve.

OPEN GYM 

0800-1000

Come in and catch up on a WOD, work on some strength or skills - whatever you want! Also great to bring a friend to come and see what it is all about. 

IMPORTANT: 5.30pm Class - Extended class for Christmas Dress Up WOD - Best dressed wins one month Free unlimited membership. Be there and be AWESOME!!

12 DAYS OF CHRISTMAS

*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 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

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.

This is what happened LAST time we did a dress up WOD!

Hang Squat Clean
2 - 2 - 2 - 2 - 2 - 2

Finisher - TBA

Post weights to comments.

CHRISTMAS/NEW YEAR BREAK - Blue Lake CrossFit is CLOSED from the 22nd of Dec until the 5th of Jan. At home WODs will be posted for those unable to cope without their CrossFit fix. Buy a skipping rope - practice your double unders or work on your overhead squat with a broomstick. Work on your mobility. Go to the beach - swim, run, play with the kids or the dogs. Above all - have a holiday - because you deserve it!!

Part A
1 x 400m Run, 1 x 800m Run

Part B
5 x 3 Push Press (Heaviest Possible)

Part C
For time - Opposing Ladder of:
Deadlifts (70kg/100kg)
Bar-facing Burpees

10 Deadlifts - 1 BF-Burpee
9 Deadlifts - 2 BF-Burpees
8 Deadlifts - 3 BF-Burpees
7 Deadlifts - 4 BF-Burpees
.........
2 Deadlifts - 9 BF-Burpees
1 Deadlift - 10 BF-Burpees

Post weights and times to comments.

Exhausted from all the Christmas stress/shopping? Smash out a WOD instead - or at least work out some frustrations!!

  

CHRISTMAS/NEW YEAR BREAK - Blue Lake CrossFit is CLOSED from the 22nd of Dec until the 5th of Jan. At home WODs will be posted for those unable to cope without their CrossFit fix. Buy a skipping rope - practice your double unders or work on your overhead squat with a broomstick. Work on your mobility. Go to the beach - swim, run, play with the kids or the dogs. Above all - have a holiday - because you deserve it!!

Pool WOD

Meet @ the Mount Gambier Aquatic Centre at 5.30pm

2 x 50m Swim

2 x 100m Swim

then:

15 Min Partner AMRAP 
Whilst one partner swims 100m (scaled 50m) - the other does as many rounds of:
20 Alternating Lunges
10 Push ups
5 Burpees

Post times and rounds to comments.

Funniest photo ever!!

CHRISTMAS/NEW YEAR BREAK - Blue Lake CrossFit is CLOSED from the 22nd of Dec until the 5th of Jan. At home WODs will be posted for those unable to cope without their CrossFit fix. Buy a skipping rope - practice your double unders or work on your overhead squat with a broomstick. Work on your mobility. Go to the beach - swim, run, play with the kids or the dogs. Above all - have a holiday - because you deserve it!!

Thruster 1RM

then:

"Fran"

21 - 15 - 9
Reps for time of:
Thrusters (30kg/42.5kg)
Pull ups

Post weights and times to comments.

Compare to last time here.

CHRISTMAS PARTY TONIGHT!!!

5:30pm onwards at the box. 


5 Rounds for Time

20 Kettlebell Swings (16kg/24kg)
20 Alternating Lunges
20 Box Jumps (20''/24'')
20 Power Cleans (30kg/42.5kg)

Post times to comments.

Snatch 1RM

then:

"Isabel"
30 Snatches for time (40kg/60kg)

Compare to last time here.

Post weight and times to comments.

Beginners - Med Ball Cleans 5x5

Advanced - Squat Cleans 5x5 (Heaviest Possible)

then:

3 Rounds for Time:
Run 200m
Rest 1 Min
Run 400m
Rest 1 Min
30 Wall Balls (6kg/10kg)


Post weights and times to comments.

“Flight Simulator” courtesy of OPT

Complete for time (or cap of 15 mins - scaling is 2X single skips):

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.

then with no rest:

 Spend 15 Mins building up to a 5RM Back Squat

***REMINDER***
1830 - 2nd of Blue Lake CrossFit's Stretch/MobilitySessions.

Open to members and non-members alike! Special guest Julian Jenkins - Chiropractor and a nicer guy you will not meet.

Members: FREE
Non-Members: $5 

Stretching/Mobility - best way to prevent injury. Knowledge is power. Get on it.

Gymnastics Skills Session

then:

"Mary"
20 Min AMRAP
5 Handstand Push ups
10 Pistols
15 Pull ups

or

"Mini Mary"
20 Min AMRAP
5 Handstands
10 Squats
15 Pull ups

Post rounds to comments.

For time:
50 Dumbbell Squat Clean Thrusters (15kg/20kg)
On the minute every two minutes complete 20 Sit Ups (Scaled - 10 Sit Ups)

Post times to comments.

16 Sleeps til Christmas!!

At the very least watch from the 39:35 mark - Lyu Xiaojun

15mins to build up to a heavy 2 rep Front Squat.

Then:

5 Rounds for Time:

Run 400m
11 Alternating Kettlebell Snatch (16kg/24kg)
9 Front Squats @ 60-70% of 2 rep build up

Post weights and times to comments.

10mins on Muscle Up tech / Pull Up tech

Then:
OMEM for 5mins complete one of the following options:
(A) 2 Muscle Ups, or
(B) 3 Jumping Muscle Ups, or
(C) 4 Belly to Bar Pull Ups

Then:

AMRAP 12mins
8 Toes to Bar
12 Power Cleans (40kg/60kg)

Post option and rounds completed to comments.

Bench Press
3-3-2-2-1-1

Then, for time complete:

100 Double Unders
50 Kettlebell Swings (24kg/32kg)
75 Double Unders
40 Kettlebell Swings
50 Double Unders
30 Kettlebell Swings

Post weights and times to comments.