4 Days till the 2014 CrossFit Open starts! Get ready!


Every minute on the minute complete:
4 Toes to Bar + 4 Pull Ups

Then:

20min AMRAP
6 Overhead Lunges with Plate (15kg/20kg)
8 Power Cleans (35kg/50kg)
10 Wall Balls (6kg/10kg)

Post rounds completed to comments.

A great watch leading into the 2014 Open guys - Kick's off this week!

3 x 500m Row + 30 Wall Balls (6kg/10kg) for best time

Then for time:

100 Double Unders
30 Thrusters (35kg/52.5kg)
100 Double Unders

On the minute every minute complete 4 Burpees till you finish. Start the WOD with 4 Burpees.

Post times to comments.

5 x 1 Clean and Jerk - heaviest possible.

5 x 2 Back Squat @ 80% of 1RM

Then:

"Helen"

3 Rounds for Time:
Run 400m
21 Kettlebell Swings (16kg/24kg)
12 Pull Ups

Compare to last time "here"

Post weights and times to comments.

Post by The Outlaw Way.

-excuse the language....huge.

Alternate between the following:

4 x 10 Dumbbell Thrusters - heaviest possible
4 x ME Ring Dips

Then:

3 Rounds for time:
100m Shuttle Run (10 x 10m)
15 Hang Power Snatch (30kg/42.5kg)
10 Ring Dips
15 Front Squats (30kg/42.5kg)

Post times to comments.

8 Min AMRAP
7 Burpee Box Jumps (20"/24")
20 Double Unders

then:

5 Rounds for Max Reps:
30 Sec ME Hand Release Push Ups
30 Sec Rest
30 Sec ME Deadlifts (70kg/100kg)
30 Sec Rest
30 Sec ME Toes to Bar
30 Sec Rest

Post Rounds & Reps to comments.

12 Mins to establish a 3RM Front Squat

then:

12 Min AMRAP
10 Chest to Bar Pull ups
12 Shoulder to Overhead (35kg/52.5kg)
Run 200m

Post weights and times to comments.

2 Weeks till the 2014 CrossFit Open! Get ready! If you haven't registered yet get on it "here". The top 5 athletes will win their Competition fees back - Thanks to Cafe Melzar!!

For those of you that want to participate in a scaled version of the Open we have an in-house comp running in conjunction with CrossFit Adelaide where all registration fees of $20 go to The Warwick Cancer Foundation.. Prizes will be awarded for the top 3 scaled competitors! So put your name up on the board at the Box and get involved!!


3 x 1min ME Wall Ball Shots (6kg/10kg)
Rest 1min between efforts

3 x 30s ME Handstand Push Ups
Rest 1min between efforts

5 rounds for time:
5 Snatch (40kg/60kg)
10 Burpees
10 Box Jumps (20"/24")

Post  reps and times to comments.

Remember breakfast @ 9.30am post WOD at Cafe Melzar!

In teams of 3

Buy in: 600m plate carry (20/15) – completed together as a team 

Then, each person to complete 2 rounds of:  

50 double unders (3:1 singles)

40 push press (20kg/30kg)

30 box jumps (20"/24")

20 deadlifts (40kg/60kg)

5 wall climbs

Buy out: All team members standing on 20/15kg plate at once for 45sec

WOD goes like this – As soon as all members finish plate carry, 1st person starts double unders, next person cannot start until person in front finishes. i.e. Team member A finishes 50 doubles, team member B can then start doubles, team member C cannot start doubles until team member B has finished. Same for all movements.

Massive Credit to Russ & Vic Jarvis @ Hilltop CrossFit for the WOD today!

Post times to comments.

Happy Valentines Day!!

Hi Hang Snatch
2 - 2 - 2 - 2 - 2

EMOM 5 Mins @ 70% of above
2 Hi Hang Snatch

then:

AMRAP 12 Mins of:
15 Sit Ups
10 Power Snatch (15kg/20kg)
15 Sit Ups
10 Power Snatch (20kg/30kg)
15 Sit Ups
10 Power Snatch (25kg/40kg)
15 Sit Ups
10 Power Snatch (30kg/50kg)
15 Sit Ups
10 Power Snatch (35kg/60kg)
15 Sit Ups
As many Power Snatch as possible @ 40kg/70kg

Spend 10 Mins building up to a heavy 1 Rep Thruster

then:

4 Rounds for best time
Run 400m
21 Thrusters (30kg/42.5kg)
Rest 5 mins between efforts.

Post weights and times to comments.

Don't forget - Saturday Morning WOD - 0800 + Melzar's Breakfast  @ 0930. RSVP here.

Front Squat/Back Squat
4 Sets of 7/13 reps @ 70% of Front Squat Max

then:

AMRAP 10 Mins
7 Shoulder to Overhead (35kg/52.5kg)
10 Box Jumps (20"/24")
20 Double Unders

then (no rest):

2 Mins Max Effort Chest to Bar Pull ups.

 Someone has been asking Jim for fashion tips!! Fun @ Fit Wars 8 - if you can look past James Newbery in the girl outfit that's actually Adam doing a Handstand!!

Have you Registered for the CrossFit Games Open 2014 yet?? If not click here.

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

EMOM 5 Mins
2 Hi-Hang Squat Clean @ 70% of Max from above

then:

4 Rounds for time:
15 Burpees
12 Deadlifts (60kg/80kg)

9 Min Cap.

Post weights and times to comments.

REMINDER!
There is no 0600 or 0900 class today. 1730 and 1830 classes as per usual.

To make up for this, there will be special one off 0600 and 0900 classes tomorrow (Tuesday 11/02/2014)


Alternate between the following:
4 x 5 Front Squats @ 80-90% of you max Clean
4 x 5 Max Effort strict pull ups

Then:

"Fit Wars 8 Open Individual Workout 2"

3 Rounds for Time - 8min time cap
30 Wall Balls (6kg/10kg)
21 Toes to Bar

Rest 2 mins

4mins for Max Effort
Dumbbell Push Press (15kg/20kg)

Fit Wars 8 conquered.

Good luck to all the athletes competing in Fit Wars 8 at the Wayville Show Grounds, Adelaide.

If you're in Adelaide get on down from 8:30am onwards and cheer on the competing Blue Lake CrossFit crew.

15 Mins - 1RM Snatch

15 Mins - 1 RM Clean & Jerk

then:

CrossFit Open Workout 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (30kg/45kg)
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Post weights and reps to comments.

Compare to last time here.

Back Squat
8 - 8 - 8 - 8 - 8

then:

5 Rounds for Time:
50 Double Unders
30 Sit Ups
5 Handstand Push Ups

20 Min Cut off.

Post weights and times to comments.

15 Mins to reach a 5RM Push Press

then:

In 2 Minutes - Row 250m and in remaining time complete as many Kettlebell Swings as possible (16kg/24kg)

Repeat 5 times - rest 2-5 mins between efforts
Score is total number of Kettlebell Swings completed.

Post weights and reps to comments.

Spend 12 Mins establishing a heavy 1 Rep Power Snatch

then:

EMOM 5 Mins
3 Power Snatch @ 60% of 1 Rep from today
7 Box Jumps (20"/24")

then:

12 Min AMRAP
Run 400m
Max Effort UB Wall Balls (6kg/10kg)

Post weights and rounds to comments.