CrossFit Open Workout 14.3

8 minute AMRAP:
10 Deadlifts (43.5kg/61kg)
15 Box Jumps (20"/24")
15 Deadlifts (61kg/85kg)
15 Box Jumps (20"/24")  

20 Deadlifts (70kg/102.5kg)
15 Box Jumps (20"/24")  

25 Deadlifts (85kg/125kg)
15 Box Jumps (20"/24") 

30 Deadlifts (93.5kg/143.5kg)
15 Box Jumps (20"/24")  

35 Deadlifts (102.5kg/166kg)
15 Box Jumps (20"/24") 

Post reps completed to comments.

 All the best to Andy & Meg's on their wedding day today!! Wishing you both all the happiness in the world!! XOXOX

7 Rounds for Total Reps of:
1 Min Max Shoulder to Overhead (35kg/52.5kg)
1 Min Max Box Jumps (20"/24")
1 Min Max Double Unders
Rest 1 min

Post total reps to comments.

3 Rounds for Time:
Run 800m
20 Power Cleans (40kg/60kg)

Post times to comments.

OMEM for 10 mins alternate between -
Odd minutes: 10-20 Wall Ball reps (6kg/10kg)
Even minutes: 5-10 Pull Ups

Then for 14mins total working time:

For reps with a 7min cap complete:
50 Air Squats
40 Push Ups
30 Kettlebell Swings (16kg/24kg)
20 Sit Ups
10 Alternating One Arm Kettlebell Snatch (16kg/24kg)
In remaining time (if any!) complete as many Double Unders as possible.

Immediately following with no rest - spend 7 mins building up to a 2 RM Overhead Squat.

Post reps and weights to comments.

 Athlete briefing.... CrossFit Games Open 14.1

Build up to a heavy 3 rep Thruster - 12mins

Then:

12min AMRAP
10 Burpees
10 Thrusters (30kg/42.5kg)

Post weights and rounds completed to comments.

Welcome to Blue Lake CrossFit!

Check the WOD Blog for daily workouts, results and information. Explore our website to find out more about what we have to offer and how you can join our growing CrossFit community! Don't forget, you can also keep up to date via our FaceBook Page for all the latest news, events, photos and videos.

PUBLIC HOLIDAY - BOX CLOSED

Enjoy your day off.

Grab a friend or family member and go for a run, ride or swim. Put your fitness into practice.

IMPORTANT: We are CLOSED tomorrow - Monday 10/3/14 for the Public Holiday. Classes will resume as normal Tuesday - 5.30pm Regular Class, 6.30pm Skills Session.

Have a great weekend everyone!

IMPORTANT: We will be closed on Monday for the Public Holiday - Classes will resume as normal Tuesday evening at 5.30pm.

CrossFit Games Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (30kg/43kg)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 14.2 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing. Spectators - family & friends are encouraged to come along to cheer you on! The workout will be run in heats and each person will be judged - the athletes competing in the Open category (Officially registered for CrossFit Games Open) will be judged by Adam, Eve or Jo. Athletes competing in the In House competition will be judged by other athletes either before or after they have completed their workout. As we will not know what the workout is until midday today - we are unsure as to how long it will take to get through everybody. If time is an issue for any athletes please let us know and we can put you in an earlier heat. It is SO IMPORTANT to remember that the Open is about having a go, having fun and supporting each other above all things. So let's go out and SMASH 14.2 - GO TEAM BLUE LAKE CROSSFIT!!

"Tyler"

5 Rounds for Time:
7 Muscle Ups
21 Sumo-Deadlift High-Pull (30kg/42.5kg)

Post times to comments.

1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

Tabata

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. Rest 1 Min between exercises.

Kettlebell Swings (16kg/24kg)
Wall Balls (6kg/10kg)
Sit Ups
Push Press (15kg/20kg)

Post scores to comments.

IMPORTANT: Andy & Meg's Dress Up Pre-Wedding WOD @ 1830 session tonight!! Wear something wedding themed and join in the fun!!

In Mixed Pairs (or Pairs):

Fit Wars 8 - Team Event 1 (14min cap)

2 Rounds for Time of:

15 Weighted Burpees (15kg/20kg)

15 Deadlifts (70kg/100kg)

15 Box Jumps (20"/24")

15 Pullups

Rest 5 Mins

Fit Wars 8 - Team Event 2 (10 Mins)
Each team member will have 5 x 1 Min rounds to establish a snatch single
Partners will alternate minutes for a total of 10 mins
Workout is scored on the combined weight of each athletes 5 heaviest singles

Post times & weights to comments.

Alternate between the following:
Handstand Push Ups - 3 x 30 Sec Max Effort
Back Squats  - 3 x 10

then: 

3 Rounds for Time:
15 Thrusters (30kg/42.5kg)
20 Toes to Bar
Run 400m

Post weights & times to comments.

Clean & Jerk 1 RM

then:

"Fore"
12 Mins total reps/calories
4 Mins of Clean & Jerk (40kg/60kg)
4 Mins of Rowing (Calories)
4 Mins of Burpees

Post weights and times to comments.

Beachport Triathlon 2014 - Women about to start - Who needs a wetsuit - not us!!

For those of you who didn't get to do it last night:...

2014 Open Workout 14.1

10min AMRAP
30 Double Unders
15 Power Snatch (25kg/35kg)

Post reps completed to comments.


For those of you that didn't get to do it yesterday morning:...

"CrossFit Total"

Back Squat 1 rep Max
Shoulder Press 1 rep Max
Deadlift 1 rep Max


Compare to last time here.

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 15 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warmup schedule for Press:
3 x 50%
2 x 75%
1 x 90%
Warmup schedule for Deadlift:
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.
Post loads for each exercise and total to comments.

LAST DAY OF THE WHOLE 30!! Well done to everyone that has completed the Whole 30 - it's a hard 30 days but your body thanks you for it!

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 14.1 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing. Spectators - family & friends are encouraged to come along to cheer you on! The workout will be run in heats and each person will be judged - the athletes competing in the Open category (Officially registered for CrossFit Games Open) will be judged by Adam, Eve or Jo. Athletes competing in the In House competition will be judged by other athletes either before or after they have completed their workout. As we will not know what the workout is until midday today - we are unsure as to how long it will take to get through everybody. If time is an issue for any athletes please let us know and we can put you in an earlier heat. It is SO IMPORTANT to remember that the Open is about having a go, having fun and supporting each other above all things. So let's go out and SMASH 14.1 - GO TEAM BLUE LAKE CROSSFIT!!

"CrossFit Total"

Back Squat 1 rep Max
Shoulder Press 1 rep Max
Deadlift 1 rep Max




Compare to last time here.

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 15 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warmup schedule for Press:
3 x 50%
2 x 75%
1 x 90%
Warmup schedule for Deadlift:
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.
Post loads for each exercise and total to comments.

ONE MORE DAY!!! WHO'S EXCITED???? CrossFit Games Open 2014
GAMES COMPETITORS: If you are competing tomorrow (Friday) in the Open - we strongly recommend RESTING today - feel free to come in and mobilise though or just share your excitement!!

Push Jerk
2 - 2 - 2 - 2 - 2 - 2

For time:
21 Push Jerk

50 Double Unders
21 Sit Ups
15 Push Jerk
50 Double Unders
15 Sit Ups
9 Push Jerk
50 Double Unders
9 Sit Ups

Post weights & times to comments.

Photo from the Open Week 5 2013

10 Min's to build up to a heavy Back Squat (Not a Max!!)

For time:
50 Box Jumps (20"/24")
40 Push Press (30kg/40kg)
30 Toes to Bar
20 Back Squats (60 % of today's Max)
10 Muscle Ups

20 Min Cut Off.

Post times to comments.

Prowler Push Races

then:

10 Min AMRAP of:
10 Burpees
10 Snatch (20kg/30kg)
10 Burpees
10 Snatch (25kg/40kg)
10 Burpees
10 Snatch (30kg/50kg)
10 Burpees
10 Snatch (35kg/60kg)
10 Burpees
As many Snatch as possible in remaining time (40kg/70kg)

Post reps completed to comments.