*** IMPORTANT ***
Special opening times this week due to Adam and Eve being at the CrossFit gymnastics course in New Zealand:

Monday: 0600, 0900, 1730, 1830
Tuesday: 0600, 0900, 1730, 1830
Wednesday: 1730 - 1900 Open Gym - WOD programmed
Thursday: 1730 - 1900 Open Gym - WOD programmed
Friday: 0600 - 1000 Open Gym - WOD programmed
CLOSED: Saturday, Sunday and Monday Public Holiday
Normal classes resume Tuesday 10/06/2014


WOD:

Hang Snatch (Squat) - 3RM

Then:

Complete 4 Rounds of the following:
1min ME Alternating Dumbbell Snatch
1min ME Handstand Push Ups
1min ME Air Squats
Rest 1 min

Post weights and combined reps to comments.

*** IMPORTANT ***
Special opening times this week due to Adam and Eve being at the CrossFit gymnastics course in New Zealand:

Monday: 0600, 0900, 1730, 1830
Tuesday: 0600, 0900, 1730, 1830
Wednesday: 1730 - 1900 Open Gym - WOD Programmed
Thursday: 1730 - 1900 Open Gym - WOD Programmed
Friday: 0600 - 1000 Open Gym - WOD Programmed
CLOSED: Saturday, Sunday and Monday Public Holiday
Normal classes resume Tuesday 10/06/2014

WOD:

Overhead Squat 2-2-2-2-2
Build to at least 2 sets at 80-85% at 1RM.

Then:

3 Rounds for time:
8 Clean and Jerk + 2 Overhead Alternating Lunges
16 Pull Ups
24 Double Unders

Post weights and times to comments.

*** IMPORTANT ***
Special opening times this week due to Adam and Eve being at the CrossFit gymnastics course in New Zealand:

Monday: 0600, 0900, 1730, 1830
Tuesday: 0600, 0900, 1730, 1830
Wednesday: 1730 - 1900 Open Gym
Thursday: 1730 - 1900 Open Gym
Friday: 0600 - 1000 Open Gym
CLOSED: Saturday, Sunday and Monday Public Holiday
Normal classes resume Tuesday 10/06/2014

EMOM for 12mins
Even: Handstand Push Ups - no more than 10 reps
Odd: 10 Pistols (5L / 5R)

Then:

Run 800m with Medball (6kg/10kg)
50 Power Snatch (35kg/50kg)
Run 800m with Medball (6kg/10kg)

Post times to comments.

 Drum hang snatching 225 pounds (102.5kg) at the Regionals

In Memory of a lovely lady Fionna who is being farewelled today - we ask that everyone who attends the Box today wears something colourful to celebrate her life!! She was a Nurse, Midwife, Wife, Mother and Friend to all she knew - may she RIP forever XOXOX

Kipping practice on bar and/or rings

Then:

2014 Regionals Individual Event 6

For time:
50 Calorie Row
50 Box Jump Overs (20''/24'')
50 Deadlifts (55kg/82.5kg)
50 Wall Balls (6kg/10kg)
50 Ring Dips
50 Wall Balls (6kg/10kg)
50 Deadlifts (55kg/82.5kg)
50 Box Jump Overs (20''/24'')
50 Calorie Row

21 minute time cap.

Post times to comments.

Push Jerk 3-3-3-3-3
Work to at least 3 sets at 75-80% of 1RM

Then:

3 Rounds for time:
40m Burpee Broad Jump
20 Dumbbell Squat Cleans

Post weights and times to comments.

 Snatch positions warm up

Then:

EMOM for 10mins complete
3 Deadlifts - 70-75% of 1RM
10 Box Jumps

Then:

Rope Climbs - WEAR YOUR LONG SOCKS OR SKINS!!!!
5mins max effort in pairs

Post weights and reps to comments.

Bar Muscle Up and Pull Up tech

Then:

AMRAP 8mins
30 Wall Balls
50 Double Unders

Immediately after with no rest complete 2 mins of ME Hang Clean Thrusters - heavy as possible.

Post rounds and reps to comments.

Alternate between the following:
5 x ME Ring Dips or Pull Ups
5 x 5 Push Press - manageable weight

Then:

21-15-9 reps for time:
Front Squats @ 65% of 1RM
Kettlebell Swings

Post reps and times to comments.

15mins to build to a heavy Snatch

15mins to build to a heavy Clean and Jerk

Complete as many reps in 10mins of the following rep scheme:
3 Front Squats
3 Lateral Bar Burpees
6 Front Squats
6 Lateral Bar Burpees
9 Front Squats
9 Lateral Bar Burpees
12 Front Squats
12 Lateral Bar Burpees
15 Front Squats
15 Lateral Bar Burpees
.
.
.
. etc.

Post weights and rep to comments.

Regionals 2014 - part 1 from Kim Pedersen on Vimeo.

"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.

Part A
3 x ME Back Squat @ 70% of 1RM

Part B
EMOM for 16mins
Even minutes: 30 Double Unders
Odd minutes: Pull Ups / C2B Pull Ups - max of 10 reps

Part C
2 x 500m Rows for best time

Post results to comments.

Welcome to this very familiar face - Izzy will now be giving us a hand at the front desk a few nights during the week so make sure you think of some really complex questions to ask her ;)!! Only joking Izzy!!

FUNDAMENTALS - As we are away the first week of June we are having Fundamentals a week early - NEXT WEEK. If you know anyone interested just get them to give us a call :)!!

Weighted Pull Ups
5 - 5 - 5 - 5- 5

then:

3 Rounds of:
5 Burpee Box Jumps
10 Push Ups
15 Sit Ups

then:
Rest 1 Min 

Repeat 3 times for total time. 

COFFEE BEAN WOD
Melzar Cafe need their 69kg bags of coffee beans transported to their shop. There are 10 of them. So in partners we're going to carry the bags for them - in wheel barrows - across town....
To participate (and because we're all round cool people) we're all going to chip in a few $$ to donate to the Mount Gambier branch of Meals on Wheels. Even if you can't participate you can still donate to this great cause at Blue Lake CrossFit or Cafe Melzar.
Get to the Red Rooster car park at 1630 sharp to get in on the action. Be there!


If you can't make the Coffee Bean WOD, get to the box for the normal 1730 WOD...

As a complex complete:
5 x 3 Cleans + 1 Jerk at 70% - 75% of your 1RM. Rest between efforts.

Then:

7 Rounds for max efforts:
30sec Burpee Pull Ups
30sec rest
30sec Snatch Grip Deadlifts
30sec rest
30sec Thrusters
30sec rest

Post weights and reps to comments.

 

Rich - still on top.

EMOM 20 Mins - Alternating
Toes to Bar
Overhead Squat

then:

5 Min AMRAP
Snatch (Power or Squat)

Post weights and reps to comments.

"Pheezy"

Three rounds for time:
5 Front squats (52.5kg/75kg)
18 Pull-ups
5 Deadlifts (70kg/100kg)
18 Toes to Bar
5 Push jerk (52.5kg/75kg)
18 Hand Release Push Ups

Post times to comments.

 U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Spend 10 Mins working on Pull Up Tech

Spend 10 Mins working on Toes to Bar Tech

then:

14 Min AMRAP
Run 400m
30 Push Press
20 Box Jumps
10 Hang Power Cleans

Post times to comments.

Good luck to our good friend Drummond Williamson who is competing in the Australia/New Zealand Regionals this weekend starting today. Go get 'em mate. Check him out in fine form "here".

Front Squat
2 - 2 - 2 - 1 - 1 - 1

then:

4 Rounds for Time:
3 Muscle Ups
18 Sit Ups
20m Bear Crawl

Post weights and times to comments.