Weighted Step Ups
5 sets of 3 reps (1 rep is a step up on each leg)

after each set work through :
L-Sit Holds

then:

21-15-9 Reps for time of:
Push Press
Toes to Bar

Post weights and times to comments.

The A Team. Getting stuff done.

Meet at The Box @ 8.00am
Carpool to Active8 - must be there by 8.20am to fill out the necessary paperwork THEN:

BUBBLE SOCCER!!!

(Cost is $10 each for 1/2 hr - our session is 8.30-9.00am)

Front Squat 5RM - 20Mins

then:

5 Rounds of:
In 2 Mins complete -
7 Dumbbell Thrusters
Then as many Pull ups as possible in remaining time
Rest 1 Min

Score is total number of pull ups completed

Post weights and times to comments.

Push Press - 12mins
2-2-2-2-2

Complete the following for time:

50m Overhead Walking Lunge

21-15-9 of:
Power Snatch
Ring Dips
 
50m Overhead Walking Lunge

Post weights and times to comments.

EMOM 10 Mins
10 Wall Balls
5 Burpees

then:

6 Rounds for FORM (not time):
5 Deadlifts
10 Hand Release Push Ups

Post results to comments.

Strict Pull Ups
5 - 5 - 5 - 5 - 5
Use band/add weight to make it easier/harder

3 Rounds for Time:
Run 800m
15 Overhead Squats

Post weights and times to comments.

***REMINDER***
No 6:00am, 9:00am or CrossFit for Life classes today. 5:30pm and 6:30pm classes will run as per usual.

Special 6:00am and 9:00am classes tomorrow to make up for today!

Special shout out to all Fit Wars 9 competitors - you guys are awesome. You're technique and integrity of movement was in many cases unparalleled. Well done and we are so proud to be your coaches.


WOD:

With a continuous clock running complete the following...

10mins alternating between:
30s Tripod Hold
30s rest
30s to do 5 heavy Split Strict Press
30s rest

Then:

10mins AMRAP
10 Box Jumps (20''/24'')
8 Front Squats (35kg/50kg)
6 Shoulder to Overhead (35kg/50kg)

Then:

10mins to establish a 2 rep max Clean.

Post scaling, rounds completed and weights to comments.

 

BLCF Fit Wars 9 athletes and support crew.

Good luck to all the athletes competing today in Fit Wars 9.

Go hard but most importantly have fun.

Go Team BLCF!!!

Follow the action "here"

Keep things in perspective and take a chance.

BOX CLOSED

Due to the many athletes traveling to Adelaide for Fit Wars 9 there will be no 8:00am class today.

There will also be no 6:00am or 9:00am classes on Monday morning.

5:30pm and 6:30pm Monday classes will be on as usual.

Go Team BLCF!


At home WOD:

15min AMRAP
14 Squat Jumps
12 Sit Ups
10sec Handstand Hold

Post rounds to comments.

Spend 20 Mins building to a 3RM Back Squat

then:

"Death by 10 metres"

Run 10 metres on the minute, increasing by 10 metres each minute.

1st min = 10 metres

2nd min = 20 metres

3rd min = 30 metres

.......

10th min = 100 metres

11th min = 110 metres etc...

Your score is the last minute you could finish the required distance.

Post weights and scores to comments.

Power Snatch
5-5-3-3-2-2-1

Then:

Accumulate a total of 3 mins in Ring Support
Every time you break do 3 x Push Up + Pass Through + Dip on the Parallettes

Then:

Accumulate a total of 3 mins in L-Hang
Every time you break do 3 x Push Up + Pass Through + Dip on the Parallettes

Post weights and any scaling to comments.

The gymnastics cert at CrossFit Auckland last weekend

The Bear Complex
“The Grizzly Bear”

Attempt five complexes. Rest as needed between complexes.
Attempt to increase weight each round, or at least hold your previous weight.

One complex is seven rounds of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Compare to last time "here"

Finisher:

1/2 Fit Wars 9 Team WOD 2
Squat Clean 1min for max reps at each weight - 3mins total:
Female - 40kg/50kg/60kg
Male - 60kg/70kg/80kg
Scale appropriately.

Strict Toes to Bar work

Then:

AMRAP 11 Mins
Row 300m
12 Alternating Dumbbell Snatch
12 Toes to Bar/20 Sit Ups

Post rounds completed to comments.

Box Closed - Queen's Birthday Public Holiday

At home WOD:

20min AMRAP
Run to your nearest street corner and back
20 Push Ups
20 Squats

Post rounds completed to comments. Enjoy your holiday.

Let's celebrate the Queen's Birthday queen-style!

Functional movement?

Box Closed

At home WOD:

Grab a broomstick...

5 Rounds for Time:

30 Overhead Squats
15 Sit Ups
7 Burpees

Post 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 - 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:

Deadlift 3-3-3-3-3
Start light, work to 3RM

Then:

3 Rounds for time:
30 Wall Balls
20 Kettlebell Swings
10 Power Cleans

15min time cap.

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 - 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:

Warm Up - 30 Burpees to celebrate Eve's 30th!!!

Spend exactly 10mins on the following:
4 x 2 Push Jerks - no heavier than 70% of 1RM.
Keep light, work on form.

Then:

"Bradley"

10 Rounds for Time of:
Sprint 100m
10 Pull Ups
Sprint 100m
10 Burpees
Rest 30sec

Post times to comments.

Eve's 30th Birthday today! 30 New Zealand burpees!!!

*** 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:

Alternate between the following:
1) Max effort unbroken Toes to Bar
2) 20sec Ring Support hold

Then:

AMRAP 15min
12 Box Jumps
11 Hand Release Push Ups
10 Push Press
9 Front Squats

Post max efforts and rounds completed to comments.